4 Morning Drinks to Sip for Better Blood Sugar

From eatingwell.com

Some liquids can make things better or worse 

KEYPOINTS

• Certain drinks, like water and unsweetened lattes, can help with steady morning blood sugar. 
• Including protein in your morning drink or meal is helpful for better blood sugar response.
• Getting enough sleep and moving your body also help blood sugar levels.

If your morning routine starts with a giant iced coffee or a grab-and-go smoothie, that first sip of the day may have more impact on your blood sugar than you realize. Morning beverages can deliver carbohydrates and added sugars quickly, and they often lack blood sugar-stabilizing nutrients like protein and fibre. Below, dietitians share their go-to morning drinks for better blood sugar, and the small tweaks that make a real difference for your health.

1. Water

It’s not flashy, but water is still the most reliable blood sugar-friendly drink on this list. It has zero carbs and zero added sugar, and staying hydrated is a seriously underrated piece of blood sugar management. The American Diabetes Association recommends water as the default beverage for people managing or at risk for diabetes.

But you can’t out-drink a poor food choice for your blood sugar. Water won’t undo a carb-heavy breakfast. Instead, think of it less as a blood-sugar hack and more as what you’re not drinking in its place: a sugary coffee drink, juice or soda first thing in the morning.

If plain water isn’t cutting it for you, add lemon or lime. “Lemon water is an easy way to reap those benefits while also supporting hydration,” says Sarah Gold Anzlovar, M.S., RDN, LDN. Some early research suggests the acidity in citrus may modestly slow the speed at which starches break down and enter your bloodstream, which could take the edge off a glucose spike, though the studies so far are small.

2. Yerba Maté

If you want your caffeine with health benefits, yerba maté is worth a try. “Yerba maté is a South American tea that has a unique flavour that is slightly bitter and earthy, and it contains a combination of caffeine, polyphenols and theobromine,” says Gisela Bouvier, M.B.A., RDN, LDN. “It also does not contain any added sugar, meaning that it won’t spike blood sugar.” 

One systematic review and meta-analysis of randomized controlled trials found that yerba maté was linked to improvements in several markers of glycaemic control, including lower post-meal glucose and HbA1c, in people with metabolic risk factors.

Try homemade, steeped yerba maté, hot or over ice. Make sure you’re buying it or preparing it unsweetened. And since it’s a source of caffeine, stick to drinking it as a morning beverage to prevent it from disrupting your sleep.

Credit:  Design elements: Getty Images. EatingWell design.

3. Latte

A latte can absolutely be part of a blood sugar–friendly morning. For the best blood sugar response, it depends on what milk is in your cup. Plain cow’s milk and unsweetened soy milk both boost the protein content, while most other plant-based milk choices don’t provide much protein. Protein helps slow down the rise in blood sugar levels following a meal or beverage.

Interestingly, coffee drinkers often experience a spike in blood sugar levels short-term after their morning brew. This is thought to be a direct result of the caffeine signalling to increase glucose in the bloodstream. But long-term, coffee drinkers may actually have better-controlled blood sugar levels, or roughly the same levels as non-coffee drinkers.

A good rule of thumb for creating a latte is to choose a protein-rich milk and keep the added sugars low for better blood sugar. “The syrups, sweetened creamers and whipped cream can turn your coffee into a sugar-rich beverage,” says Carlyne Remedios, RD. “A simple swap is to order coffee or tea unsweetened or lightly sweetened, choose plain or unsweetened milk, and skip syrups and whipped toppings.”

4. Protein Shake

A protein shake can be much more than a convenient, quick breakfast in a pinch. Some research shows that the effects of a high-protein breakfast last longer than just the morning. Recent research found that folks who ate protein at breakfast had improved glucose responses even after lunch and dinner on the same day.

For a balanced shake that acts more like a complete meal, Remedios recommends building a balanced shake or smoothie around protein, fibre and healthy fats. Start with a protein source like a protein supplement; consider adding other protein sources, such as Greek yogurt, cottage cheese or soy milk. Then add berries for high-fibre carbs, and top it off with nutritional add-ins like chia seeds, ground flaxseed or avocado for healthy fats.

Other Tips for Better Morning Blood Sugar

Your morning sips are just one part of your blood sugar plan. If you’re trying to manage your blood sugar throughout the day, here are a few habits that matter just as much.

• Consider last night’s dinner. A high-carbohydrate, low-protein dinner or late-night snack can influence your glucose levels overnight and into the morning. Look at your overall eating pattern rather than blaming breakfast for every morning glucose reading.
• Get enough sleep. Sleep and metabolic health are closely connected. The ADA recognizes sleep quality and duration as important components of diabetes prevention and management, and poor sleep is associated with a higher risk of developing type 2 diabetes.
• Move your body. Even a short walk after eating can help. A systematic review and meta-analysis found that exercise performed after a meal reduced post-meal glucose spikes more effectively than exercising before the meal or remaining inactive. And it doesn’t have to be a long walk; just 10 minutes after breakfast makes a difference.

• Our Expert Take

  There’s no single “best” morning drink choice for your blood sugar. But there may be a smarter way to think about the one you already reach for. Water is the simplest option; then consider unsweetened tea, like yerba maté, or a latte. And if you want your drink to act more like a nutritious meal, a protein-forward smoothie can pull real weight.

  Remember, your blood sugar responds to your entire day of eating and drinking, not just your morning beverage choice. Pair carbs with protein and fibre, protect your sleep, move after you eat when you can, and pick drinks that fit both your taste and your health goals.

• https://www.eatingwell.com/morning-drinks-healthy-blood-sugar-12140094

 

Endocrinologists Share 5 Habits to Break for Healthier Blood Sugar

From eatingwell.com

Plus, some everyday habits endocrinologists recommend instead 

KEY POINTS

• Frequent dips and spikes in blood sugar can increase risk of prediabetes and type 2 diabetes.
• Endocrinologists shared five habits they wish you'd stop doing for healthier blood sugar levels.
• Focus on eating more fibre, managing stress and exercising regularly to support blood sugar.

After enjoying something sweet, you may notice a quick burst of energy followed by an afternoon slump. That’s because—similar to a roller coaster—blood sugar levels naturally rise and fall throughout the day. While these fluctuations are normal, frequent highs and lows over time aren’t ideal for long-term health, as they can increase the risk of conditions like prediabetes and type 2 diabetes.

As endocrinologist Jennifer Cheng, D.O., explains, “There are millions of undiagnosed, diabetic and prediabetic people in the U.S. There are significant complications when people develop diabetes that can be potentially preventable.”

So, how can we keep blood sugar levels in a healthy range? We asked endocrinologists which habits to stop for healthier blood sugar, and they shared five. 

                                                                                               Credit: Getty Images. EatingWell Design

1. Drinking Sugary Drinks

From soda to sports drinks to sweetened coffee, tea, cocktails and mocktails, there are many ways to gulp down sugar—often without realizing just how much is in your go-to beverage. Yet sugar-sweetened beverages are the leading source of added sugar in Americans’ diets.

The issue with these drinks is that, unlike solid foods, they don’t contain fibre, protein or fat, so the sugar is absorbed quickly. “This can lead to sharp rises in blood sugar and insulin levels,” says Sowjanya Naha, M.D. “Research shows that regular intake of sugar-sweetened beverages, and even fruit juice in large amounts, is linked with a higher risk of developing type 2 diabetes.”

Beyond that, these beverages don’t offer much nutritional value. So what’s a better option? Dietitians recommend water, seltzers or sparkling water, or unsweetened flavoured beverages like herbal tea or infused water. 

2. Staying Sedentary All Day

Whether we’re at our desks trying to crank out work before a deadline, in meetings, in the car or on the couch, one habit worth breaking for better blood sugar control is sitting for long periods of time. 

“Sitting for long periods reduces the body’s sensitivity to insulin, making it harder to control blood sugar. Even small increases in daily movement—such as walking more often—can improve how the body regulates glucose,” says Naha.

Physical activity helps the body increase glucose uptake by the muscles, effectively lowering circulating blood sugar even without additional insulin, explains Cheng. A simple strategy: Set an alarm to get up each hour, and make it a habit to move after meals. Research suggests that even a short walk after eating can help lower blood sugar.

“Walking, even for 15 minutes after eating, can help sensitize your body’s response to insulin,” explains Anastasios Manessis, M.D. If you’re glued to your desk or couch throughout the day, try quick bursts of movement like body-weight squats, lunges or jumping jacks for 30-second intervals.

3. Relying on Refined Carbohydrates

A common knee-jerk reaction to improving blood sugar is to cut carbs entirely—but endocrinologists say not so fast. The type and amount of carbohydrates matter most. 

Carbs worth limiting are those low in fibre, such as sugary cereals, baked goods and snack foods like pretzels and chips. Experts say regularly relying on these foods can lead to more significant blood sugar swings. “Research using continuous glucose monitors suggests that diets higher in these types of carbohydrates tend to cause larger swings in blood sugar throughout the day. These ups and downs may place more strain on metabolic health over time,” shares Naha.

So what should you choose instead? “Whole carbs like fruits, vegetables and whole grains are not only good for your blood sugar, but your overall health,” says Manessis. “These nutrients are high in vitamins, minerals and fiber, which can help support heart health, brain health, weight management and so much more.”

And don’t be too quick to cut fruit. “Whole fruit is bound in fibre and nutrients which can support a healthy blood sugar response,” Manessis adds. In fact, research has found that people who consume moderate amounts of whole fruit tend to have better insulin function and a lower risk of diabetes, showing an inverse relationship between fruit intake and diabetes risk.

For a steadier blood sugar response, pair fruit with a source of protein or healthy fat, such as a handful of nuts or seeds, or Greek yogurt or cottage cheese. 

4. Getting Poor Sleep

Another habit worth breaking: not getting enough quality sleep. 

“Poor or inconsistent sleep can raise blood sugar levels and make it harder to maintain control. Research shows that sleep restriction and circadian disruption can impair glucose metabolism and increase insulin resistance,” says Naha.

Lack of sleep may also affect stress hormones because when you’re not getting enough sleep, cortisol levels can rise, explains Cheng. “This causes more insulin resistance and higher sugars in the blood. Chronic high stress or cortisol levels may increase risk of diabetes and high blood pressure, leading to more disease.”

On top of that, poor sleep may leave us reaching for more carb-rich foods throughout the day to keep energy levels up, points out Manessis. Research suggests that even two nights of poor sleep may increase hunger hormones and lower appetite-suppressing hormones.

So how can you improve your sleep? Aim to maintain a consistent sleep and wake schedule, target seven to nine hours of sleep each night and limit caffeine and screen time before bed to support healthier glucose regulation, says Naha.

5. Skipping Meals or Eating at Irregular Times

Keeping consistent meal times and avoiding regularly skipping meals may help support healthy blood sugar levels.  

“Eating at irregular times or late at night can interfere with the body’s natural rhythms for processing glucose. Studies show that when eating is out of sync with these rhythms, the body handles sugar less effectively, leading to higher and more variable blood sugar levels,” says Naha.

Skipping meals may have a similar effect—including skipping breakfast. “Our bodies love consistency and regularity, so starting the day off with a strong, protein-rich breakfast can be helpful to stabilize our blood sugars and set the tone for the day,” explains Manessis. 

Try eating around the same times each day when possible. And if you find yourself consistently skipping meals like breakfast, consider prepping something the night before—such as overnight oats or breakfast burritos—so you always have an easy option ready to go. 

Other Tips for Healthy Blood Sugar Levels

When it comes to maintaining healthy blood sugar levels, endocrinologists shared these additional tips:

• Pair protein and fat with carbohydrates. Pairing carbs with a source of protein or healthy fat may help support healthier blood sugar levels. Try adding nut butter to a waffle, or pair fruit with cottage cheese.
• Eat more fibre. Dietary fibre is essential for slowing the absorption of glucose, which significantly stabilizes sugar levels, says Cheng. Aim to include fiber-rich foods at meals and snacks, such as veggies, fruits, beans, nuts, lentils, seeds and whole grains.
• Manage stress. “Ongoing stress has been associated with greater variability in glucose levels and increased metabolic risk,” says Naha. Incorporating stress-relief practices—whether a few minutes of mindfulness, deep breathing or yoga—may help support overall blood sugar regulation.
• Stay hydrated. “Proper fluid intake assists your kidneys in filtering excess glucose from the bloodstream via urination,” says Cheng. Keep a water bottle nearby or set reminders throughout the day to help make hydration a habit.
• Exercise regularly. Physical activity can improve insulin sensitivity and support healthy blood sugar levels even after exercise. Find movement you enjoy—whether it’s walking, jogging, swimming, cycling, hiking or taking a fitness class—to make consistency easier.

Our Expert Take

For healthier blood sugar levels, endocrinologists recommend moving away from habits like drinking sugary drinks, staying sedentary all day, eating only refined carbs, getting poor sleep and skipping meals. Instead, focus on supportive habits such as pairing protein and fat with carbohydrates, eating more fibre-rich foods, managing stress, staying hydrated and exercising regularly. “Blood sugar control is shaped by patterns over time rather than single decisions. Even small daily habits can have a meaningful impact when practiced consistently,” says Naha.

https://www.eatingwell.com/stop-doing-these-things-for-healthier-blood-sugar-12006080

Soda vs. Juice: Which Is Worse for Blood Sugar?

From eatingwell.com

You may think juice is healthier than soda, but both can have a surprisingly similar effect on blood sugar 

KEY POINTS

• Soda and 100% fruit juice can both raise blood sugar, especially when you drink them without food.
• Unlike soda, 100% fruit juice contains vitamins and minerals and no added sugar.
• Dietitians recommend keeping portions small for both—about 4 ounces at once.

Soda and 100% fruit juice have more in common than you might think. They're sweet, easy to drink quickly and widely available in single-serve bottles, cans and cartons. But a closer look shows they're not exactly the same—some drinks are made with added sugars and little else, while others come with nutrients from fruit.

But is one worse for blood sugar than the other? It depends. When we asked dietitians, they agreed that both can affect blood sugar, but portion size, how often you drink them and what else you're eating can make a difference. Here's what to know about how soda and fruit juice compare, and how to make the best choice for you.

                                                                                                    Credit: Getty Images. EatingWell Design

Soda and Blood Sugar

Most regular sodas are essentially carbonated water plus added sugar and flavouring, with little else to offer nutritionally. That means the sugar enters your bloodstream quickly, with no fibre, fat or protein to slow it down.

A standard 12-ounce can of regular cola has about 37 to 40 grams of added sugar, depending on the brand—more than the 25-gram daily limit the American Heart Association recommends for women and just over the 36-gram limit for men.

American Heart Association. How much sugar is too much?

And it doesn't take much to raise your blood sugar. "About 4 ounces of regular soda can provide around 15 grams of carbohydrate, which is enough to noticeably raise blood sugar for some people, especially those with diabetes, prediabetes or insulin resistance," says Olayide Adejumobi, RDN, LD, a registered dietitian. This is especially the case when soda is consumed without a meal that includes protein, fibre and fat, which help delay the absorption of sugar into the bloodstream.

What's most important is how often you drink soda. Research has consistently linked regular soda consumption to a higher risk of type 2 diabetes. Among people who already have type 2 diabetes, each additional daily serving of a sugar-sweetened beverage has been linked to an 8% higher risk of all-cause mortality.

An occasional soda won't cause significant harm, but drinking them more frequently could interfere with efforts to balance blood sugar.

Juice and Blood Sugar

Juice is often thought of as a healthier option than soda, but it can still affect blood sugar. What's different is that the sweetness usually comes from the fruit itself rather than added sugar. Unfortunately, the juicing process strips away fibre that helps slow the rate at which sugar enters your bloodstream.

"Unlike soda, 100% juice can provide vitamins, minerals and beneficial plant compounds like polyphenols, depending on the fruit. Purple grape juice, for example, contains antioxidants, while orange juice provides adequate amounts of vitamin C and potassium," says Jennifer Rawlings, MS, RDN, CDCES, a registered dietitian and Certified Diabetes Care and Education Specialist. "Those nutrients do matter, and they make juice a more nutrient-dense option than soda."

A 12-ounce glass of 100% orange juice provides more than 100% of the daily value for vitamin C, along with potassium and naturally occurring plant compounds called polyphenols. It also contains about 30 grams of sugar.

Compared with a sugar-sweetened orange drink, 100% orange juice has been shown to produce a lower daily blood glucose response and reduce food intake at the next meal. The polyphenols in 100% fruit juice may also contribute to favourable effects on cardiometabolic markers like blood pressure and cholesterol.

"100% fruit juice provides vitamins, minerals and plant compounds that soda does not, but I still recommend whole fruit most often because it provides fibre and is more filling," says Adejumobi.

Which Is Worse for Blood Sugar?

Soda and juice can have surprisingly similar effects on blood sugar. Both deliver sugar in liquid form, and both can raise your blood sugar quickly when you drink them on their own.

"Liquid sugar—whether from soda or 100% fruit juice—spikes blood sugar faster than whole food sources, mostly due to the lack of fibre," says Rawlings. "The key difference is that 100% juice typically contains no added sugar and includes nutrients that soda lacks."

Research has consistently linked sugar-sweetened beverages like soda to a higher risk of type 2 diabetes, while 100% fruit juice in moderate amounts has not shown the same connection. Soda also tends to come in larger single servings than juice, which means more sugar per beverage.

But juice doesn't get a free pass. "Portion size matters—drinking a large amount of juice can affect blood sugar as much or more than soda. In healthy young adults, higher sugar fruit juice from mango or papaya has been shown to produce a higher blood sugar spike than apple or orange juice," says Rawlings.

A small glass of 100% juice is a better choice than a 12-ounce can of soda, but frequency is the more important factor. Drinking either one occasionally isn't a huge concern for most people, but drinking them every day may make it hard to control blood sugar over time.

Our Expert Take

Soda and 100% fruit juice can both raise blood sugar, especially when you drink them without food, but they're not nutritionally equal. Soda contains added sugar and doesn’t include the vitamins, minerals and beneficial plant compounds that juice has.

The best choice for stable blood sugar is usually water, unsweetened tea or another low- or no-sugar beverage. If you choose to enjoy a sweet beverage, dietitians recommend keeping portions small—about 4 ounces—and pairing it with a balanced meal that includes protein, fibre and healthy fat.

https://www.eatingwell.com/soda-vs-juice-which-is-worse-for-blood-sugar-12001925