Managing blood sugar levels is crucial, especially for those dealing with diabetes or prediabetes. What you drink can significantly impact these levels. Fortunately, there are a variety of beverages that can support healthy blood sugar regulation. Here are six drinks that can help keep your blood sugar in check.

1. Water Is the Best Choice for Managing Blood Sugar

When it comes to controlling blood sugar, water is the safest and most effective choice. That’s because it has no calories, sugars, or carbs that might affect glucose levels. Experimental evidence indicates that drinking plenty of water helps keep blood sugar levels stable, especially if you’re working to reduce the risk of high blood sugar (hyperglycemia).

Staying hydrated particularly helps your kidneys remove excess sugar through urine, which can prevent glucose levels from becoming dangerously high. To get the best results, aim for at least eight 8-ounce glasses of water daily. Plus, adding a slice of lemon or lime can provide flavor without adding any calories.

2. Green Tea May Improve Insulin Sensitivity

Green tea is also beneficial for blood sugar regulation. Healthline states that green tea is rich in polyphenols, which are natural antioxidants that may improve insulin sensitivity. Better insulin sensitivity generally means the body can use blood sugar more effectively, helping to keep levels within a normal range.

A study published in Nutrition & Metabolism found that individuals who consumed green tea regularly had lower fasting blood sugar levels. To get the benefits, try drinking a cup of green tea (unsweetened, of course) two to three times daily. If you prefer your tea iced, avoid adding sugar or opt for a natural, zero-calorie sweetener.

3. Apple Cider Vinegar Mixed With Water May Reduce Blood Sugar Spikes

Apple cider vinegar (ACV) has been used for centuries for various health benefits, including blood sugar control. Several studies have pointed that consuming apple cider vinegar before meals may improve insulin sensitivity and reduce blood sugar spikes after eating, particularly in individuals with insulin resistance.

To use apple cider vinegar effectively, mix 1-2 tablespoons with a large glass of water. However, ACV is acidic, so it’s essential to dilute it to protect your teeth and digestive system. For a refreshing twist, you can add a dash of cinnamon, which may further support blood sugar management.

4. Herbal Teas Can Have Blood Sugar-Lowering Effects

Herbal teas, especially those made from ingredients like cinnamon, ginger, chamomile, and hibiscus, can be a soothing way to help control blood sugar levels. Cinnamon tea, in particular, has shown promising results in some studies. Research published in the Journal of Diabetes Science and Technology suggests that cinnamon may help lower fasting blood glucose levels by improving insulin sensitivity.

Similarly, ginger tea has been linked to lower blood sugar in several studies. One study found that ginger supplementation significantly reduced fasting blood sugar in people with type 2 diabetes.

To get the best benefits, steep the tea for at least 5-10 minutes to maximize the extraction of beneficial compounds. Just be sure to avoid adding sugar or use natural, zero-calorie sweeteners if you need a bit of extra flavor.

5. Low-Fat Milk May Help Stabilize Blood Sugar

Milk contains proteins and essential minerals like calcium and magnesium, which can play a role in stabilizing blood sugar. In particular, low-fat milk can provide necessary nutrients without the added saturated fat found in full-fat options. According to the American Diabetes Association (ADA), choosing low-fat or skim milk is ideal for managing blood sugar levels since it has a lower fat content, which can positively impact insulin sensitivity.

However, moderation is key since milk contains natural sugars (lactose). The ADA advises sticking to one cup per serving and ensuring it fits within your daily carbohydrate limit. If you’re lactose intolerant, opt for unsweetened almond or soy milk, which also provide calcium and vitamin D but with lower sugar content.

6. Vegetable Juice Made With Low-Glycemic Vegetables Is Beneficial

When you’re in the mood for a savory drink, vegetable juice made with low-glycemic vegetables like spinach, kale, cucumber, and celery is an excellent choice. These vegetables are low in carbs and packed with nutrients like magnesium, which studies suggest may help improve insulin sensitivity.

For the healthiest option, prepare your juice at home to control what goes into it. Store-bought vegetable juices often contain added sugars, salt, and preservatives, which can be counterproductive. Add a pinch of turmeric or ginger to your juice for an extra blood sugar-regulating boost. Keep in mind that juicing can remove fiber, which helps slow down sugar absorption, so consider blending the vegetables for a thicker drink that retains more fiber.

The Takeaway

Managing blood sugar doesn’t have to mean giving up enjoyable beverages. Incorporating these six drinks into your routine can provide a refreshing way to help keep your blood sugar levels in check. Just keep in mind to avoid sugary add-ins like syrups or table sugar, as they can quickly counteract the benefits. Alongside these drinks, a balanced diet, regular physical activity, and proper medication (as prescribed by your doctor) are crucial for overall blood sugar management.

If you have concerns about your blood sugar levels, make an appointment with your doctor to discuss the best diet and lifestyle changes for you.