From thehealthy.com
To help prevent or manage metabolic disease, here are drinks that science has shown can help keep your blood glucose stable.
Highlights
- Keeping blood sugar in check can help prevent diabetes complications, maintain steady energy, and support overall long-term health.
- Certain beverages have been shown to help safely bring down blood sugar values.
- Whether you’re managing diabetes or trying to prevent it, simple lifestyle strategies like this can make a big difference.
- In this article, the terms “blood sugar” and “glucose” are used interchangeably.
This growing awareness has many seeking out simple, everyday changes, including drinks to lower blood sugar, as a way to help keep glucose levels steady.
“Blood sugar is finally getting the attention it deserves as a key marker of metabolic health, and as one of the most accessible ways to track insulin dynamics at home,” says Sarah Steele, MS, RDN, registered dietitian and metabolic specialist at Signos. With that focus has come a surge of supplements, diet plans, and drink trends, all claiming to offer solutions.
But which supposed blood sugar-lowing drinks are actually backed by science? “As it turns out, certain beverage strategies can meaningfully support a healthy lifestyle, reduce the risk of insulin resistance, and even blunt post-meal glucose spikes,” says Steele.
Below, she shares seven research-backed drinks to lower blood sugar, and how to make them an easy part of your daily routine.
7 drinks to lower blood sugar
1. Water
When it comes to the top drink to lower blood sugar, Steele says nothing beats plain water. “Good hydration supports better glucose metabolism and can even lower blood glucose levels in the short term by increasing blood volume.” This dilution reduces blood viscosity, which is one reason elevated glucose can contribute to inflammation.
According to guidelines from the National Academies of Sciences, Engineering, and Medicine, women should aim for about 11.5 cups (92 ounces) of fluids daily, while men should target around 15.5 cups (124 ounces). The Mayo Clinic states that these totals include water, other beverages, and moisture from food (as about 20% of daily fluids typically come from food).
Unless your healthcare provider has advised a fluid restriction, keeping a refillable water bottle on hand and sipping regularly is an easy way to stay hydrated, support healthy blood sugar, aid digestion, and maintain steady energy throughout the day.
2. Cinnamon-infused water
Steele says, “Simply adding a teaspoon of ground cinnamon or a cinnamon stick to a glass of water and letting it sit for about 30 minutes before you drink it can increase your body’s ability to process glucose more effectively and, over time, help maintain or improve insulin resistance.”
Cinnamon contains bioactive compounds like cinnamaldehyde, polyphenols, and methylhydroxychalcone polymer (MHCP), that help improve insulin receptor signalling. This process allows muscles to absorb glucose more efficiently, using it for energy rather than storing it as fat.
Steele notes that Ceylon cinnamon (“true” cinnamon) is preferred over Cassia for safer, more effective results. For extra flavour, try adding lemon or fresh mint leaves to create a mocktail-like blend.
3. Chia seeds in water
Chia seeds are a powerful source of fibre that can benefit blood sugar control. “The seeds’ formation of a viscous gel helps slow glucose absorption, giving your body a chance to better utilize the glucose from your meal,” says Steele.
To make this fibre-rich option, she recommends adding a tablespoon of chia seeds to a tall glass of water with a squeeze of lemon or lime and consuming it before a meal.
4. Black, unsweetened coffee (for some)
Coffee has long been studied for its potential health perks. “The chlorogenic acids reduce glucose absorption, leading to lower post‑prandial glucose responses when consumed near a meal (and without added sugar and milk),” says Steele.
Research supports this connection. A large analysis of data from more than 7,000 Korean adults, published in the peer-reviewed journal Nutrients in April 2025, found that drinking two or more cups of black coffee daily was associated with improved insulin sensitivity and reduced insulin resistance, particularly in women and older adults. Just be sure to skip added sugars and creamers to maximize the benefits.
5. Green tea
Light, soothing, and packed with antioxidants, green tea has earned a reputation as one of the healthiest beverages you can drink. “The popular polyphenol EGCG in green tea is shown in research to help with glucose metabolism by enhancing insulin receptor activity,” says Steele. This boost to insulin function can help the body use glucose more efficiently, supporting stable blood sugar levels.
6. Vegetable juices (blended, not pressed)
“The polyphenols and prebiotic fibres in non-starchy veggies help keep our gut bacteria thriving, which in turn helps keep glucose metabolism working well and can keep us out of insulin resistance,” Steele says.
For one of the most nutrient-packed drinks to lower blood sugar, she recommends blending vegetables such as cucumber, celery, or spinach with water, then adding fresh lemon or lime juice along with mint or ginger. Blending keeps the fibre intact, which helps slow glucose absorption and supports digestive health. She cautions to avoid pressed vegetable juices, as the fibre is removed and they’re often mixed with fruit juice, which can cause a rapid spike in blood sugar.
7. Apple cider vinegar
Apple cider vinegar (ACV) has earned a place among the best drinks to lower blood sugar. “Research shows it can help lower glucose by improving insulin sensitivity,” Steele says.
In an eight-week randomized trial published in Frontiers in Clinical Diabetes and Healthcare in 2023, patients with type 2 diabetes who consumed 30 millilitres of ACV daily saw significant reductions in fasting blood glucose, haemoglobin A1C, and LDL cholesterol compared to a control group.
To make apple cider vinegar more enjoyable, Steele suggests adding one tablespoon to sparkling water with fresh mint, ginger, and lemon for a refreshing, blood sugar–friendly mocktail. Just be sure to dilute it well to protect your teeth and stomach lining.
Drinks that raise blood sugar
Knowing what to drink is just as important as knowing which beverages to avoid. Certain drinks can cause rapid spikes in blood sugar, which may lead to energy crashes, increased hunger, and long-term health risks. Some common drinks that raise blood sugar include:
- Regular soda: These beverages are packed with added sugar and lacking fibre or protein to slow absorption.
- Fruit juices (especially store-bought or concentrated): Even 100% fruit juice can cause a spike because it contains natural sugars without the fibre from whole fruit.
- Sweetened coffee drinks: Lattes, frappuccinos, and flavoured coffees often contain multiple pumps of syrup and whipped cream.
- Energy drinks: Many combine high sugar content with caffeine, leading to a sharp glucose rise.
- Sweetened iced tea or lemonade: Bottled and restaurant versions can contain as much sugar as soda.
- Alcoholic mixed drinks: Cocktails made with juice, soda, or syrups can cause blood sugar spikes, especially without food.
Why is it important to manage blood sugar? An expert’s answer:
“Maintaining healthy glucose levels sets the stage for long-term metabolic success and helps prevent chronic diseases before they start,” says Steele. “Glucose instability fuels inflammation, raises the risk for conditions like diabetes, heart disease, high blood pressure, kidney disease, and cancer, and speeds up the aging process.”
Stable blood sugar also supports clear thinking and steady energy because it fuels the brain and body more effectively. This stability also makes it easier to stick with healthy habits over time.
https://www.thehealthy.com/diabetes/drinks-to-lower-blood-sugar-from-metabolic-specialist-clinician/
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