The Top 5 Drinks That Spike Blood Sugar (and What to Sip Instead)

Let’s face it: sometimes a drink just hits different. Whether it’s an icy soda on a hot day, a frothy latte in the morning, or a margarita with chips and guac, our favorite beverages are often tied to comfort, energy, or celebration.

But if you’re living with prediabetes or watching your blood sugar, what’s in your glass matters more than you might think. Liquid calories and sugar can sneak up fast—and because drinks don’t fill you up like food does, they can cause a sharp blood sugar spike without providing much nutrition.

Today, we’re spilling the tea (pun fully intended) on the top 5 drinks most likely to spike your blood sugar, and offering some smart swaps to help you sip smarter—without feeling deprived.

1. Soda (Regular, Not Diet)

Let’s start with the obvious one. A 12-ounce can of soda contains about 39 grams of sugar—that’s nearly 10 teaspoons in one tiny can. And there’s no fiber, protein, or fat to slow down the sugar rush. It hits your bloodstream fast, which can cause a major spike in blood glucose.

Even more concerning? Liquid sugar doesn’t trigger the same fullness signals as solid food, which means it’s very easy to drink 200+ calories without realizing it—and still be hungry 10 minutes later.

Swap it for:

Sparkling water with a splash of lemon or lime
Infused water with fresh fruit and herbs (think cucumber-mint or strawberry-basil)
Zevia or OLIPOP (if you want something fizzy but with no added sugar)

2. Fancy Coffee Drinks

You know the ones—mochas, frappuccinos, caramel lattes with whipped cream. These are often marketed as coffee, but nutritionally, they’re much closer to milkshakes.

A medium caramel frappuccino from a popular chain contains around 55 grams of sugar. Even a seemingly innocent flavored latte can pack 30 grams or more.

The caffeine in these drinks can add another layer of complexity. For some people, caffeine temporarily raises blood sugar by increasing insulin resistance. That’s not a big deal for everyone, but if you’re prediabetic, it’s worth paying attention to how your body responds.

Swap it for:

Black coffee with a splash of milk or half-and-half
Cold brew with cinnamon and a few drops of stevia
A homemade latte with unsweetened almond milk and vanilla extract

Pro tip: If you must order something sweet, ask for half the syrup or go for a “skinny” version with less sugar.

3. Fruit Juice

Yes, even the ones labeled “100% juice” and “no added sugar.” While fruit juice does contain natural sugars from fruit, it’s still highly concentrated—and lacks the fiber that whole fruit provides to slow down digestion.

For example, an 8-ounce glass of orange juice has around 25–30 grams of sugar, roughly the same as a can of soda. And let’s be honest: most people pour more than 8 ounces into their glass.

Juice causes blood sugar to rise quickly, especially when consumed on an empty stomach. If you start your day with juice and a piece of toast, you’re setting yourself up for a spike (and crash) before 10 a.m.

Swap it for:

Water with a splash of juice (go 4:1 water to juice for flavor without the sugar bomb)
Blended smoothies made with whole fruit, greens, protein, and healthy fat (this slows the absorption)
Just eat the whole fruit instead—it’s more filling and gentler on blood sugar

4. Sweet Alcoholic Beverages

Margaritas, daiquiris, wine coolers, hard ciders, and sweet wines like Moscato or Riesling can pack more sugar than you’d expect. Many cocktails are made with mixers, juices, and syrups that send sugar content through the roof.

Alcohol also has a tricky effect on blood sugar—it can cause it to rise initially, then drop sharply a few hours later, especially if you’re drinking on an empty stomach. Combine that with added sugar, and it’s a recipe for a rollercoaster.

Swap it for:

Dry wine (like Pinot Noir or Sauvignon Blanc—these tend to have less sugar)
Spirits with soda water and citrus (vodka + soda + lime = blood sugar friendlier)
Light beer or low-sugar hard seltzers (check the label—some are under 2g of sugar per can)

And always eat when you drink. Pairing alcohol with a meal that includes protein and fat can help stabilize blood sugar.

5. Sweetened Teas and Energy Drinks

Sweet tea may be a Southern classic, but it’s one of the top offenders when it comes to sugar content. A large sweet tea from a fast-food chain can contain 40–50 grams of sugar, rivaling soda in its blood sugar impact.

Energy drinks are even worse: not only do they often contain high doses of caffeine, which may spike blood sugar and blood pressure, but many are loaded with added sugar (some with 60+ grams per can).

Swap it for:

Unsweetened iced tea (add lemon, mint, or a bit of stevia or monk fruit sweetener)
Green tea or matcha (with almond milk for a creamy treat)
Sparkling water with a splash of pomegranate juice for a little zip

If you're using energy drinks for a boost, try a brisk walk or a handful of almonds and water instead—you’d be surprised how well that combo works without the crash.

Bonus Tip: Timing Matters

Even when you’re drinking something with sugar, when you drink it matters. Having it alongside a balanced meal that includes protein, fat, and fiber can help blunt the spike. For example, sipping a small glass of wine with dinner is less likely to spike blood sugar than having it solo on an empty stomach.

Also, consider the order in which you consume your meal. Research shows that eating protein and vegetables before carbs and sugary drinks can help reduce glucose spikes.

So if you're sipping something sweet, have a few bites of your grilled chicken or salmon first—it can make a real difference.

The Bottom Line: Drinks That Spike Blood Sugar

Beverages are sneaky. They don’t seem like they’d pack much of a punch, but for people with prediabetes, they can have a huge impact on blood sugar. That doesn’t mean you have to give up everything you love. It just means making more intentional choices—saving the sweeter stuff for special occasions, drinking them alongside meals, and being aware of what your body needs.

So the next time you reach for a drink, ask yourself: Is this going to nourish me? Will it support my energy or send me into a sugar spiral?

And then—cheers to smarter sipping!

Did you know that a steam sauna can improve blood sugar?

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