What type of juice can a diabetic drink?

Introduction

For people with diabetes, monitoring carbohydrate intake is an important part of managing blood sugar levels. While fruit juice contains carbohydrates and calories that can raise blood sugar, not all juices affect blood sugar equally. By paying attention to the glycemic index (GI) and glycemic load (GL) of different juices, diabetics can make informed choices about which juices are better options.

When considering which juices are diabetes-friendly, key factors include the fruit content, whether the juice has added sugars or sweeteners, and the serving size. Some juices with a low GI, such as apple juice or orange juice, can be enjoyed in moderation as part of a healthy diet. Other high-sugar juices, like grape or cranberry juice, are less optimal choices.

This article provides an overview of the best and worst juice options for diabetics. It explores the glycemic impact of different fruit juices, juice blends, and vegetable juices. Tips are also provided on modifying and diluting high-sugar juices to make them more diabetic-friendly.

What is the Glycemic Index and Why Does it Matter?

The glycemic index is a scale that ranks carbohydrate-containing foods by how much they raise blood sugar levels. It measures how quickly and how high blood sugar increases in the 2-3 hours after eating a food.

Foods are ranked on a scale of 1-100:

• Low GI foods = 55 or less
• Medium GI foods = 56-69
• High GI foods = 70 or more

Foods with a lower glycemic index cause a slower, more gradual rise in blood sugar compared to high GI foods.

For people with diabetes, sticking to low and medium GI foods can help keep blood sugar levels more stable. Large spikes in blood sugar can be problematic and over time, may increase the risk of diabetes complications.

So when considering which juices to drink, it’s best to choose options with a lower GI whenever possible. The glycemic load, which accounts for the serving size, is also important. A low GL juice in an appropriate serving will have less impact on blood sugar.

Best Juice Options for Diabetics

Here are some of the top low-sugar juice options for people with diabetes:

1. Apple Juice

– Glycemic index: 40
– Glycemic load per 8oz serving: 9

With a low GI of just 40, apple juice has a minimal impact on blood sugar. An 8-ounce glass of apple juice contains about 24 grams of carbohydrate. So while not sugar-free, it’s lower in carbohydrates than many other juices. Apple juice provides antioxidants, vitamin C, and a touch of potassium.

2. Orange Juice

– Glycemic index: 50
– Glycemic load per 8oz serving: 12

Orange juice has a medium GI of 50 and is relatively low in carbohydrates with 21 grams per 8-ounce serving. Go for 100% orange juice without added sugars. Orange juice is packed with vitamin C and provides potassium, B vitamins, and antioxidant compounds.

3. Prune Juice

– Glycemic index: 43
– Glycemic load per 8oz serving: 8

Prune juice has a low GI of 43. An 8-ounce glass contains about 22 grams of carbohydrate. Prunes are high in fiber, which slows the absorption of sugar in the body. This juice is a good source of potassium and vitamin K. Diluting prune juice with water can further help manage its glycemic impact.

4. Cranberry Juice

– Glycemic index: 52
– Glycemic load per 8oz serving: 16

While higher in carbohydrates than the previous juices, cranberry juice has a medium GI of 52. So portion size matters. An 8-ounce serving of light cranberry juice has 29 grams of carbohydrate. Feel free to dilute cranberry juice with seltzer or water and limit portion sizes. Choose juices with no added sugars.

5. Vegetable Juice

– Glycemic index: Varies based on ingredients (typically low)
– Glycemic load per 8oz serving: 4-8 for most types

Fresh vegetable juices like tomato, carrot, beet, celery, spinach, kale and cucumber are great low-carb, low-sugar options. Their GI values vary but are typically low. An 8-ounce serving may contain around 4-8 grams of carbohydrate depending on the veggies used. Go for low-sodium varieties without added sugars.

6. Unsweetened Coconut Water

– Glycemic index: 46
– Glycemic load per 8oz serving: 2

With naturally occurring electrolytes and minerals, unsweetened coconut water can be another good choice. It has a low GI of 46 and contains just 2 grams of carbohydrate per cup. This makes it a nice light, refreshing beverage for diabetics.

Juices to Limit or Avoid

On the other hand, the following juice options have a greater impact on blood sugar levels. Limit the portion sizes of these higher sugar juices or consider diluting them to make them more diabetes-friendly:

Juice Type	Glycemic Index	Glycemic Load per 8oz
Grape Juice	59	20
Pineapple Juice	56	15
Mango Juice	60	28
Cranberry Juice Cocktail	68	33
Pomegranate Juice	53	24

As shown in the table, these juices have a medium to high GI in the range of 53-68.Glycemic load values per 8-ounce serving are also higher, in the range of 15-33 grams of carbohydrate.

Grape, pineapple, cranberry cocktail, and pomegranate juices are particularly high in natural sugars with 26-36 grams of carbohydrates per cup. Mango juice has 28 grams of carbohydrate per serving.

To make these juices more diabetes-friendly:

• Limit portion sizes to 4-6 ounces
• Dilute the juice with water, seltzer, or club soda
• Consume alongside protein, fat or fiber to help slow absorption
• Avoid “juice drinks” with added sugars

Going for light or “lite” varieties can also help reduce carbohydrate content. Overall it’s best to limit high sugar juices to occasional treats.

Special Considerations for Juice and Diabetes

Here are some other important tips for diabetics who wish to incorporate juice into their diet:

– Read labels carefully and avoid juices with added sugars, sweeteners or syrups. Go for 100% juice varieties without extra sweeteners.

– Stick to small portion sizes of 4-6 ounces per serving. Larger servings dramatically increase carbohydrate content.

– Pair juices with protein, fat or fiber. Having juice alongside nuts, cheese, lean meats or half an avocado can help manage blood sugar response.

– Consider diluting high sugar juices like grape, cranberry or pomegranate juice with water or seltzer. This reduces carbohydrate density.

– Limit juice intake to one small glass per day and emphasize whole fruits and vegetables as well.

– Time juice intake appropriately. Having juice alongside or after meals may result in better blood sugar control compared to drinking juice alone.

– Individual responses vary. Monitor blood sugar levels when trying new juices to see how your body responds.

– Avoid juice fasting or detox plans. These can lead to blood sugar spikes and deprivation of essential nutrients.

Sample Juice Combinations for Diabetics

Here are some healthy juice blends that can be part of a diabetes-friendly diet:

Orange Carrot Apple Juice

– 1 orange, peeled
– 2 medium carrots
– 1 green apple

This juice combines the bright freshness of orange with carrots and apple. With a light amount of natural sugar, it provides vitamin C, vitamin A, potassium and antioxidants. Enjoy 4-6 ounces with breakfast.

Beet Apple Ginger Juice

– 1 beet, trimmed
– 1 apple
– 1 inch knob fresh ginger

Beets, apple and ginger make a earthy, nutrient-packed juice. Ginger adds a touch of spice and this juice provides antioxidants including anthocyanins. Keep servings to 4-6 ounces.

Green Veggie Juice

– 1 cucumber
– 2 celery stalks
– 1/2 lemon, peeled
– Handful of spinach
– 4 kale leaves
– 3-4 sprigs parsley

This green veggie juice is low in sugar and rich in nutrients like vitamin K, vitamin C, potassium and folate. Enjoy 8 ounces with lunch or dinner for a boost of antioxidants.

Pomegranate Blueberry Juice

– 1 cup pomegranate juice
– 1/2 cup blueberries
– Seltzer or club soda

For a treat, combine a small amount of pomegranate and blueberry juice. Dilute with seltzer and serve over ice for a refreshing, lower-sugar drink. Limit to 4-6 ounces.

The Bottom Line

People with diabetes don’t have to avoid juice completely. But it’s important to make smart choices and be mindful of portion sizes. Focus on low or medium GI juices like apple, orange, grapefruit or vegetable juice. Higher sugar juices like grape, cranberry and pineapple juice can be diluted or limited to small servings. Read labels to avoid added sweeteners. With a little planning, diabetics can enjoy the flavor and nutrition of juice in balance.

References

• Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239
• Evert AB, Dennison M, Gardner CD, et al. Nutrition Therapy Recommendations for the Management of Adults With Diabetes. Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014
• Wang Y, Yang M, Lee SG, Davis CG, Kenny A, Roberts BR, et al. Orange juice and hesperetin supplementation to hyperuricemic rats alter oxidative stress markers and xanthine oxidoreductase activity. Journal of medicinal food. 2015 Jun 1;18(6):674-83.
• Forouhi NG, Misra A, Mohan V, Taylor R, Yancy W. Dietary and nutritional approaches for prevention and management of type 2 diabetes. BMJ. 2018;361. doi:10.1136/bmj.k2234
• Titta L, Trinei M, Stendardo M, Berniakovich I, Petroni K, Tonelli C, Riso P, Porrini M, Minucci S, Pelicci PG, Rapisarda P, Reforgiato Recupero G, Giorgio M. Blood orange juice inhibits fat accumulation in mice. Int J Obes. 2010 Apr;34(4):578-88. doi: 10.1038/ijo.2009.233.

Conclusion

When chosen carefully and consumed in moderation, certain fruit and vegetable juices can be part of a healthy diet for diabetics. Focus on lower glycemic options like apple, orange, grapefruit, tomato and carrot juice. Be mindful of portion sizes of higher glycemic juices like grape, cranberry, and pineapple juice, diluting them or limiting to 4-6 ounces per day. Read labels to avoid added sugars. With some care taken, juice can provide antioxidants, vitamins and minerals while still managing blood sugar levels.