People with type 2 diabetes can drink energy drinks but added sugars and caffeine can make these less-than-ideal beverage choices.
Whether you enjoy walking, biking, or taking a hip-hop class, you may look forward to a nice, cool beverage afterward. And with the vast selection of energy drinks that come in so many flavors and colors, you have plenty of choices. But if you live with type 2 diabetes (T2D), energy drinks may not be your healthiest option.
If you live with T2D, you may take medication by mouth or by injection, or you may take insulin. Your doctor has probably
Becoming dehydrated, whether after a lot of exercise or on a very hot day, can cause your blood glucose to slightly increase or even spike. As you become dehydrated, the amount of water in your bloodstream decreases, while the glucose in your bloodstream becomes more concentrated.
Drinking enough water helps keep you hydrated. But if you decide to have an energy drink, make sure you know what’s in it before you start sipping.
“People living with T2D may drink energy drinks, but they should read the labels and be aware of any added sugars in these drinks,” said Alison Massey, MS, RD, CDCES, of the Calvert Internal Medicine Group in Prince Frederick, Maryland.
“Over time, the added sugar in energy drinks can be harmful,” says Mitu Patel, MSN, RN, CDCES, diabetes coordinator at the University of Maryland Charles Regional Medical Center in La Plata. “People with type 2 diabetes may find that their blood sugar levels are becoming hard to manage.”
“And if you are consuming energy drinks that contain a lot of added sugars, this can contribute a significant number of additional calories to the daily intake, and also contribute to weight gain,” Massey said.
Overweight and obesity can have negative health consequences. One consequence is that the cells in the body that should be responsive to insulin instead become insensitive to the presence of insulin.
Worsening of T2D
Energy drinks can be high in refined sugar, non-nutritive sweeteners like aspartame or sucralose, sodium, and caffeine. These ingredients can cause some health issues. Too much refined sugar may be responsible for excess weight gain and obesity.
Consuming non-nutritive sweeteners like aspartame or sucralose may contribute to the development or worsening of T2D. It might seem like artificial sweeteners are better than added sugar in an energy drink. However, artificial sweeteners may actually contribute to the development or worsening of not only T2D but also obesity and cardiovascular disease.
Blood sugar spikes
When you have T2D, any sugary beverage can cause your blood glucose to spike. “And if your blood glucose crashes after the spike, it can lead to increased hunger,” Patel said. This hunger, in turn, can lead to overeating.
“Energy drinks that have a lot of added sugar can contribute a significant number of additional calories to the daily intake, and cause weight gain,” Massey said. Caffeine decreases insulin sensitivity, which may be why blood sugar levels increase after an energy drink.
Caffeine may also raise your blood glucose levels. It provides energy by signaling your liver to release stored sugar. If you have T2D, this release of additional sugar can drastically spike your blood sugar.
According to a small study conducted in 2018, energy drinks that contain large amounts of caffeine may increase your heart rate and blood pressure.
Cardiovascular outcomes
Both sodium and caffeine have been implicated in hypertension (high blood pressure). Caffeine also may increase your heart rate.
Some energy drinks may have more caffeine than a cup of coffee. “Caffeine can impact sleep, increase your heart rate, and potentially raise your blood pressure,” Massey said. Too much caffeine can also increase feelings of anxiety, she explained.
Energy drinks can also be high in sodium. Consuming a lot of sodium may increase your chances of having high blood pressure. High blood pressure raises your risk of heart attacks and strokes, according to the American Diabetes Association.
There are plenty of energy drink alternatives for people living with T2D. Low calorie beverages with low levels of added sugar are best, Massey said. “My favorite beverages to recommend are teas, including herbal teas, coffee (regular and decaf), water infused with fruit or fresh herbs, and flavored seltzer waters,” she said.
And don’t discount water. For hydration, water is best, Patel said. “Water helps keep your body temperature regulated and maintains blood sugar levels.” Try adding a wedge of lemon or lime, or a few cucumber slices for flavor.
If you do drink energy drinks, try to select sugar-free varieties and be aware of the amount of caffeine and any supplements that brands might add, Massey advised.
If you drink more than one energy drink per day or you’re choosing energy drinks that are high in caffeine and sugar, speak with a healthcare professional.
“Being honest about your health habits, including food habits and physical activity, can help your [doctor] offer the best guidance for your health,” Massey said.
Energy drinks offer a quick way to quench your thirst, but people living with T2D need to be mindful of which ones they choose. When energy drinks contain added sugar, they become a quick-acting carbohydrate that can cause your blood sugar to spike if you live with T2D.
Caffeine, sodium, and non-nutritive sweeteners can also negatively affect your health. Before you go with an energy drink, read the label to see what’s in it. Consider switching to another beverage, like flavored seltzer or water.