Is Zero Sugar Really Safe? How to Choose Juices That Protect Your Blood Sugar

“Can I drink this juice?”

My daughter stares intensely at food labels at supermarkets and convenience stores.
She always ends up with drinks labeled 'zero' or tea.
How about you all?
Even if you feel like having a juice, just like you did when you were healthy...
Isn't juice something you're afraid to drink?
So, this time, I'd like to introduce which juices you can drink.
And how to drink them.

🍹 My daughter, happy to have found something good!

Since developing diabetes, my daughter has had nothing to drink.
I think all diabetes patients feel the same way.
Even if she says she wants juice, she worries about the sugar content, and even if she thinks she'll just have a little, she ends up drinking too much.
The result is a massive spike in blood sugar.

It breaks my heart to see her tearfully having no choice but to endure it.

What she found was Coca-Cola Zero.
“I can drink this!”
Looking at the label, it says:
《Per 100ml》
Energy 0kcal
Fat 0g
Salt equivalent 0.01g
Carbohydrates 0g
Sugars 0g
Protein 0g
It seems like drinking this wouldn't be a problem for blood sugar.

But is it really okay?
So, as usual, I asked an AI.

🧃 Can I drink this juice?

Mom: My daughter found Coca-Cola Zero. She says it doesn't raise blood sugar.
It's true it didn't go up when she drank it, but...

AI: Let me give you the conclusion.
“It doesn't raise blood sugar” is certainly true if you only look at “right now.” But that's not the whole story.

Mom: Not the whole story, you say...

AI: Well then, let's look at what you can drink!

🍅 1. Tomato Juice (Unsalted)

AI: This is excellent. The red pigment called lycopene improves insulin sensitivity.
And actually,there is research showing it's more effective to drink it at night!Mom: What, not in the morning!?

I've always been giving it to her before meals in the morning!
I've also been giving her vegetable juice.
AI: Vegetable juice is usually packed with sugar (lol).

If you're going to choose one, go for “unsalted, unsweetened tomato juice.”
Be careful, because tomato juice with salt is different.
Mom: It's fine, it only contains tomatoes (lol).

☕ 2. Black Coffee

AI: Coffee is also a good option for managing blood sugar.
Chlorogenic acid is a component that slows down the absorption of sugar.
However, there is a condition: it must be black coffee!

Mom: So you mean I can't add sugar or milk?

AI: That would be counterproductive (laughs).
If you want to add milk, unsweetened soy milk is recommended. It's gentler on blood sugar than cow's milk.

Mom: I prefer cow's milk.

AI: It's not for you, Mom; your daughter is the one drinking it.

Mom: Oh, that's right (laughs).

🍫3. Pure Cocoa (the unsweetened kind)

AI: Cocoa polyphenols prevent blood sugar spikes and support metabolism.
When you want to sweeten it, use Lakanto or erythritol.

Mom: Cocoa is good for blood sugar!?
I didn't know that... I have some, but I've only had one cup.
But my daughter likes hers with lots of sugar and milk.

AI: That's basically 'liquid chocolate' lol.
Try making it 'adult cocoa' next time.

Mom: She'll probably refuse and say it gives her a stomachache (laughs).

🌿4. Aojiru (Green Juice, like barley grass or kale)

Mom: Aojiru tastes bad, doesn't it?

AI: 'Aojiru tastes bad' is a thing of the past!
Modern green juices have improved flavors, and many products have a low GI even if they contain sweeteners.
Because of the dietary fiber and antioxidant components, sugar absorption is slowed down, so drinking it before a meal is great.

Mom: You mean those ones in commercials where they gulp it down and say 'Delicious!'?
Are those actually tasty?

AI: Nowadays, many of them really aren't 'bad tasting.' The trick is to choose one that's easy to drink so you can keep it up!

Mom: I don't think 'not bad' necessarily means 'delicious,' though.

AI: Try it for yourself first.

Mom: I suppose you're right (laughs).

🥛5. Unsweetened Soy Milk (+ Cinnamon)

AI: The isoflavones and soy protein in soy milk are really good for blood sugar control.
Furthermore, there is research suggesting that adding a little cinnamon improves insulin sensitivity.

Mom: Huh, my daughter would probably say it's too grassy and she hates it.
My dog likes soy milk, though.

AI: Do your dogs have diabetes?

Mom: No.

AI: ...If you're going to give it to your dogs, make sure to dilute it with water.

Mom: Oh! There was a time I used to make smoothies with bananas and soy milk; what about that?

AI: Up to about half a banana is fine. Just be careful not to add too much since it contains sugar.

Mom: It's a fruit, so who does it think it is, limiting me to half!

AI: It's 'Banana-sama'.

🍎6. Apple Cider Vinegar Drink

AI: The acetic acid in vinegar helps suppress blood sugar spikes. A little bit before a meal is effective.
If you flavor it with Lakanto or lemon, it's easy to drink.
Mom: Oh, I was really into apple cider vinegar for a while (laughs).

But my daughter says she doesn't want to drink it.
She says it's too sour and she hates it.
AI: In that case,

adding a little honey is also fine.Just be careful with your blood sugar!
Mom: Honey is something people with diabetes use quite a bit, right?

AI: It's perfect for changing the flavor.

But it does contain sugar, so if you're not careful, it can accidentally cause a huge spike.
Mom: That's scary!

🚫 "Indulgences" to be careful about

AI: Now for the main topic!
I'm going to get into that Coca-Cola Zero talk you mentioned earlier, Mom.

Mom: You didn't forget.
I thought you were skipping it because you suddenly changed the subject.

AI: There's an order to things.
First, here are the ones I want you to be careful about:

• Fruit juice → Blood sugar spikes instantly due to fructose. Be careful even if it's natural!

• Store-bought lattes/amazake → The sugar content is extremely high. Not suitable for blood sugar management.

• Soft drinks (including zero-sugar types) → Artificial sweeteners may disrupt insulin response.

Mom: Huh? Artificial sweeteners?
Then what about zero-sugar drinks!
My daughter drinks them happily.

AI: Drinking them won't raise your blood sugar "immediately."
But, they aren't necessarily "gentle on the body."

Mom: What do you mean?

AI: It's not that your blood sugar rises immediately.
It's almost the same as drinking water.
However, if you keep drinking them, long-term risks → there are reports of links to effects on gut health and metabolism, as well as risks of metabolic syndrome and diabetes.

Mom: What?! Effects on gut health and metabolism, I can accept metabolic syndrome, but diabetes risk... I already have diabetes.

AI: That's the pitfall.

Mom: So I shouldn't be too complacent...

AI: Exactly. Zero-sugar cola is best as
"a treat to enjoy once in a while."
Gulping it down every day is a no-go!

Mom: There are zero-sugar sports drinks and zero-sugar Calpis, does that mean they're the same?

AI: That's right. None of them will immediately reflect in your blood sugar, but just because of that, if you keep drinking them without worry, you'll damage your body.

Mom: I'm glad I asked...

AI: Ask me anytime.