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People living with type 2 diabetes must pay close attention to the type and amount of carbohydrates they eat—and that includes sugars. Sugar-sweetened beverages (SSBs) such as soda, sweet tea, energy drinks, flavored coffees, and juice drinks can cause rapid spikes in blood glucose and provide little or no nutrition (Centers for Disease Control and Prevention).

Limiting or avoiding sugary drinks and foods can:

• Improve blood sugar levels
• Reduce risk of weight gain and insulin resistance
• Help lower triglycerides and improve heart health
• Free up calories and carbs for more nutritious foods (CDC, 2023)

What Counts as a Sweetened Beverage?

Sweetened beverages often contain high levels of added sugar and offer no real nutrition. These are some common examples:

• regular (non-diet) soda
• sweet tea
• flavored coffee drinks (mochas, lattes with syrup)
• energy drinks
• sports drinks (e.g., Gatorade)
• juice drinks that are not 100 percent juice
• lemonade and fruit punch

Even 100 percent fruit juice should be limited to servings of 4 ounces or less at a time, as it can still raise blood sugar rapidly (American Diabetes Association).

How to Cut Back on Sugar-Sweetened Beverages

These are some better beverages to drink:

• water with lemon, lime, cucumber, or fruit slices
• unsweetened iced tea or sparkling water
• flavored water (with no added sugar)
• skim or low-fat milk (in moderation)
• coffee or tea with no or little added sweetener

Tips for success:

• Don’t keep sugary drinks at home.
• Keep a reusable water bottle with you.
• Read nutrition labels and watch for ingredients like high fructose corn syrup, syrup solids, cane sugar, honey, and molasses.
• Try gradually reducing the sugar in your coffee or tea.
• When eating out, ask for water or unsweetened tea by default.

Sugar in Foods: What to Look For

Added sugars are also found in many foods beyond desserts. Watch out for sugars in:

• cereal and granola
• yogurt (especially flavored)
• ketchup, barbecue sauce, and salad dressings
• packaged sauces and marinades
• instant oatmeal or flavored coffee creamers

Read the label:

• Aim for 0 grams or low amounts of added sugar
• Look at the ingredient list: sugar may be labeled as cane juice, dextrose, glucose, agave nectar, maple syrup, brown sugar, etc.

Learn more by visiting the FDA’s page How to Understand and Use the Nutrition Facts Label.

Smart Choices About Sugars and Sweetness

For people with diabetes, it is recommended to eat smaller amounts of foods that turn into blood glucose (also called blood sugar). These include foods like fruit, grains, peas, beans, and lentils. While fruits and starchy vegetables are important sources of nutrients and fiber, portions still matter. Avoid sugary drinks such as soda, juice, and sweetened tea. Drink water, diet soda, or unsweetened tea instead to help manage blood sugar levels (Centers for Disease Control and Prevention).

Sugar Alcohols and Fruits and Vegetables

• Sugar alcohols are carbohydrates that occur naturally in certain fruits and vegetables, and they can also be manufactured.
• Despite their name, sugar alcohols are not alcoholic.
• Sugar alcohols contain calories, but they are lower in calories than regular sugar.
• They add sweetness, bulk, and texture to food, and help foods stay moist.

Choosing water, diet beverages, and foods naturally lower in sugar supports a more stable blood sugar response while still allowing enjoyment of fruits and vegetables as part of a balanced meal.

Eating Sweets with Diabetes: Yes, You Can (In Moderation)

People with diabetes can still eat sweets, but the key is moderation and planning. Occasional treats can fit into a diabetes-friendly meal plan when you:

• Watch portion sizes
• Pair with fiber or protein to slow digestion
• Choose sweets after meals rather than on an empty stomach

Helpful practices:

• Use fruit-based desserts or sugar substitutes like stevia or monk fruit extract
• Bake at home using whole grains, lower sugar, and healthy fats
• Choose treats you truly enjoy, and savor them mindfully

Myths to ignore:

• “You can never eat sugar if you have diabetes.” False—what matters is the total amount and how it fits with your whole day of eating (American Diabetes Association).

Smart Choices About Sugars and Sweetness

You don’t have to eliminate all sweetness to manage diabetes well. It’s about learning how to make smarter choices and recognizing where sugar may be hiding. Sugar is found naturally in fruit and milk and is also added to many packaged foods. Naturally occurring sugars (like in fruit) come with fiber, vitamins, and minerals, while added sugars offer no nutritional benefit.

Tips for smarter sweetness:

• Add fruit to cereal or oatmeal instead of sugar.
• Choose unsweetened applesauce and yogurt.
• Use cinnamon or vanilla to add flavor without sugar.
• Try frozen grapes or berries as a refreshing snack or dessert.
• Explore natural no-calorie sweeteners like stevia or monk fruit.

Low-sugar swaps:

• Switch soda for sparkling water with lime or mint.
• Flavor plain Greek yogurt with fresh fruit instead of buying sweetened varieties.
• Try homemade vinaigrette instead of bottled dressings.

The key is to gradually adjust your taste buds. Over time, you may find that you crave sweets less, and whole foods begin to taste sweeter (Centers for Disease Control and Prevention).

Nutrition for Life: Sugar Substitutes

Sugar substitutes are ingredients that add sweetness to food and beverages without the same blood sugar effects as table sugar or corn syrup. Many are much sweeter than sugar, meaning smaller amounts are needed. Most sugar substitutes do not raise blood glucose levels, making them a useful option for people with diabetes when used in moderation.

Types of FDA-Approved Sugar Substitutes:

• saccharin (Sweet’N Low)
• aspartame (Equal)
• acesulfame potassium (Sunett, Sweet One)
• sucralose (Splenda)
• neotame (Newtame)
• advantame
• stevia (Rebaudioside A)
• monk fruit extract (luo han guo)

These sweeteners are all considered generally recognized as safe (GRAS) by the FDA.

Additional Possible Benefits of Sugar Substitutes:

• Can support weight loss or maintenance by reducing calorie intake
• May help reduce tooth decay compared to regular sugar
• Do not significantly impact blood glucose when used appropriately

Moderation with sugar substitutes is key:

• Just because a product is sugar-free does not mean it’s carb-free or calorie-free.
• Pay attention to total carbohydrates, sugar alcohols, and serving sizes on labels.
• Too much of certain sugar alcohols (like sorbitol or xylitol) may cause bloating or digestive discomfort in some people.
• Use sugar substitutes to gradually retrain your taste buds to enjoy less sweetness overall.

Tips for Smarter Sweetness

Sugar substitutes can be helpful tools, but they are just one piece of the larger picture of healthy eating with diabetes. Whole fruits, vegetables, lean proteins, whole grains, and water are the foundation of a strong nutrition plan (American Diabetes Association).

You don’t have to eliminate all sweetness to manage diabetes well. It’s about learning how to make smarter choices and recognizing where sugar may be hiding. Sugar is found naturally in fruit and milk and is also added to many packaged foods. Naturally occurring sugars (like in fruit) come with fiber, vitamins, and minerals, while added sugars offer no nutritional benefit. Follow these tips for keep your sugar levels down:

• Add fruit to cereal or oatmeal instead of sugar.
• Choose unsweetened applesauce and yogurt.
• Use cinnamon or vanilla to add flavor without sugar.
• Try frozen grapes or berries as a refreshing snack or dessert.
• Explore natural no-calorie sweeteners like stevia or monk fruit.Switch soda for sparkling water with lime or mint.
• Use plain Greek yogurt with fresh fruit instead of sweetened varieties.
• Try homemade vinaigrette instead of bottled dressings.

The key is to gradually adjust your taste buds. Over time, you may find that you crave sweets less, and whole foods begin to taste sweeter (Centers for Disease Control and Prevention).

More Information:

American Diabetes Association. “Diabetes and Sugary Drinks.” Diabetes.org, 2023.

American Diabetes Association. “Nutrition for Life: Sugar Substitutes.” Diabetes.org, 2023.

Centers for Disease Control and Prevention. “Added Sugar.” CDC.gov, 2023.

Centers for Disease Control and Prevention. “Healthy Eating Tips for Diabetes.” CDC.gov, 2023.