Beverages play a huge role in managing blood sugar, especially for those with diabetes or prediabetes. Some drinks can spike blood sugar and contribute to insulin resistance, and this allows it to promote inflammation and weight gain. These drinks overwhelm the body’s ability to regulate blood sugar, forcing the pancreas to produce more insulin.
We spoke with Kimberly Booker, RD, and Destini Moody, RD, to learn about two sugary beverages you should steer clear of because they could lead to insulin resistance, weight gain, and promote diabetes. They revealed that fruit juice and soda are the ones to minimize. Read on to get all their insights.
1. Fruit Juice
Fruit juice may look and sound innocent, but unfortunately, many store-bought ones are loaded with sugar and even artificial colors and flavorings.
"Commercial fruit juices often have added sugars and lack the fiber present in whole fruits. Consuming fruit juice without the fiber can lead to a rapid increase in blood sugar levels, promoting inflammation. The body doesn't register liquid calories as well as solid ones, leading to overconsumption and potential weight gain. The absence of fiber in fruit juice can also impact satiety, making it easier to consume more calories from other sources," Booker says.
2. Soda
Everyone knows soda is packed with added sugars, but it’s often in the form of high-fructose corn syrup. When consumed, these sugars are rapidly absorbed into the bloodstream, causing sharp spikes in blood sugar levels.
All the inflammation and weight gain over time can exacerbate insulin resistance and increase the risk of type 2 diabetes.
This popular and widely consumed beverage poses a dual threat to health by fostering inflammation and contributing to weight gain. It can lead to a rapid surge in blood sugar levels when consumed in excess. Furthermore, the liquid calories provided by sodas can easily lead to an increased overall caloric intake, potentially contributing to weight gain over time.
Moody lists several reasons why this sugar-laden drink needs to be cut out of your diet, especially when it comes to blood sugar and weight gain.
"Depending on the brand, a standard 12-ounce can of soda can have 120-180 calories. While this isn’t a huge number, it’s important to note that there are zero nutrients to be found in soft drinks. Soft drinks are typically made from high fructose corn syrup with some artificial colors and flavors added and then infused with carbonated water to give those signature bubbles," she notes.
Moody further warns that soda is "essentially liquid sugar. However, corn syrup is just another form of sugar, and consuming a volume this large too often can cause inflammation in the body that can make it more difficult to lose weight and put you at risk for chronic diseases."
Healthier Alternatives
So what should you opt for instead? Simple drinks like water with slices of lemon, lime, cucumber, or berries can hydrate you without the calorie spikes. Unsweetened iced tea, herbal tea, and sparkling water are other great options that support metabolism and reduce inflammation. If you can’t get enough of fruit juice, try blending whole fruits with some leafy veggies, protein, and plant-based milk to avoid unnecessary calories and sugars.
