Tips to choose the best drink

Check the nutrition label first.

    • Try to choose drinks with little to no added sugar.

    • Natural sugars (like in fruit) are better when paired with fiber — which most drinks don’t have.

  • Especially if there’s no fiber to slow sugar absorption.

Young woman in athletic wear drinks water from a glass in a modern kitchen.

✅ Better choice: Drinks with 0–5g of added sugar
🚫 Be careful: Drinks with 15g+ of added sugar per serving

Read the ingredients list carefully.

  • High fructose corn syrup, cane sugar, fruit juice concentrate, honey, agave, etc.

  • The more sugar the drink contains.

  • Drinks with lots of added sugars or refined juices spike your blood sugar quickly.

    These include soda, sweet tea, lemonade, energy drinks, and sports drinks.

    Tip: High GI = fast sugar spike = energy crash later.

Final Rule

If it tastes super sweet and doesn’t fill you up — it’s probably packed with added sugar and will spike your blood sugar fast.