10 Drinks That Will Lower Your Blood Sugar Levels

People with diabetes must monitor their carbohydrate intake closely to keep their blood glucose levels within an optimal range and prevent further complications.¹ 

Dietary carbohydrates found in foods and drinks can raise blood glucose levels. Liquid carbohydrates are digested quicker than carbohydrates in food, making them especially important.¹ 

The American Diabetes Association (ADA) recommends limiting or avoiding sugary beverages to maintain healthy glucose levels.¹ 

Research reveals that frequent intake of sugar-sweetened beverages like soda, sugar-sweetened sports drinks, and sugar-sweetened juice is associated with a higher risk of type 2 diabetes.^{2, 3} 

In this article, you’ll learn about ten drinks that help lower blood sugar levels and tips for keeping blood sugar levels on track with your beverage choices.

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Water

Water should top your list of drinks that help regulate blood sugar levels. It contains no carbohydrates or calories and will not raise your blood sugar. 

Research also confirms that individuals who drink water as their primary beverage have a 6% lower risk of type 2 diabetes. Water also helps prevent dehydration, which can alter blood sugar levels.⁴ 

Additionally, thirst is confused with hunger; drinking adequate water can help with hunger and appetite.⁴

Water is an excellent option for most of your daily beverage intake, and it is essential for optimal health and hydration of the whole body and systems. 

If you replace sugar-sweetened beverages with water, you will see an immediate improvement in blood sugar levels. To add variety, try adding a squeeze of lime or lemon juice. 

Black Tea

Tea and coffee are the most popular drinks after water. Tea contains about 2-3 calories per cup and no carbohydrates.⁵

Tea is an excellent source of polyphenols. Polyphenols are healthful compounds found naturally in different foods and drinks that act as antioxidants by neutralizing compounds called free radicals that lead to inflammation and disease in the body.^{5, 6}

Black tea contains thearubigins that help prevent cancer, diabetes, and heart and neurological diseases. Research shows that tea helps reduce insulin levels and blood sugar levels.^{5, 6} 

Remember to avoid added sugars like honey or table sugar to maintain the blood sugar benefits. Different varieties of black tea, such as vanilla or chai, have unique flavors. You can enjoy black tea hot or iced.

Green Tea

Green tea contains slightly less caffeine than black tea and is a rich source of the potent polyphenol catechin. Green tea also contains no carbohydrates.⁶

While green tea has many health benefits, including cancer prevention, heart health, and reduced inflammation, it also lowers blood sugar levels. It is thought that the catechins help the body metabolize glucose better. ^{6, 7} 

A large systematic review from 2020 with 2,194 adults found that green tea reduced fasting blood glucose levels. Long-term trials are needed to confirm if insulin and other blood glucose markers continue to improve with green tea intake.⁷ 

Enjoy green tea iced or hot, but avoid any added sugars. 

Coffee

Many will be pleased to know that coffee is a beneficial beverage. 

Researchers believe the polyphenols (phenolic acids) in coffee (and not the caffeine) are associated with a lowered risk of death, type 2 diabetes, Parkinson’s disease, gout, kidney stones, and liver disease or cancer.⁸ 

Individuals drinking one to five cups of coffee daily are considered habitual drinkers, and research notes the reduced type 2 diabetes risk for these groups of people. This level of coffee intake accounts for at least 40% of all polyphenols consumed daily.⁸

What you add to your coffee can negate some of these benefits. Added sugar from creamers and mixed coffee drinks are common choices. Consider black coffee or black coffee with a splash of milk or half and half to regulate your blood sugar levels.

Milk

One cup of low-fat cow’s milk contains 12 g of carbohydrates and 8 g of protein and is the first drink on the list with carbohydrates.⁹ 

The ADA recommends low-fat milk for people with diabetes. The protein found in cow’s milk helps stabilize blood sugar levels as the body digests and utilizes the carbohydrates. Milk is also a good source of calcium and vitamin B12.^{10, 11} 

A systematic review from 2023 continues to affirm that there is no relationship between milk consumption and the risk of developing type 2 diabetes.¹¹

Consuming milk and accounting for the carbohydrate content as part of your daily carbohydrate target can help you reap the benefits of cow’s milk and maintain optimal blood sugar levels. 

Tomato Juice

The ADA generally recommends people avoid fruit juices and consume fruits and vegetables in whole form. 

However, tomato juice is naturally lower in carbohydrates and retains some of the original fiber found in tomatoes. One cup of tomato juice provides 10 g of carbohydrates, 2 g of fiber, and 2 g of protein. Tomato juice also provides all of your daily vitamin C needs and is a good source of vitamin A.¹² 

Tomatoes are rich in the potent antioxidant lycopene. A study on 106 overweight or obese women had participants drink 11 ounces of tomato juice or water for 20 days. Afterward, inflammation markers decreased significantly in the women drinking tomato juice.¹³ 

Diabetes is an inflammatory condition that could benefit from the effects of lycopene from tomato products.¹³ 

Choose no-added sugar tomato juice and include the carbohydrates in your daily amounts for blood glucose control. 

Consider carrot juice as another vegetable juice rich in nutrients and lower in carbohydrates with fiber to lessen the impact on blood sugar levels. Animal research is promising for carrot juice's ability to reduce diabetes risk factors.¹⁴ 

Apple Cider Vinegar

Apple cider vinegar (ACV) is one of the most common vinegars for flavoring and preserving food. 

Research also indicates some health benefits, such as being an antioxidant, anti-inflammatory, anti-diabetic, and heart-protective.¹⁵ 

A systematic review including nine clinical trials with 686 total adult participants found a significant reduction in triglycerides and fasting blood glucose levels in groups consuming 15mL (one tablespoon) of ACV daily for at least eight weeks.¹⁵  

ACV is a safe, natural supplement for lowering glucose and lipid levels. Some studies have reported side effects, like stomach burning, following consumption.¹⁵ 

Mix one tablespoon of ACV into water for the best taste and to reduce side effects. 

<div class="pro-tip"><strong>Also Read: </strong><a href=apple-cider-vinegar-and-diabetes>Apple Cider Vinegar and Diabetes: Health Benefits</a></a>.</div>

Aloe Vera Juice

Aloe vera juice is made from gel from the leaves of the aloe vera plant mixed into water.¹⁶ 

It has been used for centuries to treat diabetes and pre-diabetes. The chromium and alprogen in the aloe plant are thought to repair pancreatic beta cells, increase the effectiveness of insulin, and lower blood sugar levels.¹⁶

A small study included 50 adults with type 2 diabetes who consumed 20 mL of aloe vera juice and those who drank a control beverage for 30 days. Researchers tested blood glucose levels before and after aloe vera or control consumption.¹⁶  

Results showed that the average blood glucose levels of the aloe vera juice group were significantly lower than those not drinking aloe vera juice. No changes in blood glucose levels were seen between pre- and post-labs for the control group.¹⁶ 

Consult with your healthcare provider before starting any new supplements, as they may lower your blood sugar by too much when taking diabetes medications. 

Turmeric Milk

There is growing evidence of the effectiveness of medicinal plants and spices, such as curcumin (or turmeric), for the prevention and management of type 2 diabetes.¹⁷ 

Turmeric is a potent antioxidant that has been found to lower blood sugar levels. Research shows that it helps improve many aspects of diabetes progression.⁷ 

Turmeric milk (or golden milk) is made with milk and 1 tsp of turmeric, along with other spices for flavor. 

The intake ranges from 250 mg of curcuminoids to 1000 mg daily for up to 3 months, with no significant side effects and positive results such as lowered insulin resistance and blood glucose levels, improved beta cell function, and reduced inflammation.¹⁷

More research is needed to establish the daily turmeric dose and long-term benefits on blood sugar control. Consuming turmeric milk may help control blood glucose levels. 

Okra Water

Okra water is a drink made by soaking sliced okra pods in water overnight. Okra is a non-starchy vegetable with reported antioxidant and anti-diabetic properties.¹⁹

Most research has been conducted on animals; however, a study included 120 people with type 2 diabetes who were assigned to consume okra capsules every 6 hours for 8 weeks or a control capsule. Results showed that the group taking the okra capsules had lower fasting blood sugar, blood sugar, and hemoglobin A1C levels than the control group.²⁰ 

Okra water is an alternative beverage that can help lower blood sugar levels. It likely doesn’t contain the amount of okra that the capsules in the research did, but it is considered a safe drink option. 

Other Tips to Keep Your Blood Sugar Levels on Track

Making smart beverage choices is one way to improve blood sugar management. Removing any sugary drinks from your diet is a significant first step. Then, consider some of the ten drinks on this list for various blood-sugar-friendly beverage choices. 

You can make other lifestyle changes to keep blood sugar levels on track. Continue making progress with healthful choices to improve your health, like the following:²⁰

• Eat Regularly: Aim for regular meal times and snacks to maintain optimal blood sugar levels. Going too long without eating can lead to low blood sugar levels and excessive hunger, while eating too frequently can lead to elevated blood sugar levels. 
• Exercise Often: Movement lowers blood sugar levels, reduces the risk of diabetes and heart complications, and improves overall mood and health. 
• Make Healthy Swaps Regarding Food and Beverage Choices: Opt for lower-sugar items that contain fiber, protein, and healthful vitamins and minerals (fruits, vegetables, whole grains, beans, dairy, eggs, and protein). Also, aim for foods with a low glycemic index.
• Practice Mindful Eating: Take time to savor and enjoy your food, which can help reduce overeating and increase meal satisfaction.
• Prioritize Quality Sleep: Short sleep duration has been associated with increased rates of obesity and type 2 diabetes.²¹ 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Evaluate your drink choices and use this list to make simple beverage changes to control your blood sugar levels and improve your overall health. 
Signos’ expert advice can help you make informed choices about food and drink choices to improve your health, manage diabetes, and support weight loss. 

You can learn more about nutrition and health habits on Signos’ blog (written by nutrition and health experts). Take a free quiz to determine if Signos is a good fit for you. 

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