- Dunkin’ Refreshers are high in added sugar and can cause a rapid rise in blood sugar.
- Ask for less sweetener or order a smaller size to reduce the sugar, or add a protein-rich snack.
- Opt for non-sweetened drinks more often, like water or unsweetened tea and coffee.
When scanning the Dunkin’ menu for a thirst-quenching pick-me-up, the Dunkin’ Refresher might stand out as a light, fruity option. Made with green tea and fruit concentrate, it may be especially appealing if you’re looking for something that isn’t coffee. But there’s something you need to keep in mind about these drinks: they contain a lot of sugar. A large Strawberry Dragonfruit Dunkin’ Refresher has 37 grams of sugar, which is higher than the recommended daily max intake of no more than 25g of added sugar for women and 36g for men. With such high sugar content, Dunkin’ Refreshers can have a bigger impact on your blood sugar than you might expect.
We spoke with registered dietitians to learn more about what might happen in your body when you sip a Dunkin’ Refresher, and why this seemingly healthy drink can cause your blood sugar to spike. Plus, we have some tips for ordering a more glucose-friendly drink next time you pop into Dunkin’. Here’s what’s happening when you’re sipping.
How Dunkin’ Refreshers Impact Your Blood Sugar
Your Blood Sugar May Spike
Dunkin’ Refreshers deliver a quick load of simple carbohydrates (aka simple sugars), without any fiber to slow digestion and absorption. It’s well established that simple carbohydrates are digested quickly, which can cause a rapid rise in blood sugar levels. This is because the body breaks them down into glucose, which is absorbed into the bloodstream and raises blood sugar levels.
“Drinks like this are absorbed fast, which can cause a sharp rise in blood glucose,” says Vandana Sheth, RDN, CDCES, FAND.
Typically, the larger the Dunkin’ Refresher, the more sugar it contains and the bigger the impact it will have on your blood sugar levels. Patricia Kolesa, M.S., RDN, explains, “consuming carbohydrates in excess can cause a rise in blood sugar levels because the body has a hard time managing a rapid influx of glucose.”
“Frequent spikes can make your energy levels fluctuate,” Sheth says. “Over time, they may contribute to insulin resistance or make blood sugar harder to manage for anyone with diabetes or prediabetes,” Sheth says.
You Could Consume Too Much Sugar Overall
If you’re not paying attention to the Nutrition Facts panel, it’s easy to underestimate the amount of sugar that’s in a drink. “These types of drinks can easily push someone over their daily added sugar goals,” Sheth says.
Kolesa points out that Dunkin’ Refreshers contain more simple carbohydrates compared to some of the other drink options on the Dunkin’ menu. For example, the large Berry Sangria Lemonade Refresher has 78 grams of carbohydrates and 74 grams of added sugars—in just one drink.
When your blood sugar levels are consistently high, this can increase the risk of multiple health conditions—including insulin resistance and heart disease—and can also worsen existing health issues, Kolesa says.
Nutrition Information
Here’s the nutrition in one large Strawberry Dragonfruit Dunkin’ Refresher
- Calories: 170
- Total Carbohydrates: 39g
- Dietary Fiber: 0 grams
- Total Sugar: 37g
- Added Sugar: 37g
- Protein: 1g
- Total Fat: 0g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0g
- Sodium: 20mg
- Caffeine: 132mg
How to Order a Smarter Sip at Dunkin’
- Plan ahead and order through the app: “Ordering your refresher through the app can not only be a timesaver, but you can customize your order to your nutritional needs and preferences.” Kolesa says.
- Ask for less sweetener or concentrate: Sheth suggests asking for the Refresher mix to be cut by half, so the drink has fewer sugars and a softer impact on blood glucose. The app can make this request easy. “The Dunkin’ Donuts app allows you to adjust drink sizes and opt for less concentrate, which can reduce the overall sugar content,” Kolesa says.
- Check out the Nutrition Facts label to compare items and make a more nutritious choice: Keep an eye out for calories, and the added sugar amount in each drink before ordering. “Hydrating with lower sugar beverage choices consistently can reduce concentrations of glucose in the blood, leading to lower blood sugar levels,” Kolesa says.
- Order a smaller drink: A small Mango Pineapple Dunkin’ Refresher contains 90 calories and 19 grams of sugar, which is far less than the 170 calories and 39 grams of sugar in the large version of the same drink.
- Pair your Dunkin’ Refresher with a protein-rich snack: This can help slow digestion and soften the blood sugar spike, Sheth says. Protein-rich snacks like nuts, mozzarella cheese sticks or hard-boiled eggs are healthy choices.
Other Healthy Drink Alternatives at Dunkin’
If you want to steer clear of high sugar menu items like the Refresher, some lower sugar options at Dunkin’ that dietitians recommend include:
- Unsweetened iced tea
- Hot tea with a splash of your favorite milk
- Unsweetened hot coffee with a splash of your favorite milk
- Unsweetened iced coffee with a splash of your favorite milk
- Cold brew with a splash of your favorite milk
Our Expert Take
It’s important to know what’s in your cup before ordering, so check the Nutrition Facts label. Dunkin’ Refreshers are high in sugar and can have a surprising impact on blood sugar levels. You don’t need to quit ordering them altogether, but to avoid potentially unhealthy blood sugar spikes, you may want to order a smaller drink or ask for less concentrate. You can also opt for a lower sugar drink option, like a cold brew, unsweetened iced tea or sparkling water.
