8 Low-Sugar Drinks to Take You from Breakfast to Dinner

When we try to reduce added sugar, we often think about cutting back on cookies, cakes, and candy. It’s easy to forget about the high amounts of sugar found in some of our favorite beverages. But don’t fret – there are plenty of sugar free options to take you from morning to night while enjoying your favorite drinks.

Your Morning Drink

Many of us need a morning pick-me-up. The problem is, many of these morning drinks are packed with more sugar and calories than a candy bar! Two popular coffee chains, Starbucks and Dunkin Donuts, offer a plethora of these sugar-packed libations, but they also have low- sugar alternatives. So if you’re curious about low sugar Starbucks drinks or low sugar Dunkin drinks (iced or hot), we’ve got some helpful tips to get your jolt without loading up on sugar.

Coffee with cream and sweetener

It’s common to add cream and sugar to coffee to reduce bitterness, but each sugar packet adds 5 grams of sugar. These add up quickly.

What to choose instead: Opt for low-sugar alternatives like the natural sweetener stevia, or artificial options like saccharin, aspartame, and sucralose, which are usually available in coffee shops. Erythritol and allulose, found in small packets, are also great low-carb options to keep in your bag or car.

Tea Latte 

Similar to coffee with cream and sugar, a lot of folks order a tea latte for their morning beverage. A great example of this is a chai tea latte. Tea lattes are also typically sweetened with sugar. 

‍What to choose instead: use the same alternatives as coffee.

Fruit juice

Fruit juice, even without added sugar, is high in natural sugars. Extracting juice removes pectins and fiber found in the fruit's skin, which help slow digestion. Without these, blood sugar can spike quickly.‍

What to choose instead: Stick with whole fruit if you want something fruity with breakfast.

Energy Drinks

Energy drinks can pack quite the caffeine punch, and for those who don’t care much for coffee, they can give you the boost you need to crush the day. However, most of these energy drinks have as much sugar as a can of regular soda.

If you need energy drinks to kickstart your day, opt for sugar-free versions. They are readily available anywhere you find energy drinks – just check the labels carefully.

Lunch Pick Me Up

Sugary Soda

A sugary soda often accompanies lunch, and a 12-oz can contains 45 grams of sugar. At most restaurants, you'll get at least a 24-oz glass, doubling your intake to 90 grams—equivalent to three candy bars—significantly increasing your sugar consumption.

What to choose instead: Opt for sugar-free sodas (“diet” or “zero”) or sparkling water if you like those bubbles.

Lemonade

An 8-oz lemonade contains 30 grams of sugar, the same as a 12-oz soda, so you're not saving sugar or calories by choosing lemonade. 

What to choose instead: Bring sugar-free lemonade for lunch, available at most grocery stores. You can also make your own with fresh lemons, water, and sugar-free syrup for a healthier option.

Sweet Tea

Similar to lemonade, an 8-oz glass of sweet tea contains about 30 grams of sugar.

What to choose instead: Unsweetened iced tea is the easiest choice. For sweetness on the go, add sugar-free packets like stevia or sucralose. You can also make your own iced tea and add sugar-free syrup at home.

Drinks at Dinner

Beer

There’s nothing like cracking open a beer after a long day. That said, most of these malty brews contain 15-20 grams of carbs. While beer is typically not high in sugar, those carbs can add up. 

What to choose instead: Having a beer or two likely won't derail your progress, especially if balanced with low-carb foods. Light beer, containing 3-5 grams of carbs per 12 oz. container, is a great option. Refreshing choices include Miller Lite, Michelob Ultra, and Corona Light.

Wine 

Many wines are high in sugar, like Moscato, Gewürztraminer, and Port. Some classic red and white wines are also high in sugar. 

‍What to choose instead: Wines range from dry to sweet, with higher alcohol by volume generally meaning lower sugar. Options like Sauvignon Blanc, Chenin Blanc, Merlot, and Cabernet are lower in sugar. Ask for the driest wine to enjoy a crisp glass while curbing the sweet stuff.

Cocktails

Cocktail mixers are very high in sugar (cranberry juice, orange juice, simple syrup, and high sugar liqueurs). This makes choosing a low sugar cocktail challenging. Some liqueurs are also used as mixers because they are lower proof, so they tend to have a lot of sugar.

What to choose instead: The alcohol spirits themselves (rum, vodka, tequila, whiskey) don’t typically contain sugar, so your best bet is to choose a sugar-free mixer. Go for soda water with a squeeze of lemon or lime (vodka soda) or a diet soda mixer (e.g. rum and diet). 

The Takeaway

Avoiding sugar while enjoying beverages that take you from morning to night is absolutely possible. From coffee and tea to wine and cocktails, you can savor these flavorful drinks without all the sugar. If you are diagnosed with type 2 diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.”