Managing gestational diabetes requires careful attention to your diet, including the drinks you consume. Staying hydrated is crucial for stabilizing blood sugar levels, but beyond water, what are the best drinks for gestational diabetes?
In this guide, we explore low-carb, diabetes-friendly beverages to keep you hydrated while supporting healthy glucose levels. This guide features homemade drink recipes and top store-bought options recommended by HIgedi users.
Hydration is essential in managing gestational diabetes—opt for infused water, herbal teas, and unsweetened milk alternatives.
Low-sugar carbonated drinks, such as sparkling water and diet sodas, can be included in moderation while avoiding high-carb beverages.
Choosing the right milk alternative with lower carbohydrates and avoiding fruit juices can help keep blood sugar levels stable.
Staying well-hydrated during pregnancy is key for maintaining healthy blood sugar levels. While plain water is always the best option, it can get boring. Here are some tasty alternatives:
Enhance your water with natural ingredients to make hydration more enjoyable without raising your blood sugar levels:
Fresh lemon or lime
Cucumber slices
Fresh berries (strawberries, raspberries, or blueberries)
Mint or basil
If you crave fizz, sparkling water with a squeeze of citrus is a great zero-carb option. Other safe choices:
Sugar-free flavored sparkling water
Diet sodas in moderation (always check labels for artificial sweeteners)
Avoid: Regular sodas, energy drinks, and high-sugar beverages
Pregnant individuals often limit caffeine intake, making decaffeinated coffee or tea an excellent alternative. Add a splash of unsweetened almond, coconut milk or heavy cream for a creamy touch.
Raspberry iced tea (brewed at home, unsweetened)
Decaf herbal teas (avoid certain herbs—always consult your doctor)
Avoid: Sugary chai, full-sugar hot chocolate, and heavily sweetened coffee drinks
Herbal teas offer a flavorful and caffeine-free alternative. Many herbal teas are considered safe for pregnant women, but it's important to check with your healthcare provider before consuming any herbal tea. Ginger, peppermint, and red raspberry leaf teas are generally considered safe. However, other herbs like licorice root should be avoided. The APA (American Pregnancy Association) also advises limiting herbal tea consumption to 1-2 cups per day and avoiding unfamiliar herbal teas.
Avoid teas with unknown effects on pregnancy, such as licorice root or high doses of chamomile.
Milk and milk alternatives can be part of a balanced gestational diabetes diet, but be mindful of carbohydrate content.
Always check labels for carbohydrates and added sugars in dairy and non-dairy milk.
Diet sodas contain artificial sweeteners instead of sugar. While most sweeteners are considered safe, some experts recommend limiting them due to unclear long-term effects on babies.
Stevia: Generally regarded as safe during pregnancy.
Aspartame & Sucralose: Approved by FDA but should be consumed in moderation.
Avoid artificial sweeteners like saccharin, as it may cross the placenta.
If plain water feels a bit repetitive, here are some favorite non-water drinks loved by HIgedi app users that add variety while keeping blood sugar levels stable.
Some top picks include:
ICE Sparkling Water – A fizzy, flavorful option sweetened with sucralose and a variety of flavors.
Hint Water – Naturally infused with fruit essence, with no sweeteners or calories.
Spindrift – Lightly flavored sparkling water with just a splash of real fruit juice.
Lemon Perfect – A refreshing, cold-pressed lemon water with added electrolytes, sweetened with organic stevia, and packed with vitamin C for an extra boost.
LaCroix – A classic, unsweetened sparkling water with no additives or artificial flavors.
Dr Pepper Strawberries & Cream Zero Sugar – A sweet, creamy soda sweetened with aspartame and acesulfame potassium. Be mindful of caffeine content, as excessive caffeine intake should be limited during pregnancy.
When choosing flavored beverages, always check ingredient labels to avoid hidden sugars or additives. Be mindful of artificial sweeteners, as some may affect blood sugar differently, and consult with your healthcare provider to determine the best choices for your needs.
Fruit juices, even 100% natural ones like orange juice, can spike blood sugar levels quickly due to their high carbohydrate content and lack of fiber. The juicing process removes most of the beneficial fiber found in whole fruits, leading to faster sugar absorption. Instead, opt for whole fruits, which contain fiber to slow sugar absorption and provide additional nutrients.
Berries (strawberries, blueberries, raspberries)
Apples (with skin for extra fiber)
Peaches
Cherries
For more detailed information on the best fruits to consume with gestational diabetes, check out our article on 7 Best Fruits for Gestational Diabetes.
If consuming fruit juice, limit your intake to a tiny portion and always pair it with protein or healthy fats to help slow down sugar absorption.
Remember, portion control is key when managing gestational diabetes. Even with low-GI fruits, it's important to monitor your intake and how it affects your blood sugar levels.
Finding tasty drinks that aren’t just water and won’t spike your blood sugar can seem like a challenge, but making your own is easier than you think! Store-bought drinks are often loaded with sugar, so why not try making your own low-carb options?
A classic summer favorite without the sugar!
Fresh lemon juice
Cold water
Stevia or monk fruit sweetener to taste
Mix everything together and serve over ice for a tart, thirst-quenching drink. Want to mix it up? Add a few mint leaves or a splash of unsweetened coconut water for extra flavor.
A warm, spiced treat without the sugar crash.
Brewed black tea
Unsweetened almond milk
A dash of cinnamon and nutmeg
Top with unsweetened whipped cream (optional)
Heat everything together for a comforting chai latte that feels indulgent but won’t mess with your blood sugar.
A fruity refresher with a hint of herbal goodness.
Fresh watermelon (in moderation)
Basil leaves
Ice and water
Blend, strain if desired, and enjoy a light, naturally sweet drink. You can also swap basil for mint for a fun twist!
A hydrating, spa-like drink with a refreshing twist.
Sliced cucumber
Fresh mint leaves
Ice-cold water
Let it infuse for at least 30 minutes for a crisp, cooling drink that keeps you hydrated all day.
A cozy, low-carb alternative to traditional hot cocoa.
Unsweetened almond milk
Unsweetened cocoa powder
A teaspoon of almond butter
Stevia or monk fruit sweetener
Top with unsweetened whipped cream (optional)
Warm everything together for a creamy, nutty, chocolatey treat that satisfies cravings without the sugar spike.
Sports drinks replenish electrolytes and fluids, but many contain high sugar levels.
Consider:
Sugar-free electrolyte drinks
Coconut water (watch portion size due to natural sugars)
Homemade electrolyte water (water + pinch of salt + lemon juice)
If unsure, consult your healthcare provider about the best hydration strategy for your body.
When choosing commercial electrolyte drinks, it’s essential to look for options that are low in carbs to help maintain blood sugar control. Many of these drinks also offer additional vitamins and minerals for hydration without the added sugars or artificial ingredients.
Here are some options to consider:
LMNT: A keto-friendly electrolyte drink mix with no sugar or artificial ingredients, perfect for those looking to balance hydration while keeping carbs in check.
Ultima Replenisher: This zero-sugar and zero-calorie electrolyte powder is packed with essential minerals like potassium, magnesium, and calcium, making it a great option for replenishing electrolytes without the extra calories.
Gatorade Fit Electrolyte Beverage: A zero-sugar drink with no artificial flavors or sweeteners, sweetened with stevia. This beverage provides hydration and electrolytes with a clean label.
Liquid I.V.: A hydration multiplier packed with electrolytes, vitamins, and minerals. It's a little higher in sugar compared to others but can still be used in moderation for effective hydration. Opt for the sugar-free versions if needed.
Propel Zero: A zero-calorie electrolyte water enhanced with vitamins and minerals, perfect for those seeking hydration without any added sugar.
LIFEWTR purified Water with electrolytes: A purified water option infused with electrolytes for enhanced hydration, offering a clean, simple way to stay hydrated throughout the day.
Remember to:
✔Always read labels carefully for sugar content and serving sizes.
✔Consult with your healthcare provider before introducing new products into your diet.
✔Monitor your blood glucose levels when trying new electrolyte drinks.
✔Consider diluting electrolyte drinks with water if needed.
It's important to note that for most pregnant women with gestational diabetes, plain water is often sufficient for hydration during moderate exercise. However, for more intense or prolonged physical activity, these low or no-sugar electrolyte options can be beneficial when used as directed by your healthcare team.
Maintaining proper hydration is crucial in managing gestational diabetes. With a variety of low-carb, sugar-free, and natural drink options available, you can enjoy refreshing beverages beyond plain water while keeping blood sugar levels stable.
Key Recommendations:
✔ Opt for infused water, herbal teas, and decaf beverages
✔ Choose low-carb milk alternatives
✔ Limit fruit juices and sugar-laden drinks
✔ Enjoy homemade drinks with safe, natural ingredients
By making mindful choices, you can stay hydrated and maintain healthy glucose levels throughout pregnancy. Additionally, maintaining a healthy diet is essential, as it helps keep blood sugar levels normal and supports the health of both the mother and the baby.
1. Can I drink fruit juice with gestational diabetes?
It’s best to limit fruit juice due to its high sugar content. Instead, opt for whole fruits for fiber and better blood sugar control.
2. Are diet sodas safe for gestational diabetes?
Diet sodas are generally safe but should be consumed in moderation. Stevia-based options are often recommended over artificial sweeteners.
3. What type of milk is best for gestational diabetes?
Unsweetened almond, coconut, and soy milk have lower carbohydrate content than regular dairy milk, making them better options.
4. Can I drink herbal teas during pregnancy?
Some herbal teas are safe, while others should be avoided. Always consult a healthcare provider before adding herbal teas to your diet.
5. What drinks should I avoid with gestational diabetes?
With gestational diabetes, it’s best to avoid sugary drinks like soda, sweetened iced teas, and fruit juices. These drinks cause rapid spikes in blood sugar levels. Instead, opt for water, unsweetened herbal teas, or low-calorie drinks that don’t contain added sugars.
6. Is sparkling water safe to drink during pregnancy with gestational diabetes?
Yes, sparkling water is a great alternative to sugary sodas. Just make sure to choose options without added sugars or artificial sweeteners. Flavored sparkling waters with no sugar or sweeteners are a good choice for variety and hydration.
7. Can I drink coffee with gestational diabetes?
Yes, you can have coffee, but moderation is key. It's important to limit added sugars and high-calorie creamers. Opt for black coffee or use unsweetened almond milk or a small amount of stevia as a sweetener. Excessive caffeine can affect blood sugar control, so try to limit your intake to one or two cups per day.
8. Are smoothies a good option for gestational diabetes?
Smoothies can be a healthy option if made with the right ingredients. Focus on low-glycemic fruits (such as berries or green apples), add some protein (like Greek yogurt or a scoop of protein powder), and include healthy fats (such as avocado or flaxseed) to help stabilize blood sugar levels. Avoid adding sweeteners, honey, or syrups to your smoothies.
9. Is coconut water a good drink for gestational diabetes?
Coconut water can be a good option when consumed in moderation. It’s low in sugar and provides electrolytes, but it’s important to choose the unsweetened variety. Overconsumption can still affect blood sugar, so it’s best to monitor your levels when trying coconut water.
10. Can I drink vegetable juice during pregnancy with gestational diabetes?
Yes, vegetable juices can be a healthy option, especially if they’re homemade and free of added sugars. Focus on low-carbohydrate vegetables like spinach, cucumbers, and celery.
11. Can I drink ginger beer with gestational diabetes?
Traditional ginger beer is high in sugar, which can spike blood sugar. Opt for sugar-free versions or make your own ginger-infused sparkling water by mixing fresh ginger with sparkling water and a low-carb sweetener like stevia or monk fruit. This gives you that zesty ginger flavor without the sugar content found in regular ginger beer.
12. How much water should I drink if I have gestational diabetes?
Water is the best drink for gestational diabetes and should be your go-to beverage. Aim to drink at least 8-10 cups of water per day, or more if you're active or live in a hot climate. Staying hydrated helps maintain blood sugar balance and supports overall health during pregnancy.
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