MORNING COFFEE, POPULAR DRINKS AND DIABETES

I’ll have an iced Grande, skinny vanilla latte to go please is a simple order on your way to work or to kick-start your morning routine.?

But these 5 simple words that make up a coffee order could wreak havoc on the rest of your day, especially for someone living with diabetes.??

Whether it be a morning coffee run or an afternoon pick me up, these popular sugary, caffeinated coffee beverages greatly impact diabetes.??

Living with diabetes doesn’t mean that you have to eliminate your favorite drinks completely, but it does mean that you need to make smarter decisions about the liquids you put into your body.?

Stay Away From Sugary, Sweet Coffee Drinks?

Sugary and sweet coffee beverages are at the top of the list of drinks to stay away from, especially for diabetics.? Popular coffee drinks, sodas, and teas make up? a large part of daily diets. Unfortunately, a daily trip to grab a trendy drink can not only increase your waistline, but also greatly impact your blood sugar.??

Studies have shown that “people who consumed one or two more sugar-sweetened drinks every day had a higher risk for diabetes than those who drank less than one a month. Even when energy intake and body mass index were accounted for, the high sweets drinkers still had a higher risk for Type 2 diabetes.”1 While diet drinks and low-sugar alternatives are a better choice, water still stands out as the healthiest choice and can help greatly reduce the risk and impact on diabetes.?

Rethink Liquid Intake?

We don’t often think of liquid as food, but it’s a large part of our diet and can quickly add an exorbitant amount of unnecessary carbs, sugars and calories to our diet. Fruit juices, specialty coffee drinks, and alcoholic beverages are not part of the required daily food groups. Cutting these from the daily plan can reduce blood glucose levels tremendously. Instead, replace these novelty drinks with water. Hydrating before each meal can help you stay full and avoid unnecessary sugars, carbohydrates, and calories.?

The Plate Rule and Food Budgeting

Remember, liquids are not food and should not be factored into your daily caloric intake unless that liquid is a water, natural fruit, or vegetable beverage. Following the plate rule at all times helps to maintain healthy and controlled eating.? Make sure your plate is filled with 50% vegetables, 25% starches, and 25% protein.??

Plan Ahead?

Planning ahead will help you avoid costly mistakes in the future. Whether it means food prepping for the week, preparing healthy snacks, or packing a surplus of water and food, prepping can help to save the day. Planning ahead and having water ready can prevent emergencies while traveling or when changes to the daily schedule can’t be prevented.?

Use a Continuous Glucose Monitor?

The key to getting through each day is to monitor levels closely. With the help of a Continuous Glucose Monitoring System, like the FreeStyle Libre, monitoring blood glucose levels has never been easier. A Continuous Glucose Monitor (CGM) allows for a quick scan in a matter of seconds and gives a current reading, a trend arrow and an 8-hour history. This allows for easier tracking of daily patterns, plus your CGM will alert you when you’re trending high or low. A CGM allows you to enjoy food throughout the day and serves as a guide to stay on track.?

Find a Support Network?

Having diabetes doesn’t mean giving up your favorite beverages completely. Food education and knowing what is in the foods that you eat and drink and how they affect blood sugar levels is key. Through careful planning and by monitoring the data from a Continuous Glucose Monitor, people living with diabetes can still add variety to their daily diet.?

Quest Health Solutions is here to support you during your food journeys and always. We are committed to providing diabetes education to our patients and healthcare providers. To learn more about how Continuous Glucose Monitors can help you manage your diabetes and still eat and drink the foods you love,? contact us at 1-800-993-9996, email [email protected] or schedule an appointment today.?

(2022) Harvard School of Public Health. Sugary Drinks. Available at https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/ accessed on 20 August 2020.