Insulin resistance is a condition that prevents your cells from absorbing sugar in your blood, potentially resulting in risks like diabetes, fatty liver disease, and heart issues. According to Cleveland Clinic, several lifestyle factors can contribute to your risk of insulin resistance, including your weight and activity level. But one important thing to consider is your diet; consuming too much sugar can lead to frequent blood sugar spikes and insulin resistance. And while you may think frequently about the foods you’re eating and how much sugar they contain, it’s crucial to be mindful of the drinks you’re sipping on, too.
As it turns out, there are many popular beverages that are loaded with sugar, potentially raising your risk of insulin resistance when consumed frequently. We spoke to health experts to highlight a few of the worst offenders. From common culprits like soda to lesser known threats like kombucha, find all of their warnings—and recommendations for healthier swaps—below.
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1. High-Calorie Coffee Drinks
High-calorie coffee drinks, such as sugary lattes and flavored concoctions, can unwittingly contribute to weight gain and a slow metabolism due to their excessive calories and added sugars. While coffee itself is a low-calorie beverage, the extras like syrups, whipped cream, and sugary flavorings can quickly turn a seemingly innocuous drink into a calorie-laden treat. When you consume too much sugar, your body needs to produce more insulin to manage the glucose in your bloodstream. Over time, this constant demand for insulin can cause your cells to become less responsive to it, leading to insulin resistance.
Shana Abraham, a NASM-certified personal trainer and Precision Nutrition-certified nutrition coach says that "coffee drinks with excessive sugars, syrups, and whipped cream contribute empty calories."
The solution? Stick to black coffee! "Choosing black coffee or adding a splash of unsweetened milk can keep your morning beverage low in calories and support weight loss," he says.
2. Store-Bought Smoothies
Many commercially available smoothies, especially those from cafes and stores, may contain high levels of sugars, syrups, or sweetened fruit juices, compromising their nutritional value. While smoothies can offer a quick and tasty way to consume fruits and vegetables, it's crucial to be mindful of their ingredients.
"Many commercial smoothies are packed with added sugars, and liquid calories may not be as satisfying as solid ones."
So instead of reaching for those store-bought options, it's a great idea to break out the blender and make some at home. "Preparing homemade smoothies with whole fruits and vegetables ensures a nutritious and low-calorie option," Abraham shares. Yum!
3. Fruit Juice
Krutika Nanavati, a registered dietitian, nutritionist says, "Fruit juices have surprisingly high amounts of fructose (fruit sugar) that will spike your insulin levels and absorb quickly into the bloodstream. Furthermore, store-bought brands also frequently contain added sugars and other ingredients that make them even less healthy than their natural counterparts."
Fruit juices have been cleverly branded to seem healthier than other commercial drinks. Don't be fooled, though; these drinks contain many hidden ingredients that cause issues in various ways if not taken in moderation.
It's smarter to stick to fresh fruits, or you can even make your own fruit juices at home to avoid the extra calories and ingredients store-bought juices contain.
4. Soda
It's no longer surprising to hear how harmful soda is for your health. Some ingredients in certain sodas are even reportedly linked to carcinogenic effects. It's definitely worth reconsidering your consumption of this drink, and Nanavati explains more on this. "Soda contains high amounts of added sugars and carbohydrates, which cause an immediate surge in blood glucose and can result in rapid weight gain if consumed too often. The average 12-ounce can of soda contains 40 grams of sugar, which is equal to 10 teaspoons!"
It's hard to picture eating 10 teaspoons of sugar—but that's the result soda can have on your weight and blood sugar levels. Sparkling water, flavored naturally with slices of fresh fruit or herbs, offers a refreshing and fizzy alternative without the added sugars.
5. Energy Drinks
Energy drinks can do more than give you a caffeine boost; they could also spike your blood sugar. Laden with high levels of added sugars, artificial sweeteners, and caffeine, these beverages can lead to soaring glucose levels and, ultimately, insulin resistance. Moreover, the excessive consumption of energy drinks can contribute to the accumulation of belly fat due to their calorie-dense nature and potential disruption of metabolic processes.
Energy beverages are a combination of sugar and caffeine, as Nanavati highlights, "These beverages contain not just high levels of sugar but also caffeine and other stimulants. Sugar content in energy drinks can lead to quick spikes in blood sugar and subsequent crashes, contributing to increased cravings, higher overall caloric intake, and accumulation of belly fat." Next time you need an energy boost, choose black coffee instead. It can even boost your metabolism!
6. Sugary Sports Drinks
You may think of sports drinks like Gatorade and Powerade as a healthy drink to sip on while you hit the gym for a killer workout or get your morning run in. However, nutritionist Trista Best warns that although these beverages are designed to replenish the carbohydrates you lost during exercise and provide electrolytes for hydration, "many sports drinks also contain added sugars, which can cause a rapid spike in blood sugar levels."
"The added sugars in sports drinks are typically in the form of high-fructose corn syrup, glucose, or sucrose," she explains. "When consumed, these sugars are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar levels." Yikes!
For this reason, it's always best to limit your consumption of sports drinks—especially if you're not working out or playing sports. Instead, go with sugar-free options whenever possible.
7. Some Types of Kombucha
There are many gut-healthy benefits to kombucha, a popular fermented tea. However, certified diabetes care and education specialist Sheri Berger warns that if you're consuming high amounts of kombucha with added sugar, you may be setting yourself up for blood sugar spikes. "Many people are not aware these beverages can contain a heavy amount of added sugar," she says.
As with any sweetened drink, you should be careful about the amount of sugary kombucha you sip on. Too much can be damaging to your health. "Frequently drinking sweetened beverages can negatively impact health with weight gain, increased triglycerides (a common fat in the blood that contributes to high cholesterol), and blood sugar spikes," Berger explains.
Luckily, that doesn't mean you have to give up kombucha altogether. After all, just look at the health benefits! According to Berger, the key is simply to keep an eye on the label. "When shopping for kombucha look for brands that do not have a lot of added sugar and pay attention to the serving size listed on the label," she says. "One bottle of kombucha is not necessarily one serving, and added sugar grams can add up if there is more than one serving in a bottle." Noted!
