There’s nothing like summer for beaches…
…swimming pools, fresh air, and heat.
Heat can cause dehydration…
…which is especially dangerous for people with diabetes.
“Dehydration can lead to higher levels of sugar in the blood,”…
…says Katherine Mitchell, RD, at The Ohio State…
…University Wexner Medical Center in Columbus.
A previous study found…
…that low water intake was associated with high blood sugar.
Dehydration can lead to diabetic ketoacidosis (DKA)…
…a medical emergency that requires prompt treatment if severe enough.
DKA is dangerous and if it becomes recurrent…
…it increases the risk of an early death…
…according to an article published in July 2016 in Diabetologia.
Clearly, hydrating is important.
“By drinking more water, there is less sugar taking up space in the blood volume, thus you lower the concentration of blood sugar”
Kristian Morey, RD, LDN, at The Center for Endocrinology at Mercy Medical Center in Baltimore.
This does not mean you need to drink gallons of water each day.
According to Mayo Clinic, about 20 percent of your fluid intake comes from food.
Make sure to reach for these best hydrating foods for diabetes…
…to maximize their hydration benefits and control diabetes.
Let’s jump right in!
Best Hydrating Foods for Diabetes
Celery and Cucumbers
When it comes to hydrating foods that won’t spike your blood sugar…
…nonstarchy vegetables are some of your best options.
Tracy says that nonstarchy vegetables are rich in water…
…as well as vitamins and minerals.
“They are also a good source of fiber…
…and are lower in calories and carbohydrates than other foods…
…which is great for controlling blood sugar levels.
Aim to have half your plate made up of nonstarchy vegetables.”
Mitchell says many people think fruits are the foods…
…with the most water, even though vegetables also have high water content.
Celery, for example, contains between 90 and 99 percent water…
…according to previous research.
96 percent of cucumbers are water…
…Mitchell says, making them an excellent source of hydration.
Cucumber slices have 16 calories per cup…
…according to the United States Department of Agriculture (USDA).
Pair these vegetables with proteins…
…such as hummus or reduced-fat string cheese.
You can also include them in salads that are high in protein.
She suggests trying salads with chickpeas…
…reduced-fat cheese, fish, or chicken as protein sources.
In addition to these foods, Mitchell insists, it’s important to eat protein…
…which always slows the amount of sugar that enters the bloodstream.
Bell Peppers
Mitchell notes that bell peppers are another great nonstarchy vegetable…
…with high water content, as well as being high in fiber and vitamin C.
“Fiber slows down how fast everything digests…
…and thus how fast sugar enters the bloodstream,” Mitchell explains.
In a study published in January 2018 in The Journal of Nutrition…
…women who consumed more than 25 grams (g) of fiber per day…
…and men who consumed more than 38 g per day…
…had a 20 to 30 percent reduced risk of developing type 2 diabetes.
According to the USDA, one medium green bell pepper has 24 calories…
…and 5.5 grams of carbs, as well as 2 grams of fiber.
Moreover, bell peppers are hydrating – according to MyFoodData.com…
…they contain 94 percent water.
According to the National Institutes of Health (NIH)…
…bananas also contain potassium…
…which is important for maintaining heart and kidney function…
…nerve transmission, and muscular function.
In addition to being an electrolyte…
…potassium plays an important role in the body’s hydration…
…according to the University of Michigan.
Red bell peppers, on the other hand, contain beta carotene…
…another powerful antioxidant, according to Tufts University.
In addition to being a form of vitamin A, beta carotene is vital for eye health.
Mitchell says that bell peppers pair well with proteins….
…such as reduced-fat cheese, nuts, and hummus.
For an added splash of color, fiber, and hydration, throw them into chopped salads.
Keep reading…
Leafy Greens
It is also reported that greens, such as lettuce, can be very hydrating.
Choose a darker, richer-green lettuce…
…which packs more nutrients and vitamins than lighter-colored lettuces.
What about one of those darker greens? Spinach.
According to the National Institutes of Health…
…1 cup provides 121 percent of your daily value of vitamin K.
Tracy explains that vitamin K is a nutrient…
…that helps your body form blood clots.
“Spinach is also a good source of potassium and is low in carbohydrates.”
Despite not being crunchy like iceberg lettuce…
…spinach is surprisingly hydrating, coming in…
…at around the same percentage of water as celery.
Kale and arugula are also good choices.
Kale contains calcium, potassium…
…and magnesium, along with vitamins A, C, and K…
…while arugula contains calcium, vitamin A, and vitamin C.
You can cook spinach to make it more filling…
…or prepare a leafy green salad with protein and extra veggies.
How else can you stay hydrated? To give your water a new…
…interesting taste, add mint or basil leaves…
…the trick also works with cucumber, lemon, lime, and frozen fruit, Mitchell says.
Tomatoes
Another great hydrating food is tomatoes.
One cup of cherry tomatoes contains…
…about 27 calories and 6 carbs, according to the USDA.
Cherry tomatoes are also a good source of vitamin C.
“One cup of cherry tomatoes is about 30 calories…
…and is high in potassium but low in carbohydrates,” Tracy explains.
Lycopene is also found in tomatoes.
“Lycopene not only provides the rich red color in tomatoes…
…but it acts as a powerful antioxidant to protect your cells,” she says.
To obtain the most nutrients from tomatoes…
…aim to eat cooked tomatoes at least twice a week…
…according to the Department of Urology…
…at the University of California in San Francisco.
About 95 percent of tomatoes are water, according to MyFoodData.com.
According to the USDA, one medium red tomato…
…contains only about 5 g of carbs and 1.5 g of fiber.
Tomatoes are also a good source of vitamin A…
…which supports the immune system…
…and promotes healthy skin, eyes, and cell growth…
…according to the National Institutes of Health.
A caprese salad made with tomatoes, mozzarella cheese…
…and basil would be refreshing, or you could put tomatoes…
…in a salad with beans and other veggies.
It is possible to get even more creative and opt…
…for a refreshing gazpacho – a cold, vegetable-based soup…
…that doesn’t contain much sugar…
…but is packed with antioxidants, says Mitchell.
“It’s very refreshing in the summer,” she says.
Try a gazpacho made from tomatoes, zucchini, and cucumbers.
For extra nutrition and flavor, add some bell peppers and onions.
Go on…
Apples
You don’t have to give up fruits if you have diabetes…
…and are looking for hydrating foods.
“Most fruits will have natural sugar in them…
…but with fruit it depends…
…on choosing those that have more fiber,” Mitchell says.
She explains that fiber helps slow down your body’s digestion of fruits…
…which in turn slows down their impact on your blood sugar.
Mitchell suggests that choosing fruits…
…that have skins is a good option…
…since the skins provide additional fiber.
She suggests combining apple slices…
…with peanut butter for a hydrating, protein-rich snack…
…pointing out that apples are a good source of fiber;
…one medium apple contains 4.5 grams.
You’re well on your way to meeting your fiber goal…
…which Mayo Clinic suggests setting at 21 to 25 g per day…
…for women and 30 to 38 g per day for men.
Any other ideas for eating an apple a day?
Try pairing it with a piece of reduced-fat string cheese…
…or a pear or peach instead.
Although you should still monitor your blood sugar levels…
…these fruits shouldn’t spike your blood sugar.
Another test? “If you have diabetes…
…and notice you’re constantly running…
…to the bathroom more than normal,
it’s important to check your blood sugar, as it may be too high,” Tracy says.
“When blood sugars are high, the kidneys are working harder…
…to flush out the excess sugar…
…which increases thirst and leads to more bathroom breaks.”
Berries
High-fiber, hydrating fruits with seeds are another great option.
Berries are rich in antioxidants, including anthocyanin, Mitchell says.
They’re also packed with vitamin C.
Add some high-protein nuts to blackberries…
…raspberries, strawberries, or blueberries as a nourishing snack.
Tracey agrees that berries are both high in nutrients and low in calories…
…eight medium strawberries (about 1 cup, sliced…)
… have only about 13 grams of carbohydrates…
…and 53 calories, according to the USDA.
Tracy says three-quarters of a cup of raspberries…
…and blackberries is about the same.
The USDA reports that blueberries have about 16 grams…
…of carbs per 34% cup serving, slightly higher than strawberries.
You can also eat other hydrating fruits with seeds…
…such as kiwis and watermelons…
…which are rich in fiber, water, and nutrients.
The USDA notes that one cup of watermelon…
…contains about 11 grams of carbohydrates…
…as well as almost a cup of water, whereas one kiwi contains about 10 grams.
You can pair these fruits with protein-rich snacks…
…to help slow their effect on blood sugar, Mitchell says.
Try plain nonfat or low-fat Greek yogurt with some berries, for example.
Perhaps you are wondering…
Ways to Hydrate with Type 2 Diabetes
If you keep these things in mind…
…do you still struggle to consume enough of the good stuff?
Have you ever heard your partner or children complain…
…that plain water is “icky” or just “no taste”?
Check out these sneaky ways to trick yourself…
…and your family into hydration heaven!
Keeping Hydration As A Priority
- Make that tap water more tempting by getting a new water filter for your home
- You’ll probably use a pretty or cool water bottle more if you like it
- Get tech-savvy reminders to chug water with Waterlogged or Daily Water Free
- Invest in a jumbo water bottle for your desk and mark it with time-oriented goals with a sharpie pen
- Invest in a water carbonation machine. The carbonated water tastes like pink lemonade when we add home-grown blood oranges. Yummy!
- On weekends, create a “hydration station” where you can add fixings like blueberries, basil leaves, and orange wedges to your water and create special mixes
Hydration Creation
Not a fan of just chugging straight water?
If you want to drink more water (and actually enjoy it), there are lots of ways to do so!
- Add some tangy lemon or lime juice
- Add some juicy berries, pineapple chunks, or cucumber slices
- You can also try growing your own mint in pots – it’s so easy and helps you de-stress!
- Make ice cubes out of 100% juice and mix them into your water – just remember to count the carbs
- Fill half of you glass with sparkling mineral water
- Make some tea–you can drink it hot or put it in the fridge overnight and add ice cubes the next day for iced tea
- Frozen 100% juice is diluted with water and fruit chunks
This program also offers a recipe for tea that will keep diabetics hydrated…
Deep Sleep Diabetes Remedy
The unique tea recipe that was developed…
…by the creators of the system is what makes this system unique.
It is known for offering a lot of assistance…
…when it comes to managing diabetes-related problems.
Scott Hanson creates the drink from herbs…
…and natural ingredients that he studied deeply.
In the course of his research…
…he discovered a strong connection between sleep and diabetes.
The effects of diabetes can be exacerbated…
…as well as strengthened by inadequate sleep patterns and insomnia.
Through the development of this tea…
…he made sure that his users would have a good night’s sleep.
This, in turn, helped them to deal with their diabetic problems.
Several users have cited a variety of benefits from the program.
The solution is tried and tested…
…so many people will be pleased and impressed.
Here are a few words from Stuart…
I have been diagnosed with type 2 diabetes about two years ago.
I have tried to manage it in various ways over the past two years.
These include physical activity, healthier eating, and weight loss.
I also consume hydrating foods for diabetes every day.
Even if these methods worked, I would still have high blood glucose…
…and I would not be cured of diabetes.
My diabetes was under control after using Deep Sleep Diabetes Remedy.
After a lack of sleep, my blood sugar levels were out of balance.
My new lifestyle has allowed me to eat whatever I want…
…and reverse my type 2 diabetes.
It might work for you too!
Sum Up!
Drinking water is only part of hydration.
There are many foods for diabetes that provide water…
…as well as nutrients that are vital for good health.
Diets rich in fruits and vegetables supply…
…the body with vitamins, minerals…
…and fiber, while increasing water consumption.
Conclusion
Consuming more water and hydrating foods…
…that won’t spike your blood sugar levels is one of the best things…
…you can do for your health.
Studies have shown that dehydration…
…can cause high blood sugar levels, which may worsen your condition.
These are some of the best foods for diabetics…
…to stay cool and keep their blood sugar under control.
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
