It’s not just what you eat that influences your blood sugar — what you drink matters too!
When looking to lower your blood sugar, it's a no-brainer to avoid sugary drinks like soda, blended juices, lemonades, and sweetened teas. However, certain drinks can go further by positively influencing your metabolism. Here are six smart drinks to stabilize your blood sugar.
1. Water
It is difficult to find a better option than water, since it is calorie-free. But it also offers an important advantage for blood sugar management: hydration. A 2021 systematic review published in Diabetes & Metabolic Syndrome found that drinking water is associated with a 6% reduced risk of type 2 diabetes.increases blood volume, which triggers the release of an amino acid that influences blood sugar regulation.
The effect is even more beneficial when people replace sugary drinks with water, as this reduces sugar and calorie consumption, helping to maintain a healthy weight, which helps to better control blood sugar levels . Not a fan of plain water? Try water infused with strawberries, basil and lime.
2. Coffee
Whether you prefer your coffee with or without caffeine, studies show that regularly consuming coffee is associated with a reduced risk of type 2 diabetes, according to 2019 research published in the journal Nutrients. For what ? Plant compounds, called phytochemicals, found in coffee may support the health of liver and pancreatic cells, protecting against the development of fatty liver and preserving insulin function.
A point to remember: what youAdd it to your coffee account. You'll lose the potential blood sugar benefits if your coffee is a sugar bomb, as is often the case in flavored lattes and iced coffees. If you don't like your coffee black, try adding a pinch of cinnamon directly to the ground coffee.
3. Black tea
Not a coffee lover? Opt for tea. Tea is also associated with a reduced risk of diabetes and diabetes-related complications, according to a 2019 review published in the journal Antioxidants. Compounds in tea help improve insulin resistance, reduce oxidative stress and inflammation.
Most research focuses on black tea and oolong tea (as well as green tea, which we'll cover later), so choose these varieties if you want to lower your blood sugar. And just like with coffee, limit the addition of sugar. If black tea seems too bitter to you, opt for blendsTea like chai (no added sugar) or try a sugar-free raspberry iced tea, great for stabilizing blood sugar.
4. Green tea
If you prefer the taste or lower caffeine content of green tea, then it's time to make yourself a cup. Consuming green tea showed a slight reduction in fasting blood sugar, according to a 2020 meta-analysis published in Nutrition & Metabolism. Catechins in green tea may block some of the absorption of carbohydrates during digestion, improve glucose metabolism, and reduce oxidative stress, which may help lower blood sugar.
However, not all research shows promising results: another meta-analysis published in 2021 in Diabetes & Metabolic Syndrome did not find that green tea positively affected fasting blood sugar or other markers in people with type 2 diabetes. That said, green tea remains acalorie-free and sugar-free drink, making it a good choice for stabilizing blood sugar levels.
5. Milk
Although milk alternatives are trendy, cow's milk protein may help reduce the blood sugar response after a meal in people with or without diabetes, according to a 2018 review published in Diabetes/Metabolism Research and Reviews. These proteins, including casein and whey, slow digestion and improve insulin response, thus having a positive effect on blood sugar levels.
That said, more research is needed to understand the overall effect of milk consumption on HbA1c levels. The American Diabetes Association recommends choosing skim or low-fat milk to limit saturated fat. Plus, milk contains carbs — about 12 grams of carbs per cup of 1% milk, according to the USDA — so be sure to count them toward your goal.carbohydrates for the meal or snack.
6. Tomato juice
For a tasty, blood sugar-friendly drink, try tomato juice. In a small randomized controlled study published in 2020 in the Asia Pacific Journal of Clinical Nutrition, 25 healthy women who drank about 200 ml of tomato juice 30 minutes before a high-carbohydrate breakfast saw their blood sugar levels drop after the meal by compared to those who drank water. The fiber in tomatoes may slow digestion, reducing the rise in blood sugar after a meal.
To enhance your tomato juice, add a stalk of celery to your glass. And if you want to prepare a homemade vegetable juice, try this tomato and vegetable juice in the blender.
More tips for managing your blood sugar
In addition to choosing drinks that help lower blood sugar, follow these tips, according to the Centers for Disease Control andPrevention:
- Eat meals and snacks regularly, as going too long without eating can cause blood sugar levels to drop.
- Maintain an exercise routine. Your muscles absorb glucose when you move. Walking is excellent for lowering blood sugar, especially after meals.
- Eat balanced, well-portioned meals. Eating high-carb foods alone can spike your blood sugar. Eating them with protein and healthy fats reduces this blood sugar response.
Conclusion
The best drink for managing blood sugar remains water. But you can also vary it with coffee, black or green tea, or even milk. And for a more elaborate option, a small glass of tomato juice will also do the trick. Just be sure to count the carbs in each drink to stay on track. Cheers!
