You don’t have to give up fruit juice; this simple swap can help support better blood sugar balance while still letting you enjoy it.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- When you have diabetes, maintaining healthy blood sugar is key.
- Drinking juice combined with seltzer helps decrease the carbs in your glass.
- It also aids in having smaller portions and helping you stay hydrated.
Diabetes prevalence continues to rise in the United States, with recent estimates showing that about 12% of Americans have been diagnosed with the condition. Prediabetes is also increasingly common, affecting an estimated 115 million adults.
As a result, blood sugar advice is everywhere. And while it’s important to be mindful of what you eat and drink, supporting healthy blood sugar doesn’t mean giving up the foods and beverages you enjoy. Take fruit juice, for example. Research suggests that when enjoyed in moderation, 100% fruit juice can fit into a healthy, balanced eating pattern.
One simple trick I often use myself and recommend to clients is mixing fruit juice with sparkling water or seltzer. By swapping half the juice for bubbly water, you still get the fruity flavor you love, but with less sugar per serving and a more balanced sip overall. It also works with just a splash of juice and mostly seltzer. Here’s why this easy hack has become one of my favorite blood-sugar-friendly swaps.
Why Seltzer Is the Ingredient I Always Add to Fruit Juice
Reduces Total Sugar (& Carb) Intake
It’s important to be mindful of calories, and where those calories are coming from, when you’re trying to manage blood sugars. This reason alone is why I always make sure whatever sugar-containing beverage I’m enjoying is diluted with sparkling water. And, I’m not alone.
“Juice is concentrated; it can take about five oranges to make a large glass of fresh orange juice, making it naturally more calorie-dense,” shares Sylvia Klinger, D.B.A., M.S., RDN, CPT. “By diluting juice with sparkling water, you reduce the calorie load while still adding a fun, refreshing fizz.”
And she’s not wrong. An 8-ounce serving of orange juice contains roughly 110 calories and about 26 grams of carbohydrates, including around 20 grams from naturally occurring sugars. Though 100% juice can still be part of a healthy diet, portion size is important, with closer to a 5-ounce (or 150-milliliter) serving as the more appropriate size.
Erin Palinski-Wade, RD, CDCESechoes this approach, noting, “Mixing sparkling water into juice can be a smart way to make it more diabetes-friendly because it dilutes the carbohydrate and sugar content per serving, which may help reduce the risk of a post-meal blood sugar spike.”
It Helps with Portions (Without Feeling Restrictive)
We eat (and drink) with our eyes, and when you’re looking at a small ½-cup portion while others are enjoying 8– to 12-ounce glasses of soda, it can easily feel restrictive. Believe me, I’ve felt that way too. While portion size still matters, there are simple ways to make a smaller amount feel more satisfying without giving up what you enjoy.
Mixing juice with seltzer or sparkling water is one of those easy strategies. As Palinski-Wade explains, “You could enjoy a 12-ounce glass made with just 4 ounces of 100% juice, allowing you to drink a larger, more satisfying beverage without increasing carbs or calories. Plus, it’s a soda-like beverage without the added sugar.”
Supports Hydration
Staying hydrated is a cornerstone of overall health and, according to Klinger, one of the most overlooked aspects of diabetes management. “A well-hydrated body helps your kidneys flush excess glucose out of your system through urine. Basically, the less water (fluids) in your body, the higher the glucose (sugar) concentration in your blood.”
Adding seltzer to fruit juice is a simple way to boost overall fluid intake, which can naturally support better hydration and blood sugar management. Palinski-Wade agrees, noting, “When you are well hydrated, this can help to stabilize blood sugar concentrations, helping blood sugar levels to stay within a normal range, whereas even slight dehydration can trigger an elevation in blood sugar.”
Don’t rely solely on how often you’re using the bathroom to gauge hydration. In the context of diabetes, elevated blood sugar can lead to increased urination, which may contribute to dehydration. It’s important to stay mindful of blood sugar levels (and monitor them as directed by your health care provider) while also supporting hydration through fluids like water and seltzer as part of your daily intake.
Other Diabetes-Friendly Tips to Enjoy Juice
The seltzer water hack is an easy one, but it’s not the only strategy you can try while sipping on juice. Consider these as well to manage your blood sugars most effectively.
- Drink it alongside a balanced meal. There’s a reason nutrition experts encourage you to enjoy foods with sugar alongside foods rich in fiber, protein and healthy fats. That trifecta of nutrients helps lessen the overall impact natural sugars in the fruit juice have on your blood sugar. Picture it like the buddy system but for your blood sugars.
- Select a 100% fruit juice. Choosing 100% fruit juice is a simple way to help limit added sugars while still enjoying nutrients like antioxidants. Prune juice provides antioxidants and a bit of fiber, while tart cherry juice offers polyphenols that may support sleep and exercise recovery. Depending on your goals, there’s a 100% juice that can fit into a balanced pattern in small amounts.
- Choose a smaller cup. We all have those oversize cups we reach for on a hot day or for a refreshing drink, but they’re not ideal for serving fruit juice. Instead, stick with an 8-ounce glass and fill it halfway with seltzer and a few ice cubes. Then top it off with about 3 to 4 ounces of juice. This simple approach helps keep calories, carbs, and total sugars in check while still giving you a refreshing, satisfying drink.
Our Expert Take
I’m not alone in thinking seltzer water is one of the simplest ways to make fruit juice more diabetes-friendly. This easy swap can help reduce the carbohydrate and sugar content per serving, while also increasing satisfaction and supporting hydration (both important factors in diabetes management). The key is choosing a 100% fruit juice you enjoy and having it in moderation as part of a balanced meal or snack. Eating for smarter better blood sugar isn’t about restriction, but about learning how to thoughtfully include the foods and drinks you love.
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