1. Rethink Your Drink
Aim to decrease calorie and carbohydrate intake by knowing what you are consuming in your diet.
Simple Swaps
Chose this Not this
Gatorade contains 21-41g of carbohydrates per bottle, whereas powerade zero contains 0 sugars.
Avoid consuming excessive sugars in beverage choices
Diet soda is made with artificial sweeteners, which has a different effect on the body than regular sugar. Choose diet soda to control blood sugar.
Many popular beverages on the market contain an excessive amount of carbohydrates and sugars that cause hyperglycemia, increased fat storage, and facilitate weight gain.
The most efficient way to avoid weight gain, normalize blood sugars, and assist with weight loss is to minimize foods and beverages high in sugar.
H2O picture:
Make your smoothie “skinny” at Smoothie King. This eliminates turbinado and uses splenda to reduce carbohydrate by 23g and 100 calories!
Developed by Alana Misiura
McNeese State University Dietetic Intern
Diabetes Education
September 2016

2. Low Carbohydrate Smoothies
Bananaberry Smoothie – ½ banana, peeled – ¾ cup strawberries – ¾ cup almond milk – 6 ounces light yogurt 22g carbohydrates
Pumpkin Spice Smoothie – ¼ cup frozen pumpkin puree – 1 cup unsweetened almond milk – 1½ teaspoons pumpkin pie spice – ½ scoop whey protein – 1 teaspoon vanilla1 tablespoon chia seeds – sweetener (optional) 13g carbohydrates
Vanilla Almond Smoothie – ½ Avocado – 1 tbsp almond butter – ¾ cup unsweetened vanilla almond milk – dash of cinnamon – splash of vanilla extract or sugar free vanilla syrup – ¾ cup of ice – no carb liquid sweetener to taste <5g carbohydrates
Coffee Smoothie – 1 frozen banana – ½ cup chilled black coffee – 1 scoop whey protein – no carb liquid sweetener to taste 15g carbohydrates
If you drink one regular 12-oz soda everyday for one year, you will have consumed over 31 pounds of sugar. Consumption of one 20-oz cola everyday would result in over 52 pounds of sugar.
This will cause weight gain and chronic health issues due to excessive calories and sugar being stored as fat in the body.
Stick To Water
More than 35% of added sugars in the United States come from soft drinks. Make beverages like soda, sweetened teas, fruit drinks, sports drinks, ‘energy’ drinks, or your favorite coffee drink a special treat instead of a daily need. They have little if any nutrition value, and they add a significant amount of calories to your diet.
Tips to decrease sugar content in caffeinated beverages: Say NO to whipped cream; this can add calories - Ask for sugar free syrup - Order your drink “light” or “skinny” so that it is made with nonfat milk, sugar free syrup, and no whipped cream Order a smaller size - Try skipping the sugar or use no calorie sweeteners such as Truvia and Stevia. - Look up nutrition facts before placing your order Ask for less pumps of syrup.
Water is the most important beverage to keep your body hydrated all day long. 8 ounce glasses of water should be consumed eight times per day. If physical activity is taking place, and the body is producing sweat, more water is required to replace lost fluids. If water does not appeal to you try squeezing fresh lemon, infusing with fruit, or adding no carbohydrate water enhancers.
It is also important to know that sugary beverages can cause the body to dehydrate, therefore affecting your blood sugars long term as well as short term. Furthermore, artificially sweetened drinks add too the body’s toxic burden. These sugars create an acidic environment in the body and impede enzymatic function, thus putting pressure on the kidneys to work harder and rid the body of excess acid.