When managing blood sugar levels, the beverages you consume are just as important as the foods you eat. No single drink can lower your blood sugar on its own. Different drinks can cause a wide range of blood sugar responses. Some beverages lead to quick spikes, while others result in slower, more moderate increases.
For instance, regular soda is high in sugar and can rapidly raise blood sugar levels, often followed by a drop afterwards. In contrast, milk tends to produce steadier, more gradual increases in blood sugar. Water, on the other hand, does not affect blood sugar levels at all.
It’s crucial to manage blood sugar, regardless of whether you have diabetes. Research indicates that significant drops in blood sugar can increase hunger, which may lead to higher food intake later in the day. Additionally, persistently high blood sugar levels can elevate the risk of cardiovascular disease.
Here are four drinks that could help manage blood sugar levels:
1. Water
Water is an excellent way to stay hydrated without adding calories or sugar to your diet. Since it contains no sugar, drinking water does not increase blood sugar levels and can be a healthier alternative to sugary beverages. If you prefer something with a little fizz, sparkling water can be a refreshing option. You can also add natural flavour to your water while keeping sugar intake low. Try combinations such as cucumber and mint, ginger and lemon, or watermelon and basil. Staying adequately hydrated is especially important for people with prediabetes or diabetes, as dehydration can contribute to an increase in blood sugar levels.
2. Green tea
Green tea offers numerous health benefits, and research indicates that it may positively impact blood sugar levels. A 2019 meta-analysis of 27 studies found that both short- and long-term consumption of green tea lowered fasting blood sugar levels, although it did not affect post-meal levels. In contrast, caffeinated and decaffeinated black tea showed no significant effect in this analysis. A 2020 meta-analysis reported similar findings. The studies included in these analyses had durations ranging from three to 72 weeks, suggesting that regular consumption is necessary to achieve these benefits. One possible reason green tea may lower fasting blood sugar is its content of a polyphenol called epigallocatechin gallate (EGCG).
3. Cow’s milk
Research suggests that the proteins found in cow’s milk may help lower blood sugar responses after meals in both people with and without diabetes. The fat and protein content in milk can slow down gastric emptying, resulting in a more gradual increase in blood sugar levels following a meal. In addition to its effects on blood sugar, cow’s milk is a valuable source of nutrients such as protein, calcium, and potassium, making it a nutritious choice when you’re feeling thirsty. Additionally, kefir, a type of fermented milk, may also be beneficial. A 2021 analysis of six studies indicated that kefir could effectively reduce fasting blood sugar levels.
4. Coffee
The evidence regarding coffee’s impact on blood sugar levels is mixed. A meta-analysis conducted in 2019, which included six studies, found that coffee extract supplements were associated with lower fasting blood sugar levels. Additionally, a 2020 meta-analysis of ten studies reported similar findings. The compounds found in coffee—such as polyphenols, caffeine, and magnesium—may account for these effects.
