7 Low Carb Mocktails You Can Enjoy with Diabetes

Are you missing that refreshing sip and sweet taste of your favorite mocktail since following a diabetes meal plan? Don’t worry, I have you covered! These low carb mocktail recipes are both delicious and diabetes-friendly. 

It is important to limit the amount of added sugars in your favorite drinks, especially when you are living with diabetes, but it doesn’t mean you have to stick to boring and bland beverages all summer long. 

Mocktails can be just as fun, flavorful, and satisfying as cocktails, without the negative health consequences. In this post, I am going to show you how to create lower sugar summer mocktails without sacrificing any flavor (or your blood sugars). 

Are mocktails good for diabetics?

Many types of mocktails are high in sugar, but you can easily create a lower sugar version of your favorite drink without sacrificing any flavor or spiking your blood sugar. Low carb mocktails are the perfect solution for people with diabetes since they use natural flavor enhancers, low calorie mixers, and sugar substitutes like stevia or monk fruit.

How to make low carb non alcoholic drinks

When it comes to making a low carb mocktail there are a few simple ingredients commonly used to add flavor and keep your blood sugar in check.

• Diabetes-friendly mixers: Seltzer, sparkling water, and club soda provide a bubbly base without any carbs or calories. Lower sugar or sugar-free sodas or juices can also reduce the overall sugar content of your beverages that often have a high sugar content. No matter what beverage you prefer, there is likely a lower sugar mixer that can cut back the sugar without cutting back on the flavor. 
• Fresh herbs: Mint, basil, thyme, or rosemary are a great way to add more flavor and antioxidants to your beverage without any added sugars. Simply muddle the herbs at the bottom of your glass or let them sit to infuse flavor. 
• Blood sugar friendly sweeteners: Stevia, monk fruit, and erythritol offer sweetness without spiking blood sugar levels. They can also be used to make sugar free syrups.
• Low carb fruits: Fresh or frozen fruit will give you the benefit of sweetness along with added fiber to support your blood sugars.  Try adding low carb fruits like raspberries, blueberries, strawberries, or cucumber for a refreshing twist! 
• Citrus: A squeeze of lemon, lime or orange juice adds a tangy flavor and vitamin C with minimal carbs. 
• Flavor extracts: Vanilla, almond, or coconut extracts give a depth of flavor with little to no calories or sugar. 

Best low carb mocktails

Dive into our roundup of the best low carb mocktails and enjoy a delicious low carb drink this summer. These tasty non-alcoholic drinks are so good, you won’t even miss the added sugar. 

Healthy Strawberry Mocktail Spritzer | Haute & Healthy Living

This gorgeous strawberry mocktail spritzer is a simple and delicious non-alcoholic beverage packed with nutrients and lower in sugar than your typical summer drink. Filled with fresh strawberry puree, lime and basil, it’s the ultimate summer mocktail that tastes like a strawberry limeade with fizz. 

It is sweetened with a touch of honey, but stevia (or any desired sweetener) can also be used if you wish to reduce the amount of added sugar.

Calories: 52 Carbs: 12g Protein: 1g Fat: 1g Fiber: 1g Sugar: 12g

Blueberry lavender iced tea mocktail is a refreshing, light drink that provides a burst of flavor without added sugar. It’s the perfect thirst-quencher on a hot summer day. Made with tea, a sugar-free flavored sparkling water, and fresh lemon and lime so there is no syrup or added sugar. One drink has just six calories, which are just from the added blueberries!

Calories: 6 Carbs: 2g Protein: 0g Fat: 0g Fiber: 0g Sugar: 1g

Lemonberry Barbie Spritz Mocktail | Mayazbites

This Lemonberry Barbie Spritz Mocktail will be your go-to on a hot summer day. Made with four simple ingredients and no added sugar, the fresh blueberries add a burst of flavor and antioxidants, while the mint adds a refreshing and cooling element. And since each can of Trader Joe’s Blueberry Lemonade Sparkling water contains zero calories and zero grams of sugar, you can rest assured this mocktail won’t spike your blood sugar.

Pineapple Cortisol Mocktail | Alyssa Pacheco, RD

While pineapple is a sweet fruit, it’s high in fiber making it a good choice for people with diabetes to enjoy. This low carb mocktail blends whole pineapple chunks with coconut water and lime for a refreshing fiber-filled drink. Using monk fruit sweetener, this mocktail tastes like a tropical margarita without the added sugar.

Keep in mind, to make this a low carb mocktail, the nutrition information listed below is for half the recipe.

Calories: 48 Carbs: 15g Protein: 1g Fat: 0g Fiber: 2.5g Sugar: 7g

Stevia Simple Syrup | ABC Nutrition Solutions

This two ingredient syrup takes less than 5 minutes to make and tastes delicious. Made with granulated stevia and water, it’s the perfect calorie-free, sugar-free way to sweeten up your mocktails and cocktails using natural sweeteners. Since this simple syrup contains no carbs or sugars, it will have a minimal impact on blood sugar levels, making it an ideal choice for those focusing on glycemic control.

Add any leftovers to a diabetic smoothie recipe that needs to be a little bit sweeter or your morning cup of coffee.

Cucumber Mint Mocktail | Through the Fibro Fog

This cucumber mint mocktail takes a summer staple vegetable, and combines it with floral elderflower cordial and fragrant mint for a fresh non-alcoholic drink that feels like such a treat. Super easy to make, and so delicious! One serving is 64 calories and only 8 grams of carbohydrates, making it a great nutrient-rich mocktail to have alongside a low-carb meal. 

Calories: 64 Carbs: 8g Protein: 1g Fat: 0g Fiber: 1g Sugar: 7g

Sour Green Apple & Lime Soda | Beet of the Wild

Apple, lime, and a dash of spirulina pair for a refreshing low sugar mocktail that’s perfect for any occasion! Apples are high in antioxidants and fiber that could help lower blood sugar in people with type two diabetes. This recipe has only 3 grams of net carbs and is full of apple flavor for a healthy sweet and sour drink.

Calories: 15 Carbs: 4g Protein: 1g Fat: 1g Fiber: 1g Sugar: 3g

The bottom line:

Mocktails aren’t off-limits for people with diabetes! By incorporating fresh fruits, herbs, diabetes-friendly mixers, and natural sweeteners, you can create tantalizing mocktails that are not only tasty but also blood sugar friendly.