When you want a refreshing beverage, you may reach for lemonade or soda to quench your thirst. However, if you’re managing blood sugar levels, you may need to think twice before opening a store-bought lemonade or soda.
Lemonade vs. Soda
Despite their very different flavors, lemonade and soda may have similar effects on blood sugar due to some key similarities.
• Regular, store-bought lemonade and soda both contain similar amounts of carbohydrates and added sugars. A 12-ounce (oz) can of regular soda contains 39 grams (g) of carbohydrates. The same amount of bottled lemonade contains about 41 g of carbohydrates.
• Lemonade and soda are two types of sugar-sweetened beverages (SSBs). SSBs are considered the main sources of added sugars for many Americans. These beverages have been linked to an increased risk of type 2 diabetes, as well as worse outcomes for people who already have type 2 diabetes due to their effects on blood sugar.
• Overconsumption of SSBs may cause blood sugar levels to remain elevated. Chronically elevated blood sugar may lead to high insulin levels and eventual insulin resistance. High intake of SSBs may also cause impaired fasting blood sugar as well as increased inflammation, two risk factors for diabetes development.
• The simple sugars used to sweeten lemonade and soda may increase blood sugar levels. Sucrose, which is commonly found in SSBs, is quickly metabolized by your body, leading to blood sugar spikes. Fructose, another simple sugar used in SSBs, does not cause blood sugar spikes, but overconsumption may lead to insulin resistance.
• Generally, neither lemonade nor soda is recommended for blood sugar control. While these beverages may be enjoyed in moderation (as long as blood sugar levels remain steady), low-sugar and sugar-free beverages are typically best, especially for those with diabetes. Research suggests that reducing your intake of SSBs may reduce your risk of diabetes.
Alternative Drinks for Blood Sugar Management
Replacing regular lemonade, soda, and other SSBs with low or no-sugar alternatives is recommended for blood sugar management, especially in people with type 2 diabetes.
• Compared to regular sugar, artificial sweeteners may reduce blood sugar spikes. Aspartame, acesulfame K (Ace-K), and other artificial sweeteners are much sweeter than regular sugar (sucrose) and may be used to sweeten sugar-free sodas and lemonades. These sweeteners are low in carbohydrates and calories and are known to have minimal impacts on post-ingestion blood sugar levels.
• Consuming large amounts of artificial sweeteners, however, may negatively affect blood sugar levels. Some evidence indicates that long-term, high consumption of artificial sweeteners may cause disruptions to metabolism that may lead to the development of diabetes. Although more research is needed, overconsumption of artificial sweeteners may cause imbalances in the gut microbiome, thereby reducing insulin sensitivity.
• Evidence supports the use of certain natural sweeteners for diabetes management. Stevia is a natural, herbal sweetener derived from the Stevia rebaudiana plant. Stevia, which contains zero calories and may be used to sweeten sodas and other beverages, has been found to have little impact on blood sugar and insulin levels in adults with type 2 diabetes.
• Replacing SSBs with certain zero-sugar beverages is recommended for blood sugar control. Water, coffee, and tea are generally recommended for patients with type 2 diabetes. According to one study, replacing just one daily serving of SSBs with water, coffee, or tea may decrease the risk of diabetes by 2-10%.
• Making your own lemonade lets you control your sugar intake. If you’re craving lemonade but want to watch your sugar intake, homemade lemonade is a fresher alternative to store-bought options. Instead of lemonade powder, use fresh lemons and water, and add sugar or other sweeteners only as needed for flavor.
Source: Written by Brittany Lubeck, MS, RDN | Verywell Health
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