Key Points

• Sparkling water tops the list at Costco as the best drink to help manage blood sugar.
• Sparkling water is free of added sugar, offers hydration and is fun to drink.
• Along with making smart drink choices, eating a balanced diet and staying active are key.

Staying hydrated is essential for overall health—and it can also support better blood sugar management. Costco has no shortage of drink options, but not all are created equal when it comes to keeping your blood sugar in check. While sweetened drinks like sodas, sweetened teas and energy drinks are fine occasionally, regularly consuming them is not advised due to their high sugar content. For a smarter sip, registered dietitians recommend opting for one of the many varieties of sparkling water on Costco’s shelves. “These drinks have no added sugar, carbohydrates or artificial sweeteners,” says Sara Prato, M.S., RDN, CSR. “Sparkling water is a fun, flavorful alternative to plain water that can make staying hydrated easier.” From San Pellegrino Sparkling Natural Mineral Water to Waterloo or LaCroix, you can take your pick when it comes to finding a sparkling water you love. 

Why Sparkling Water Is the #1 Drink

Helps Avoid Excess Sugar

If you find yourself turning to sugary drinks such as soda on a regular basis, sparkling water can be a good alternative. “With the carbonation, it [sparkling water] can help you kick a soda habit,” says Emily Kean, M.B.A., RD, LD, CDCES. There’s a reason to switch to unsweetened beverages, as regularly drinking sugar-sweetened sodas can spell trouble for your blood sugar. Research shows that high-sugar beverages will spike blood glucose and potentially lead to insulin resistance and diabetes. Sparkling water offers a carbonated alternative that won’t spike your blood sugar.

Contributes to Hydration

A common misconception about sparkling water is that it doesn’t offer hydration in the same way as plain water. However, that’s not the case. A small study found that drinking carbonated beverages after exercise relieves post-exercise hypotension, which is often a sign of dehydration. Still, relying on sparkling water as a primary source of hydration may not be the ideal choice for many due to the potential for digestive discomfort and bloating.

Aids in Weight Management

Avoiding liquid calories, like those found in sugar-sweetened beverages, is an effective strategy for weight management. Sugar-sweetened beverages deliver a high amount of sugar and calories without promoting satiety, the feeling of fullness that helps you stop eating. Because these drinks do not contribute to feelings of satiety, it’s easy to underestimate how many calories and grams of sugar you consume in a single sitting. Sparkling water, on the other hand, offers zero calories and comes in a variety of flavors, making it a refreshing, weight-management alternative.

Fun to Drink

Let’s be honest, you’re unlikely to regularly drink a beverage you don’t enjoy. Thankfully sparkling water is fun to drink! It’s offered in so many flavors, with each brand putting their own twist on the drink. Blackberry lemonade, raspberry nectarine and strawberry peach are just a few options you’ll find at Costco. Plus, sparkling water makes for a great base for healthier mocktails, says Kean. For unflavored varieties, Kean recommends adding a squeeze of lemon or lime for extra flavor.  

Strategies for Better Blood Sugar

Eat Balanced Meals

“Eat balanced meals and snacks by pairing carbohydrates with protein, healthy fats and fiber,” says Prato. This strategy can help to slow digestion, which means a slower rise in blood glucose while also helping to keep you full. “For example, try salmon with brown rice and broccoli, or a snack of apples and nuts,” says Prato.

Have a Schedule

“Staying consistent with meals and snacks is another key component to blood glucose regulation,” says Jennifer O’Donnell-Giles, M.S., RDN. Avoid skipping meals or prolonged periods of fasting. Having balanced snacks on hand can help you stay fueled while managing blood sugar levels.  

Eat Plenty of Fiber

Fruits, vegetables, whole grains, beans, nuts and seeds are all great sources of fiber. Some fiber sources are higher in carbohydrates than others but some, like nonstarchy vegetables, can add volume to meals without causing a significant spike in blood sugar. “High-fiber foods (i.e., fruits, vegetables, legumes and whole grains) at every meal and snack will help to slow the absorption of sugar into the bloodstream,” says Giles.

Avoid Added Sugar

Reading nutrition labels and ingredient lists is an essential practice when managing blood sugar, particularly when it comes to added sugar. “Hidden sugars can show up in snacks, sauces and drinks,” says Elizabeth Walker, M.S., RDN. “Look for options with minimal added sugar (ideally under 6 grams per serving) and be mindful of portion sizes.”

Get Moving

“A short walk or some light exercise after meals can help lower blood sugar naturally,” says Prato. Official recommendations for adults are to exercise at least two and a half hours per week, a number that only a quarter of the American population meets regularly., If you can’t get out for a walk because you’re at your desk for most of the day, Kean recommends trying squats. “Since squats use your major muscle groups—quads and glutes—they can help lower blood sugar,” says Kean.

Our Expert Take

If you’re looking for the best blood-sugar friendly beverages at Costco, sparkling water tops the list. It’s not only free of added sugar, it also offers hydration and is fun to drink. Plus, switching to zero-calorie beverages can help with weight management over the long term. Managing your blood sugar isn’t just about what you drink. It also requires prioritizing fiber-rich foods and balanced meals that incorporate a mix of carbohydrates, fat and protein. “Start small and be patient. Even little changes add up over time,” says Prato. Focusing on the foods on your plate, as well as prioritizing movement, will go a long way in managing your blood glucose levels.