What you drink can also affect your blood sugar level. If you want to lower your sugar levels, it’s obvious that sugar-sweetened beverages like soda, fruit blends, sweet tea and lemonade are to be avoided. But other drinks can have a positive impact on your metabolism. Here are six blood sugar-friendly drinks.
1. Water
Water is calorie-free, so it’s hard to argue. It also helps control blood sugar levels by hydrating. Plain water consumption is associated with a 6% reduction in the risk of developing type 2 diabetes. 1
This association is even stronger when people switch to plain H20 from sugar-sweetened drinks (such as soda) since it reduces sugar and calories, allowing people to maintain a healthy body weight and ultimately helping with blood sugar management. Not into plain H20? This Strawberry, Basil & Lime-Infused Water is a great alternative.
2. Coffee
1 Why is this? Coffee contains plant compounds called phytochemicals that may help maintain the health of the cells of the pancreas and liver. This helps to prevent the development of fatty hepatitis and preserve insulin function.
It’s important to know what you put into your coffee. If your coffee contains a lot of sugar, as is the case with flavoured lattes or iced coffees, you’ll lose any potential benefits for blood sugar. Dietitians recommend brewing your coffee grounds with cinnamon if you do not like black coffee.
3. Black Tea
You’re not a coffee lover? Tea is a great alternative to coffee. 3 Compounds in tea can help reduce oxidative stress, inflammation, and insulin resistance. Researchers say that these components of tea could be used to create products which could help manage diabetes.
Black and oolong (as well as green tea; more below!) teas are the most commonly studied. If you want to lower your sugar levels, choose these varietals. Just like coffee, you should limit the amount of sugar added (including honey). Tea blends such as chai, which do not contain sugar, are a great alternative if black tea is too bitter. Try this No-Sugar Added Raspberry Iced Tea made with black tea for a drink that is low in calories and sugar-free but still maintains a stable blood sugar level.
4. Green Tea
Green tea is a great choice for those who prefer its taste or lower caffeine content. Some have shown green tea consumption to lower blood glucose levels at fasting. 4 The catechins in green tea may reduce oxidative stress and improve glucose metabolism.
One caveat? One caveat?
5. Milk
Although milk alternatives are popular, dairy proteins can help reduce blood glucose levels after a meal. 6 These proteins, such as casein and Whey, improve insulin response and slow digestion, which has a positive impact on blood sugar.
The American Diabetes Association recommends choosing nonfat or low-fat milk (which keeps saturated fat in check). The American Diabetes Association suggests choosing low-fat or nonfat milk to keep saturated fats in check.
6. Tomato Juice
Drink tomato juice for a tasty, low-sugar drink. A small study of 25 healthy women found that those who consumed about 7 ounces of tomato juice before eating a carbohydrate-rich breakfast had lower blood sugar levels afterwards than those who pre-drank water. 9 Even though tomato juice contained extra calories, this was still true. The fibre in tomato juice may slow digestion and, therefore, slow the rise in blood sugar after eating.
Add a celery stalk to your glass of tomato juice to make it more interesting. If you’re looking for a veggie blender juice, this Tomato-Vegetable Juice is a great choice.
Tips for Managing Blood Sugar Levels
- Regularly eat meals and snacks, as going too long without eating can cause your blood glucose to drop.
- Exercise regularly. When you move, your muscles absorb glucose (blood sugar). You can lower your blood sugar by walking, especially after eating.
- Properly portion your meals and eat a balanced diet. Consuming carbohydrates alone can cause your blood sugar to spike. When you combine the same food with healthy fats and proteins, your blood sugar response is reduced.
