As the leaves turn and the air becomes crisp, many of us are excited to enjoy seasonal beverages – and apple cider is one of those beverages!
Enjoyed chilled or warm, as-is or with added spices, apple cider brings comforting feelings of fall.
For those living with diabetes, however, it’s important to understand the carbohydrate content of apple cider. So, can diabetics drink apple cider? Learn about the carbs in cider, how it affects blood sugar levels, and whether it can fit into your diabetic diet below.
Carbohydrates in Apple Cider
Apple cider is made from pressing fresh apples, resulting in a juice that contains natural sugars. The carbohydrate content can vary based on the type of apples used and the specific preparation method. On average, an 8-ounce serving of unsweetened apple cider contains about 25-30 grams of carbohydrates.
The carbs in apple cider come from natural sugars found in the apples. Apple cider does not contain any added sugars in its pure form, but the natural sugars still impact blood glucose levels. When considering apple cider, portion control is very important because natural sugars can cause spikes in blood sugar.
Impact of Apple Cider on Blood Sugar Levels
Managing blood sugar levels tops the priority list for diabetics. Foods and drinks with high carbohydrate content can lead to unwanted increases in blood glucose levels. Apple cider can cause a rise in blood sugar, especially when consumed in larger quantities.
The glycemic index (GI) of apple cider is relatively low compared to many sugary drinks, meaning it may not cause an immediate spike in blood sugar levels. Apple cider has a glycemic index of 40, which is considered low. Factors that determine GI include the type of carbohydrate, how it is prepared and the fiber, protein and fat content. Cider that is unfiltered or contains pulp can help moderate blood sugar responses due to the fiber.
This is why the tips below are worth considering for those looking to have some apple cider!
Tips for Drinking Apple Cider with a Diabetic Diet
Portion Control: If you do decide to drink apple cider, consider limiting your serving size to a smaller amount, such as 4-6 ounces. This minimizes the carb intake while still enjoying the flavor. To extend your treat, take smaller sips and take your time.
Choose Unsweetened Options: Always opt for unsweetened apple cider. Some commercial varieties of cider may contain added sugars. Check the nutritional information on the label for the most accurate amount of carbs, including serving size and ingredients.
Monitor Blood Sugar Levels: If you’re trying apple cider for the first time, monitor your blood sugar levels afterward to see how your body responds. This can help you determine whether apple cider is ok for you to drink.
Enjoy Cider with Protein or Healthy Fats: Drinking apple cider along with foods with protein or healthy fat can help slow the absorption of sugar into the bloodstream, which can reduce spikes in blood glucose.
Alternatives to Apple Cider: If you discover that apple cider impacts your blood sugar levels in a significant way, then consider alternatives. Apple cider alternatives include spiced herbal teas, sugar-free sparkling apple drinks or infusions that offer similar flavor without the high carbs.
Yes, apple cider can be enjoyed by those living with diabetes – but it should be approached with caution and awareness. Understanding the carbohydrate content of apple cider and how it affects blood sugar levels for each person is the key. By practicing portion control, choosing unsweetened varieties, and monitoring your body’s response, diabetics can responsibly include this beloved autumn drink into their diet.
As always, please consult with a healthcare provider or a registered dietitian to design a meal plan that works for your own personal needs.
