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According to the Centers for Disease Control and Prevention, about 1 in 8 Americans has diabetes, and an additional 4 in 10 adults have prediabetes. Whether you have diabetes or prediabetes yourself, or you want information for a friend, we're here to help with the facts.
An often overlooked area of nutrition when it comes to managing diabetes is what to drink. While choosing water may seem like an easy choice, it's not necessarily the only option. While there is very little research on antioxidant drinks and their effect on diabetes, there is a growing body of research on antioxidants and how these beneficial compounds affect the health of people with diabetes. We asked two registered dietitians who specialize in diabetes for their thoughts on the best antioxidant drinks for people with diabetes to drink. Here's what they think:
Antioxidants are phytonutrients that have health-promoting properties by acting on free radicals. Free radicals can be thought of as the “bad guys” that damage the body's cells, cause oxidation, and contribute to chronic disease. Antioxidants trap (or capture) free radicals and rid them of the body, reducing oxidative stress. “Reduced oxidative stress reduces inflammation throughout the body, which may help reduce the risk of future disease and improve insulin resistance,” the researchers say. Erin Palinski Wade, RD, CDCES,author 2 day diabetes diet“Reducing inflammation also helps reduce the risk of cardiovascular disease, which people with diabetes are at significantly higher risk of developing,” she says.
Nature is home to thousands of antioxidants with proven benefits to human health. From the fresh fruits and vegetables we enjoy each season to the beans we add to our salads, there are endless opportunities to get these gems in your diet. “Polyphenols are natural compounds found in plants that help protect them,” says Dr. Lorena Drago, MS, RDN, CDCESShe serves as a multicultural nutrition educator.
Polyphenols make up a large category of antioxidants. The antioxidants most commonly discussed in relation to diabetes management include carotenoids, flavonoids, phenolic acids, stilbenes, and lignans. “Flavonoids in particular have been linked to improved insulin sensitivity and reduced inflammation in people with type 2 diabetes,” says Palinski-Wade. In addition to polyphenols, vitamin C, vitamin E, beta-carotene, selenium, and manganese are other micronutrients with antioxidant properties that may help with diabetes management.
Now that we've explained why antioxidants are important for your health and diabetes management, let's take a closer look at some antioxidant-rich drinks you should consider adding to your diet.
Good news for tea lovers: According to Palinski-Wade and Drago, decaffeinated green tea is a great addition to a diabetic diet. Green tea contains polyphenols, which are powerful antioxidants that may help reduce oxidative stress. Recent studies have shown that compounds found in green tea, called catechins and theanine, have antioxidant properties that reduce inflammation, protect brain health, improve glucose tolerance, and enhance insulin function. Palinski-Wade encourages her clients to choose decaffeinated drinks: “Limit your caffeine intake, as caffeine can increase blood sugar levels in some people,” she explains.
This beautiful red fruit is a powerhouse of polyphenol activity that's known to have health benefits. In fact, 100% pomegranate juice is one of the drinks Palinski-Wade recommends for people with or without diabetes to reap the benefits of these polyphenols. “Due to its high polyphenol content, 100% pomegranate juice may improve insulin sensitivity and help regulate blood sugar levels,” she says.
Studies have shown that pomegranate juice has powerful benefits in managing diabetes. Scientists point out that the fruit contains a variety of polyphenols, including anthocyanins, flavonoids, and phenolic compounds, all of which may reduce inflammation, improve blood sugar control and insulin response, and ultimately help improve diabetes management.
Four ounces of 100% pomegranate juice contains about 15 grams of natural sugars. Palinski Wade says it's best to stick to this amount to avoid blood sugar spikes.
Not only are prunes great for digestion, they also contain antioxidants like polyphenols, which help reduce inflammation. Plus, 100% prune juice is a natural source of fiber. “Fiber supports appetite regulation, gut health, and blood sugar balance,” says Palinski-Wade. “Plus, some research suggests that compounds in prunes, like phenolic acids and antioxidants, may help improve insulin sensitivity,” she says.
Four ounces of 100% prune juice contains about 2 grams of fiber, 20 grams of carbohydrates and five essential vitamins and minerals, including potassium, which may be why studies have shown that prunes may help lower blood pressure and protect against heart disease., This is very important because people with diabetes are at higher risk of developing heart disease. However, prune juice is high in carbohydrates, so if you do include it in your diet, it's important to combine it with a source of protein and healthy fat.
Wine lovers, this one's for you! Drago says that one glass of wine (5 ounces) fits into a diabetes-friendly diet. Wine is a concentrated source of resveratrol, a polyphenol found in grape skins, peanuts, and berries. Research suggests that resveratrol may have a variety of benefits, including antioxidant and anti-inflammatory properties and protecting beta cells, which make and release insulin. However, other studies have shown that drinking wine in moderation can be a good part of a diabetic diet and may even help lower blood pressure and cholesterol, but have not found any beneficial effect on blood sugar levels.
This is your one-stop shop for getting your antioxidant fix. Smoothies are one of Drago's go-to smoothies because they're the perfect way to get a variety of antioxidants in one go, from leafy greens (spinach, kale) to seeds, oats, and berries. The mango spinach smoothie is a great one to try first.
Because smoothies are high in sugar, it's important to also include protein and fat to keep blood sugar levels in check. Consider adding a serving of frozen berries, a handful of green vegetables for antioxidants and fiber, a tablespoon of protein powder or a cup of nonfat Greek yogurt, and a tablespoon of peanut butter to your blender.
It's possible for people with diabetes to consume antioxidant drinks and still manage their blood sugar levels, but drinks shouldn't be their main source of antioxidants. “I would recommend polyphenols from whole foods over drinks, as the evidence that they may lower fasting plasma glucose, insulin resistance, and triglycerides is stronger,” Drago says.
It's important to plan these drinks as part of a balanced diet. Palinski-Wade encourages her clients to pair sugary antioxidant drinks with protein and fat sources to keep blood sugar levels down. For example, 4 ounces of 100% pomegranate juice diluted with 4 ounces of water contains about 15 grams of sugar, so she suggests sipping it as part of a meal. A chicken salad with olive oil dressing, for example, provides both protein and fat, which aid digestion and slow the blood sugar response. Avocado toast with eggs and jam, cottage cheese toast, crispy salmon rice bowls, and high-protein black bean breakfast bowls are also great options to pair with your antioxidant-rich drink.
Whether you've been diagnosed with diabetes or not, incorporating antioxidants into your regular meal plan is a good choice. Although more research is needed on the direct impact of antioxidant drinks on diabetes management, nutrition experts agree that antioxidant-packed drinks like decaffeinated green tea, 100% pomegranate juice, 100% prune juice, smoothies, and even red wine (in moderation, of course!) can be incorporated into a balanced diet. Managing your personal needs and blood sugar response with a certified diabetes educator is the best way to learn which sips of superfoods will best benefit your health.