The 5 Best Antioxidant-Rich Drinks for Diabetes, Recommended by Certified Diabetes Educators

According to the Centers for Disease Control and Prevention, nearly 1 in 8 Americans have diabetes and another 4 out of 10 adults have prediabetes. Whether you’re a person with diabetes or prediabetes yourself or are eager to get information for a friend, we’re here to help with the facts.

One area of nutrition that often is overlooked when it comes to diabetes management is what to drink. While it may seem like the easy choice to opt for water, it’s not necessarily the only one. While research is minimal when it comes to antioxidant beverages and their impact on diabetes, we’re seeing more research on antioxidants and how these beneficial compounds can affect the health of someone with diabetes. We spoke with two registered dietitians who specialize in diabetes to get their take on the best antioxidant drinks to sip if you have diabetes. Here’s what they said.

Key Antioxidants for Diabetes 

Antioxidants are phytonutrients that have health-promoting properties thanks to what they do to free radicals. You can think of free radicals as “bad guys” that damage the body’s cells and cause oxidation, contributing to chronic disease. Antioxidants scavenge—or trap—free radicals and kick them out of your body, decreasing oxidative stress. “When oxidative stress is reduced, body-wide inflammation can be reduced, which can help lower future disease risk and improve insulin resistance," says Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet. “Lowering inflammation can also help to reduce cardiovascular disease risk, which people living with diabetes have a significantly greater risk of developing,” she says.

There are thousands of antioxidants in nature that have demonstrated a positive effect on human health. Be it the fresh fruits and vegetables you enjoy seasonally, or the beans you’re adding to your salad, there are endless opportunities to get these gems in your diet. “Polyphenols are natural compounds in plants that help protect them,” says Lorena Drago, M.S., RDN, CDCES, practicing as the Multi-Cultural Nutrition Education Expert. 

Polyphenols make up a large category of antioxidants. A few of the most common antioxidants discussed when it comes to diabetes management include carotenoids, flavonoids, phenolic acids, stilbenes and lignans. “Flavonoids, in particular, are associated with improved insulin sensitivity and reduced inflammation in people living with type 2 diabetes,” says Palinski-Wade. In addition to polyphenols, vitamin C, vitamin E, beta carotene, selenium and manganese are other micronutrients that have antioxidant properties that may aid in diabetes management. 

Now that we’ve covered how and why antioxidants are so important for health and diabetes management, let’s dive into some of the antioxidant-rich drinks to consider adding to your diet. 

5 Best Antioxidant Drinks for Diabetes 

1. Decaffeinated Green Tea

Good news for tea lovers! Decaffeinated green tea is a wonderful addition to your diabetes diet, according to both Palinski-Wade and Drago. Green tea contains polyphenols, potent antioxidants that have shown great promise in reducing oxidative stress. According to recent research, compounds in green tea called catechins and theanine exhibit antioxidant effects that help reduce inflammation, protect brain health and improve glucose tolerance and enhance insulin function. Palinski-Wade encourages clients to choose a decaffeinated option. “Limit caffeine intake, as caffeine can elevate blood sugar levels in some individuals,” she explains.

2. 100% Pomegranate Juice

This beautiful red fruit is a treasure trove of polyphenol activity that bodes well for health. In fact, 100% pomegranate juice is one of Palinski-Wade’s go-to recommendations to reap the benefits of these polyphenols, regardless if you have diabetes or not. “100% pomegranate juice may improve insulin sensitivity, making it easier to regulate blood sugar levels due to the high polyphenol content,” she says.

Research supports the inclusion of pomegranate juice as a powerhouse when it comes to diabetes management. Scientists note that the fruit contains a variety of polyphenols, including anthocyanins, flavonoids, and phenolic compounds, all of which play a role in reducing inflammation, improving glucose control and insulin response, and ultimately assisting with better diabetes management.

A 4-ounce serving of 100% pomegranate juice has around 15 grams of naturally occurring sugar. That’s a good portion to stick to in order to avoid spiking your blood sugar, says Palinski-Wade.

3. 100% Prune Juice 

Prunes are not only good for your digestion, they also contain inflammation-quelling antioxidants, like polyphenols. Plus, 100% prune juice is a natural source of dietary fiber. “The fiber content can support appetite regulation, gut health and blood sugar balance,” says Palinski-Wade. “In addition, some studies suggest that compounds found in prunes, such as phenolic acid and antioxidants, may help to improve insulin sensitivity,” she says.

 A 4-ounce serving of 100% prune juice provides roughly 2 grams of fiber, 20 grams of carbohydrates and 5 essential vitamins and minerals, including potassium. This may be why research shows that prunes may help lower blood pressure and protect against heart disease., That’s incredibly important, since people with diabetes have an increased risk of developing heart disease. However, since prune juice is high in carbohydrates, it's important to pair this with a source of protein and healthy fat when you include it in your diet.

4. Red Wine

Wine lovers, this one’s for you! Drago shares that a glass of wine (a 5-ounce pour) can fit in a diabetes-friendly diet. Wine is a concentrated source of resveratrol, a polyphenol found in grape skin, as well as peanuts and berries. Research suggests that resveratrol may have antioxidant and anti-inflammatory properties, and protect beta cells that produce and release insulin, among other perks. However, while other research indicates that moderate wine consumption could fit in a diet for diabetes and may also help lower blood pressure and cholesterol, drinking wine did not have glucose benefits.

5. Smoothies 

This is your one-stop shop to knock your antioxidant intake out of the park: Smoothies are one of Drago’s go-to’s because they are a great vehicle to pack in a variety of antioxidants in one sitting, from green leafy vegetables (spinach, kale) to seeds, oats and berries. The Mango & Spinach Smoothie is a great smoothie to start with.

Smoothies can be high in sugar, so it’s important to also get protein and fat into the mix to mitigate the rise in blood sugar. Consider adding a serving of frozen berries, a handful of greens for antioxidants and fiber, a scoop of protein powder or cup of nonfat Greek yogurt and a tablespoon of peanut butter to the blender.

Tips for Incorporating Antioxidant Drinks into a Diabetes-Friendly Diet

Enjoying an antioxidant drink when you have diabetes can be done while managing your blood sugar. That said, drinks shouldn’t be your main source of antioxidants. “I recommend polyphenols in whole foods more than I recommend beverages. The evidence showing that it may decrease fasting plasma glucose, insulin resistance and triglycerides is stronger,” says Drago.

Planning these drinks as part of a balanced diet is key. Palinski-Wade encourages her clients to pair antioxidant drinks that contain more sugar with a protein and fat source to help mitigate a rise in blood sugar. For instance, since 4 ounces of 100% pomegranate juice diluted with 4 ounces of water has approximately 15 grams of sugars, she suggests sipping this as part of a meal. For example, chicken salad with olive oil dressing will provide both protein and fat to aid in digestion and slow blood sugar response. Avocado Toast with Jammy Eggs, Cottage Cheese Toast, Crispy Salmon Rice Bowl and High-Protein Black Bean Breakfast Bowl are other great options to pair with a antioxidant-rich drink.

The Bottom Line

Including antioxidants as part of your regular eating plan is a good choice, whether you have been diagnosed with diabetes or not. While more research is needed on the direct effect antioxidant drinks have on diabetes management, nutrition experts agree you can include some antioxidant-packed drinks as part of a balanced diet, including decaffeinated green tea, 100% pomegranate juice, 100% prune juice, smoothies and even red wine (in moderation, of course!). Working with a certified diabetes educator to manage your individual needs and blood sugar response is the best way to find out which superfood sips may benefit your health the most.