The Best Energy Drinks for Diabetics


If you’ve ever looked at an energy drink label and thought, “Whoa, that’s a lot of sugar,” you’re not alone; and if you’re managing diabetes, reading labels and watching what you drink is a must. While energy drinks are everywhere and promise a quick pick-me-up, they’re not always the best option for people managing diabetes. 

But don’t worry—being careful doesn’t mean giving up flavor or focus. We want to share a few simple ways to help you choose the right energy drink, avoid hidden sugar traps, and discover better-for-you options that deliver a cleaner boost without the crash. 

Why Not All Energy Drinks Are Diabetic-Friendly

Energy drinks have become a go-to for busy students, working professionals, and early-morning gym goers. They’re quick, convenient, and everywhere. But the thing is, many of them are loaded with added sugar and artificial ingredients, contributing to a high carbohydrate intake. For someone with diabetes, that combo can cause a fast spike in blood sugar levels, followed by a crash (and sometimes a nap). 

Some popular drinks contain more than 30g of sugar in one can - yikes. This can contribute to insulin resistance, weight gain, and even heart problems if consumed regularly. According to the American Diabetes Association, avoiding sugar-sweetened beverages like regular soda, sugary coffee drinks, and most commercial energy drinks is one of the best things you can do to help manage blood sugar levels and reduce the risk of complications. 

The bottom line: Many typical energy drinks are among the worst drinks for diabetic patients, so knowing what to avoid is the first step in making better choices. 

What You Can Look for in a Healthy Drink

Choosing a diabetic-friendly drink doesn’t have to be complicated. You’re looking for options that support stable blood glucose levels and have a low impact on insulin sensitivity. That usually means checking for: 

  • No added sugar 
  • Low or zero sugar content 
  • Moderate caffeine 
  • Essential nutrients like vitamin C and vitamin D 
  • No artificial additives 

Drinks like water, unsweetened tea, or herbal tea are great daily staples. If you're craving a bit more flavor or energy, opt for products that use low-calorie sweeteners or natural fruit extracts rather than loads of artificial sweetener. 

And always talk to a healthcare provider about what’s right for your health needs. 


How Can I Drink More Water?

There are so many ways you can work more water into your daily routine. These are some of our favorite go-to tips for increasing your water intake.

Make it the first thing you do! Drink a full glass of water first thing in the morning to help you rehydrate from the fluids you lose while you sleep.

Have a water snack between meals. Drink a full glass of water between your meals to keep you hydrated and energized. This may also indirectly help with weight! We tend to mistake thirst for hunger. So next time you think you’re hungry, try drinking some water first!

Eat more fruit and vegetables. A well-balanced diet with plenty of produce will help with your hydration goals. Fruits and veggies have a high water content, and it absolutely counts toward your daily intake!

Make it more delicious! Add a flavor enhancer, like a True Lemon Hydration Helper. These are made with only simple, non-GMO ingredients. They’ll help brighten up the taste of your water, so you’ll love filling up your bottle again and again!

Better Choices for Blood Sugar Balance

Coconut Water (Unsweetened) 

Naturally hydrating and full of essential nutrients like potassium and magnesium, coconut water is a great low-sugar option. Just be sure to check the label—many brands sneak in added sugar. 

  • Low sugar content (consume in moderation!) 
  • Refreshing and mineral-rich 
  • Great post-workout drink 

Vegetable Juice (Think Tomato Juice) 

Low-sodium tomato juice and other vegetable juices are savory, low in carbs, and packed with nutritional value. They're a great option if you're looking for something satisfying without added sugar.  

  • Naturally low in sugar content 
  • May help support steady blood sugar levels 
  • A tasty break from sweet drinks 

Herbal Tea and Unsweetened Tea 

Tea is a simple way to enjoy a flavorful drink without throwing off your blood glucose levels. Whether you like it hot or iced, tea is naturally low in calories, contains zero added sugar, and can fit easily into a diabetes-friendly routine. 

  • Naturally calorie-free 
  • No sugar or carbs 
  • Pairs well with crystallized citrus like True Lemon or juice from whole fruit 

Low-Fat or Soy Milk for Sustained Energy 

Low-fat milk and unsweetened soy milk are great sources of calcium and vitamin D and offer a steady, protein-rich option to support lasting energy without the spike-and-crash you might get from sugary drinks.  

Because they digest more slowly, they help provide a more gradual release of fuel throughout your day. 

  • Naturally contains protein to support sustained energy 
  • Can help keep blood sugar levels more stable than sugar-sweetened beverages 
  • Perfect for pairing with breakfast or blending into an energy-friendly smoothie 

True Citrus Energy 

Meet your new go-to! True Citrus Energy delivers natural energy from green tea and caffeine, with no added sugar or artificial sweetener. It’s made with real citrus and contains energizing vitamin C, all with just 10 calories per stick. 

  • Helps avoid a sugar crash 
  • Mix with coconut or plain water 
  • Comes in delicious fruity flavors 
  • Travel-friendly and clean-label 

True Citrus Energy is a great pick for a natural lift without compromising blood glucose level stability. 

Drinks to Approach with Caution 

Some drinks that seem harmless—or even healthy—can have more sugar and additives than you’d expect. If you're managing diabetes, these are options worth limiting or avoiding when possible: 

  • Regular soda: High in added sugar and can lead to sudden spikes in blood sugar levels 
  • Diet soda: May contain artificial sweeteners; some studies suggest these may impact insulin resistance in certain individuals 
  • Sugary drinks and sports drinks: Juice blends, sweet teas, and performance drinks can contain 20–40g of sugar, even if labeled as "natural" 
  • Some high-caffeine energy drinks: Often packed with sugar and offer little nutritional value 

Even drinks with fruit on the label can be misleading, so it helps to check the sugar content and ingredients list—especially if you're looking to maintain stable blood glucose levels.