Just because you have gestational diabetes doesn’t mean you have to give up all the fun drinks! Sure, alcohol is off the table—that’s a given. But just because you've been diagnosed with gestational diabetes doesn’t mean your only options are water (and maybe protein shakes). With a little creativity, you can still enjoy a variety of flavorful mocktails that won’t disrupt your blood sugar levels. From the zesty Virgin Margarita to the tropical Virgin Piña Colada, there are plenty of delicious options to choose from! Below, you'll find a collection of low-carb mocktail recipes designed to keep you hydrated while managing your blood sugar. Cheers to a flavorful and balanced pregnancy!
Ingredients:
1 cup Coke Zero or Diet Coke
Juice of 1/2 lime
Dash of cinnamon (optional, for a spiced rum flavor)
Instructions:
Mix: In a glass, combine the Coke Zero/Diet Coke, lime juice, and cinnamon (if using).
Stir: Stir well to combine.
Serve: Add ice cubes and enjoy!
Ingredients:
1/4 cup fresh lime juice
1-2 tsp sugar-free sweetener (to taste)
6-8 fresh mint leaves
1 cup sparkling water or club soda
Ice cubes
Lime wedge and mint sprig for garnish
Instructions:
Muddle: In a glass, muddle the lime juice, mint leaves, and sweetener.
Add Sparkling Water: Fill the glass with ice and top with sparkling water.
Stir: Stir gently and garnish with a lime wedge and mint sprig.
Ingredients:
1 cup zero sugar pineapple juice (for example, Minute Maid Zero Sugar Pineapple Juice)
1/2 cup unsweetened coconut cream
1 cup ice cubes
1-2 tsp sugar-free sweetener (optional, to taste)
Instructions:
Blend: In a blender, combine pineapple juice, coconut cream, ice cubes, and sweetener.
Blend Until Smooth: Blend until smooth and creamy.
Serve: Pour into a glass and enjoy your tropical treat!
Ingredients:
2 tbsp fresh lime juice
1 tbsp fresh lemon juice
1 tbsp orange-flavored sugar-free syrup (for example, Torani Sugar Free Orange Syrup)
1/4 cup sparkling water
Ice cubes
Salt for rimming (optional)
Lime wedge for garnish
Instructions:
Mix: In a shaker or glass, combine lime juice, lemon juice, orange syrup (or soda), and sparkling water.
Shake/Combine: Shake or stir well.
Prepare Glass: Rim the glass with salt, if desired.
Serve: Fill the glass with ice cubes, pour the margarita mixture, and garnish with a lime wedge.
Ingredients:
1 shot espresso (decaf or regular)
1/2 cup unsweetened almond milk
1-2 tsp sugar-free sweetener (to taste)
Splash of vanilla extract
Ice cubes
Instructions:
Mix: In a shaker or glass, combine espresso, almond milk, sweetener, and vanilla extract.
Shake/Combine: Shake or stir well until chilled.
Serve: Pour into a glass filled with ice cubes and enjoy!
Ingredients:
1 cup zero sugar ginger beer (for example, Zevia)
1/4 cup sparkling water
Juice of 1 lime
1-2 tsp sugar-free sweetener (optional, to taste)
Ice cubes
Fresh mint leaves and lime slices for garnish
Instructions:
Mix: In a glass, combine ginger beer, sparkling water, lime juice, and sweetener.
Stir: Stir well to combine.
Serve: Add ice cubes and garnish with fresh mint leaves and lime slices.
Ingredients:
1 cup LaCroix or other seltzer water
Berries
Instructions:
Mix: In a glass, pour in the seltzer water.
Add Berries: Add your choice of berries.
Serve: Stir gently and enjoy a refreshing, fruity mocktail.
Ingredients:
1/2 cup unsweetened tea (your choice of flavor)
1/2 cup sparkling water
Juice of 1/2 lemon
1-2 tsp sugar-free sweetener (to taste)
Ice cubes
Instructions:
Mix: In a glass, combine the unsweetened tea, sparkling water, lemon juice, and sweetener.
Stir: Stir well until the sweetener dissolves.
Serve: Add ice cubes and enjoy!
Ingredients:
1 cup LaCroix or other seltzer water
1/4 cucumber, thinly sliced
6-8 fresh mint leaves
1 tbsp fresh lemon juice
Ice cubes
Instructions:
Muddle: In a glass, muddle the cucumber slices, mint leaves, and lemon juice.
Add Seltzer Water: Fill the glass with ice and pour in the seltzer water.
Stir: Stir gently and enjoy this refreshing, hydrating drink.
Ingredients:
1 cup brewed herbal tea (hibiscus or chamomile)
1/2 cup sparkling water
Juice of 1/2 lemon
1-2 tsp sugar-free sweetener (to taste)
Ice cubes
Instructions:
Mix: In a glass, combine the cooled herbal tea, sparkling water, lemon juice, and sweetener.
Stir: Stir well until the sweetener dissolves.
Serve: Add ice cubes and enjoy!
Sometimes convenience wins — and there are plenty of ready-to-drink or mix mocktails that fit a diabetes-friendly approach. Look for options that are low in sugar and carb-conscious. Here are some great picks:
Craftmix Variety Pack – Makes 12 drinks with zero added sugar. Perfect for quick, flavorful cocktails without alcohol. Each packet makes one drink, and the pack includes flavors like Mai Tai, Margarita, and Moscow Mule. With only 25 calories per serving, it's a convenient option for a quick, refreshing beverage.
Margaritaville Singles to Go Water Drink Mix, Variety Pack – Includes Caribbean Fruit Punch, Piña Colada, Strawberry Daiquiri, and Margarita flavors. Just add water, and enjoy a refreshing, low-carb drink.
Spindrift Mocktail Variety Pack – Sparkling water-based mocktails with real fruit juice, offering flavors like Blackberry Hibiscus Bellini, Blood Orange Elderflower Mimosa, and Key Lime Margarita.
Choose low sugar ingredients: Opt for a small amount of fresh citrus juice (for example, grapefruit juice) or vegetable juice (for example, cucuber juice, beetroot juice) instead of sugary mixers to add natural flavor and vitamin C without spiking blood sugar.
Avoid artificial sweeteners if sensitive: Some people may experience digestive discomfort from artificial sweeteners; choose natural alternatives if this applies to you.
Stay hydrated with unsweetened iced tea or sparkling water: These non alcoholic drinks can be great bases for mocktails that keep you refreshed and support overall health.
Add extra lime juice for flavor: Adding extra lime juice can enhance taste without adding sugar, making your mocktail more enjoyable and diabetes-friendly.
Monitor portion sizes: Even low-sugar ingredients can impact blood sugar if consumed in large amounts. Keep your mocktail portions moderate to avoid unexpected spikes.
Avoid simple syrup: Many mocktail recipes use simple syrup, which is high in sugar. Instead, opt for natural sweeteners like stevia or monk fruit. You can also use a small amount of honey or agave if needed — just keep in mind that even though these are natural, they are still pure carbs and impact blood sugar.
Add fiber-rich ingredients: Incorporate ingredients like muddled berries or chia seeds to add fiber, which can help slow sugar absorption.
Watch for hidden sugars in mixers: Always read labels on mixers and sodas to avoid unexpected added sugars that can impact blood glucose levels.
Experiment with spice: Adding spices like cinnamon or fresh ginger can enhance flavor naturally and may offer additional health benefits.
Use sparkling water or club soda: These are excellent low-calorie bases that add fizz without sugar, perfect for diabetes-friendly mocktails.
Stay hydrated with water: Balance your mocktail intake with plenty of water throughout the day to support kidney function and overall health.
Staying properly hydrated is crucial when managing gestational diabetes, as dehydration can cause blood sugar levels to rise. Drinking water and unsweetened beverages like tea or sugar-free mocktails not only helps regulate blood sugar, but it also supports healthy kidney function, aids digestion, and maintains healthy amniotic fluid levels.
Hydration can also reduce common pregnancy discomforts such as fatigue and swelling. By replacing sugary drinks with low-carb alternatives, you help prevent unnecessary blood sugar spikes, allowing you to enjoy flavorful drinks without compromising your health.
Aim for at least 8-10 glasses of water a day to keep your body functioning optimally while managing gestational diabetes.
1. Can people with gestational diabetes enjoy mocktails safely?
Yes! People with gestational diabetes can safely enjoy mocktails by choosing recipes with zero or low added sugar. The key is using sugar-free mixers (sparkling water, club soda, diet ginger beer), natural sweeteners (stevia, monk fruit), and fresh citrus instead of sugary syrups. Monitor portion sizes and always check labels on store-bought mixers for hidden sugars.
2. What are some good low-sugar mixers for diabetes-friendly mocktails?
The best low-sugar mixers are: sparkling water, club soda, unsweetened iced tea, zero sugar ginger beer (like Zevia), diet sodas (like Coke Zero or Diet Coke), and unsweetened almond milk. Avoid regular fruit juices, regular soda, and simple syrup—these will spike your blood sugar. Fresh lime and lemon juice are great for adding flavor without carbs.
3. Are there specific ingredients to avoid in mocktails for diabetics?
Yes. Avoid or limit: simple syrup, regular fruit juices, sugary mixers, honey, agave, regular soda, sweetened coconut cream, and high-carb creamers. Also be cautious with: regular dairy milk (can spike blood sugar for some), kombucha (some brands have added sugar), and flavored syrups.
Instead, use: fresh citrus juice, sparkling water, sugar-free sweeteners (stevia/monk fruit), unsweetened almond milk, and natural spices like cinnamon or ginger.
4. Can I drink coffee or tea with gestational diabetes?
Absolutely! Coffee and tea are great with gestational diabetes. The key is what you add: choose unsweetened versions and skip sugary syrups and sweetened creamers.
Safe add-ins include: unsweetened almond milk, stevia, monk fruit, cinnamon, vanilla extract, or a splash of heavy cream.
Avoid: flavored syrups, sweetened creamers, regular milk (in large amounts), and honey.
For more details, see our complete guide on coffee with gestational diabetes.
5. How much caffeine is safe during pregnancy?
The general recommendation is 200mg of caffeine per day during pregnancy (about one 12-ounce cup of coffee). This is considered safe by most healthcare providers. However, check with your doctor—some recommend less.
Remember: Caffeine is also in tea (~25-50mg per cup), chocolate, and diet sodas. Caffeine itself doesn't spike blood sugar, but some people find it increases anxiety or affects sleep, which can indirectly impact blood sugar control.
6. Can I drink milk with gestational diabetes?
Yes, but choose wisely. Best options: unsweetened almond milk, unsweetened soy milk, or unsweetened coconut milk (all have minimal carbs).
Regular dairy milk has about 12g carbs per cup, so if you drink it, pair it with protein or fat to slow absorption. Some moms find milk spikes their fasting numbers or morning blood sugar—if this happens to you, switch to unsweetened alternatives. Always check labels on 'milk alternatives' for added sugars.
Learn more about milk options for gestational diabetes.
7. Is diet soda safe during pregnancy with gestational diabetes?
Diet sodas are sugar-free and won't spike blood sugar, making them safer than regular soda. However, moderation is key—aim for occasional enjoyment rather than daily.
Some people experience digestive discomfort or cravings from artificial sweeteners, so monitor how you feel. If you're sensitive to artificial sweeteners or prefer to avoid them, stick to sparkling water with fresh citrus instead. Always check with your provider about your specific situation.
8. Can I drink fruit juices with gestational diabetes?
No, not really—even 100% fruit juice contains concentrated natural sugars that spike blood sugar quickly. A small glass of orange juice (8oz) can have 25-30g carbs!
Instead, try:
Sparkling water with a splash of fresh juice
Infused water with berries or cucumber
Whole fruit with protein (like berries with Greek yogurt)
If you crave juice, dilute it heavily with sparkling water and pair it with a meal containing protein and fat.
9. What about sports drinks or electrolyte beverages?
Traditional sports drinks are a no-go—most have 20-30g carbs per serving and will spike blood sugar.
Instead, look for:
Sugar-free electrolyte drinks
Homemade electrolyte drink: add a pinch of sea salt, juice of 1 lemon or lime, and a sugar-free sweetener to water
Some moms also use unsweetened coconut water (in small amounts) or add electrolyte powder packets (like LMNT) to their water
10. Are energy drinks safe to consume with gestational diabetes?
No, energy drinks are not recommended. Most contain 40-80g carbs per serving plus high caffeine (200-300mg), which can spike blood sugar and increase blood pressure.
Even sugar-free energy drinks have high caffeine levels that may cause anxiety or sleep disruption—both of which can indirectly affect blood sugar control. Stick to water, unsweetened tea, sparkling water, or the mocktails in this post instead.
11. How can I maintain healthy blood sugar levels with my drink choices?
Your drink strategy matters for blood sugar control.
Best choices: Water (aim for 8-10 glasses daily), unsweetened tea, sparkling water, and the mocktails in this post.
Pro tips:
Add protein or fat to drinks (almond milk + collagen powder, heavy cream in coffee) to slow sugar absorption
Pair sweet drinks with meals containing protein and fat
Track how different drinks affect your blood sugar—everyone responds differently!
Avoid or limit: Regular soda, sweetened iced tea, fruit juice, energy drinks, and sugary coffee drinks.
12. Are isotonic drinks or coconut water suitable for gestational diabetes?
Traditional isotonic drinks have 15-25g carbs per serving—too much for GD. Sugar-free electrolyte options are better.
Coconut water contains natural sugars (about 9g per cup), so if you drink it, use unsweetened versions and keep portions small (2-3oz max).
Better option: Make your own electrolyte drink with water, lemon juice, a pinch of sea salt, and sugar-free sweetener. This gives you hydration without the sugar spike.
13. Can I drink Coke Zero with gestational diabetes?
Yes, Coke Zero is generally safe in moderation as it contains zero sugar and zero carbs. However, some people may be sensitive to artificial sweeteners, so monitor your blood sugar response and check with your healthcare provider.
Coke Zero uses artificial sweeteners like aspartame and acesulfame potassium to provide sweetness without the calories or carbs. While it won't spike blood sugar, it's best to consume it occasionally rather than as your primary beverage. Water, unsweetened tea, and sparkling water should be your go-to drinks.
Bottom line: Coke Zero can be part of your gestational diabetes diet when enjoyed in moderation. Many moms use it in mocktails (like the Virgin Cuba Libre) or enjoy it as an occasional treat without affecting their blood sugar numbers.
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