Many pregnant women wonder if it’s safe to consume sugar free drinks during pregnancy. The quick answer is yes, sugar free drinks are generally considered safe to drink in moderation during pregnancy.
Are artificial sweeteners in sugar free drinks safe during pregnancy?
Most sugar free drinks contain artificial sweeteners like aspartame, sucralose, or stevia rather than sugar. According to the Academy of Nutrition and Dietetics, these low-calorie sweeteners are considered safe for pregnant women when consumed in moderation. The FDA has approved the use of common artificial sweeteners like aspartame and sucralose in pregnancy.
That being said, artificial sweeteners are best consumed in moderation during pregnancy. Stick to the daily acceptable limit outlined on the packaging. Artificial sweeteners cross the placenta to the baby, so large amounts could potentially have unintended effects.
Are naturally sweetened drinks okay during pregnancy?
Drinks sweetened with natural no-calorie sweeteners like stevia or monk fruit are generally recognized as safe during pregnancy. Stevia and monk fruit extracts don’t raise blood sugar levels, providing a non-artificial sweetener option.
Some juices use naturally derived sweeteners too. Check the label for juices sweetened with stevia, erythritol or monk fruit if you want to avoid artificial sweeteners.
What about diet sodas during pregnancy?
Most diet sodas are sweetened with artificial sweeteners, usually aspartame or sucralose. The FDA confirms that small amounts of diet soda sweetened with approved artificial sweeteners are safe during pregnancy and do not need to be avoided.
That being said, diet sodas offer little nutritional value. Nutrition experts recommend focusing on healthier drinks like water, milk, or diluted fruit juice during pregnancy.
Can caffeine free soft drinks be consumed when pregnant?
Caffeine free soft drinks like Sprite, 7UP and ginger ale are generally considered safe during pregnancy as long as they are consumed in moderation. The main concern with these drinks is their lack of nutritional value and high sugar content.
To limit your sugar intake, choose sugar free varieties sweetened with artificial sweeteners or naturally derived sweeteners. Or dilute regular soda with a splash of juice or seltzer water to cut the sweetness.
What sugar free drinks should be limited or avoided?
Most sugar free beverages are safe if consumed occasionally during pregnancy. But there are a few types that should be limited or avoided entirely:
- Energy drinks with large amounts of caffeine
- Kombucha due to trace alcohol content
- Drinks sweetened with sugar alcohols like sorbitol, xylitol, maltitol or mannitol as they can cause gastrointestinal issues
- Herbal teas unless approved by your doctor, as some contain ingredients that could cause uterine contractions
Are there benefits to drinking sugar free beverages during pregnancy?
The main benefit of sugar free drinks is that they offer sweetness without extra calories or a sugar crash. For women monitoring their sugar and calorie intake during pregnancy, sugar free drinks can help satisfy cravings for something sweet.
Artificially sweetened drinks may be helpful for managing gestational diabetes, since they do not cause blood sugar spikes. Naturally sweetened drinks can provide sweetness without raising blood glucose levels as well.
That being said, sugar free beverages have minimal nutritional value. Focus on getting nutrients from healthier sources like fruits, vegetables, whole grains, protein foods, and dairy during pregnancy.
Are there any risks associated with consuming sugar free drinks while pregnant?
There are a few potential risks associated with consuming sugar free beverages during pregnancy:
- Artificial sweeteners: While deemed safe by regulatory agencies, some women prefer to avoid artificial sweeteners during pregnancy. Too much aspartame or sucralose may have unintended effects.
- Caffeine: Highly caffeinated drinks like energy drinks should be limited as large amounts of caffeine are linked to miscarriage and premature birth.
- Lack of nutrition: Sugar free drinks lack key vitamins and minerals important for fetal development. Focus on healthier drinks to get necessary nutrients.
- Weight gain: Some studies link diet soda consumption to excess weight gain, which can complicate pregnancy. Stick to water as your beverage of choice.
To stay safe, consume sugar free drinks in moderation as part of an overall healthy diet. Limit caffeinated beverages, aim for at most 2-3 servings of diet soda per day, and focus on getting nutrition from whole foods.
What about drinking sugar free energy drinks or pre-workout supplements?
Highly caffeinated sugar free energy drinks and pre-workout supplements are not recommended during pregnancy.
Energy drinks can contain up to 400mg of caffeine per can, well over the recommended 200mg daily limit for pregnant women. Excessive caffeine intake has been linked to risk of miscarriage and low birth weight babies.
Pre-workout supplements also tend to have very high caffeine levels in addition to other stimulants. Since these supplements are not regulated by the FDA, their safety for use in pregnancy is unknown.
To maintain energy levels during pregnancy, focus on getting adequate rest, nutrition and hydration. Speak to your doctor before taking any energy or pre-workout supplements.
What about sugar free drink mixes like Crystal Light?
Sugar free drink mixes like Crystal Light are considered safe to consume in moderation during pregnancy. Crystal Light contains artificial sweeteners like aspartame, acesulfame potassium or sucralose to provide sweetness without sugar.
The FDA regulates artificial sweeteners and has set acceptable daily intake levels for pregnant women. As long as you stick within these safe limits, sugar free drink mixes will not harm your pregnancy.
One caveat is that some doctors advise avoiding acesulfame potassium in pregnancy as more research is needed on its safety. Check drink mix labels and opt for those sweetened with aspartame or sucralose only to be extra cautious.
What sugar free drinks are recommended during pregnancy?
The healthiest sugar free drink options during pregnancy include:
- Water: Staying hydrated by sipping water throughout the day is vital for pregnancy health.
- Unsweetened tea: Limit caffeine to 200mg per day. Herbal teas can be enjoyed caffeine-free.
- Seltzer water: Try naturally flavored seltzers without added sweeteners.
- Diluted or lightly sweetened juice: Choose 100% fruit juices and dilute or limit added sugars.
- Milk: An excellent source of calcium, protein and other essential nutrients.
- Coconut water: Naturally hydrating with electrolytes like potassium and magnesium.
If opting for diet drinks, moderate your intake and count them within your daily allotment of artificial sweeteners. Avoid highly caffeinated energy drinks, kombucha, and sugar alcohol-sweetened beverages which may not be safe during pregnancy.
Ideal sugar free drinks during each trimester
The best sugar free drinks for each stage of pregnancy include:
First Trimester
- Water – Prevent dehydration and nausea
- Decaffeinated tea – Help ease morning sickness
- Fruit juice spritzers – Replenish fluids and energy
- Frozen fruit smoothies – Provide nutrition to combat fatigue
Second Trimester
- Water with lemon – Help relieve heartburn
- Milk – Important for baby’s bone development
- Coconut water – Natural electrolyte replacement
- Decaf iced tea – Help meet fluid needs as metabolism increases
Third Trimester
- Water – Prevent swelling and dehydration
- 100% fruit juice – Boost iron intake and prevent anemia
- Protein shakes – Help meet protein needs for mother and baby
- Sparkling water – Prevent constipation
How much sugar free drinks should you consume during pregnancy?
There are no strict limits for sugar free beverages during pregnancy, but moderation is key.
As a general guide:
- Aim for 8 to 12 cups of water and other unsweetened fluids per day
- Limit caffeinated drinks to 200mg caffeine or less per day
- Drink no more than 2 to 3 servings of diet soda per day
- Stick to 4 to 8 ounces of diluted fruit juice per day
- Aim for 2 to 3 servings of milk and dairy beverages per day
Pay attention to your body’s cues for thirst and hydration needs. If opting for drinks with artificial sweeteners, stay within the acceptable daily limits.
Tips for choosing safe sugar free drinks when pregnant
Keep the following tips in mind when selecting sugar free beverages during pregnancy:
- Read labels carefully and opt for non-nutritive sweeteners like stevia, monk fruit, aspartame or sucralose
- Avoid sugar alcohols like xylitol, sorbitol, maltitol as they can cause GI issues
- Watch out for safety seals from organizations like NSFA Healthspan Verified
- Be wary of highly caffeinated drinks like energy drinks and some coffees
- Dilute fruit juices and naturally sweetened sodas to limit excess sugar
- Select fortified, unsweetened plant milks to boost nutrition
- Stay hydrated by always keeping water on hand to sip throughout the day
Should you consume sugar free drinks while breastfeeding?
Sugar free drinks are considered safe for breastfeeding mothers when consumed in moderation. Since artificial sweeteners and caffeine pass into breastmilk, it is recommended to limit intake of diet sodas and other drinks with artificial sweeteners.
Aim for no more than 2-3 servings of artificially sweetened drinks per day. Be mindful of caffeine intake, limiting consumption to 200-300mg per day from all sources. Stay hydrated by drinking plenty of water, milk, or caffeine-free herbal tea.
If your baby seems fussy after you consume sugar free drinks, limit intake further or avoid them altogether. Focus on water, milk, juice, and unsweetened fortified beverages to support breast milk production and keep yourself hydrated.
Best and worst sugar free drinks for breastfeeding
The best sugar free drinks during breastfeeding include:
- Water
- Unsweetened tea and coffee (in moderation)
- Low sugar or diluted fruit juice
- Milk
- Coconut water
- Seltzer water
Sugar free drinks to consume only occasionally or avoid while breastfeeding:
- Diet sodas with aspartame
- Energy drinks
- Kombucha
- Drinks with sugar alcohols
- Highly caffeinated coffee and tea
Can babies consume sugar free drinks?
Sugar free drinks are not recommended for infants under 2 years of age. Babies have developing digestive and immune systems that are sensitive to artificial sweeteners.
The American Academy of Pediatrics advises against giving diet drinks and foods to babies. Their tiny bodies cannot properly metabolize sugar substitutes like aspartame.
Breast milk or formula will provide your baby with all the nutrition and hydration needed in the first year of life. After age 1, you can offer small amounts of water. Fruit juice should be avoided until at least age 2.
Once your child is 2 years or older, diluted fruit juice and milk are healthy drink choices. Avoid diet sodas and heavily sweetened beverages, which can promote an unhealthy preference for very sweet drinks.
Healthy sugar free drink recipes for pregnancy
Try these nutritious recipes for refreshing sugar free drinks during pregnancy:
Nausea Elixir
- 1 cup cold ginger ale or ginger tea
- 1 tablespoon lemon juice
- 3 tablespoons chopped mint leaves
- Ice cubes
Combine ingredients in a tall glass over ice. The ginger can help settle an upset stomach, while mint provides a calming scent.
Decaf Iced Tea
- 4 decaffeinated black tea bags
- 4 cups boiling water
- Juice of 1 lemon
- 1 cup cold water
Steep tea bags in boiling water for 5 minutes. Remove bags and stir in lemon juice and cold water. Serve over ice.
Fruit Infused Water
- 1 orange, thinly sliced
- 1 lemon, thinly sliced
- 1 cup raspberries
- 1 lime, thinly sliced
- Ice cubes
Place sliced fruits into a pitcher. Mash raspberries and add to pitcher. Fill with cold water and refrigerate for 2 hours. Add ice before serving.
Morning Protein Shake
- 1 cup low fat milk
- 1 small banana
- 2 tablespoons almond butter
- 1 cup ice
- 1 cup spinach
Blend all ingredients in a blender until smooth. Provides protein, potassium, fiber, vitamins A and C, iron and calcium.
Conclusion
Enjoying an occasional sugar free drink can be safe during pregnancy when consumed in moderation. Opt for water, milk, or diluted juice most of the time for optimal hydration and nutrition support. Limit artificial sweeteners to recommended daily intakes and avoid highly caffeinated beverages.
Pay attention to your body’s cues, baby’s reaction, and doctor’s guidance when incorporating sugar free drinks into a healthy pregnancy diet and lifestyle.
