In This ArticleView AllIn This ArticleSparkling WaterTeaCoffeeMilkInfused WaterHow to Choose a Drink
In This ArticleView All
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In This Article
Sparkling Water
Tea
Coffee
Milk
Infused Water
How to Choose a Drink
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Photo:mikimad / Getty Images
mikimad / Getty Images
When it comes to choosing abeverage, the options are endless—but many drinks contain sneaky sugars that can impact your blood glucose levels. Even some added-sugar-free beverages may still contain carbohydrates that can cause your blood sugar to rise.
Navigating the beverage aisle takes a bit of skill, so we’ve enlisted a few dietitians to share their top five best no-added-sugar beverages to keep blood sugar in check, plus tips for choosing a better beverage.
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1. Sparkling Water
One of the best things aboutsparkling wateror seltzer is there’s a sea of options. If you take a sip and don’t love one flavor, there are countless other varieties to crack open and explore. “If you’re trying to make better beverage choices, but like something flavored, my first recommendation would be to try seltzer or sparkling water,” saysBarbara Ruhs, M.S., RD, owner of MarketRD.com. You can find everything from unflavored to fruity, citrus and herb-infused flavored waters. Most options are just carbonated water and natural flavor, and contain no added sugar, calories or carbs, making them ideal for supporting blood sugar balance.
2. Tea
Tea is one of the most popular beverages sipped worldwide. There’s a tea to match any mood or energy level, whether you love green, black or white tea or herbal varieties like peppermint,ginger, chamomile and hibiscus. And the best part? Tea is calorie-free, as long as you skip the sugar, milk or creamer.
“Tea can enhance the activity of insulin, the hormone that helps lower blood sugar,” says sports nutritionistMarie Spano, M.S., RD. Research has found that black, green and oolong teas can boost insulin activity, thanks to their antioxidants and bioactive compounds.Though the insulin-boosting activity of tea likely isn’t significant enough to cause low blood sugars, it’s worth keeping a close eye on your levels if you regularly drink tea, especially if it’s in large amounts. If you have concerns about tea or are using insulin to manage your blood sugar, it may be helpful to reach out to your medical provider. Enjoy tea hot or over ice. Check out our refreshing tea recipes:No-Sugar-Added Raspberry Iced Tea,Orange-Ginger TeaorPeach Iced Tea.
The 5 Best Teas to Drink for Better Blood Sugar, According to Dietitians
3. Coffee
Whether you prefer coffee hot or likecold brew, coffee can be a no-added-sugar beverage that can lead to better blood sugar levels. Research has even found a link between regular coffee consumption and a lower risk of developing type 2 diabetes.Coffee packs healthful plant compounds like chlorogenic acid that may aid in blood sugar management.
The biggest concern for blood sugar regulation isn’t consuming blackcoffee. It’s what you put into it.Adding creamers, flavored plant-based milks, syrups, whipped cream or chocolate drizzle can cause blood sugar levels to spike post-drink.
For a flavor boost, add cinnamon to your coffee, suggestsAmy Davis, RDN, of Amy Davis Nutrition. Coffee and cinnamon make for a blood-sugar-friendly duo. “Coffee is rich in antioxidants, and cinnamon imitates the effects of insulin, helping to move sugar into cells while also increasing insulin sensitivity,” she explains.Studies show that cinnamon may exert a positive effect on blood sugar.
4. Milk
5. Infused Water
For those who find plain water boring, infused water is a fun and refreshing alternative. Despite the fancy-sounding name, it’s easy to make and offers a delightful thirst-quenching beverage option. You can infuse water with pretty much anything. Try fresh or frozen fruit, such as berries or melon chunks, citrus slices like lemon, lime, orange or grapefruit or herbs like mint, basil or thyme. To make it, simply grab a jug of water, add your options, give it a stir, then pop it back in the fridge for a few hours. Strain (if desired), then serve.
Try some of our favorite infused water recipes:Strawberry, Basil & Lime Infused WaterorLemon, Cucumber & Mint Infused Wateror use sparkling water to make ourCucumber-Mint Spritzer.
6 Best Drinks to Help Lower Your Blood Sugar Levels
What to Consider When Choosing a Drink for Healthy Blood Sugar
When it comes to choosing a beverage that keeps your blood sugar in healthy range, here’s a list of a few criteria to keep in mind:
The Bottom Line
When choosing a drink to support healthy blood sugar levels, look for one that is low in carbohydrates and contains little to no added sugars. It’s also great if it contains a few grams of fiber or protein. All of these components will help slow the absorption of carbohydrates and natural sugars the drink may contain, leading to more stable blood sugar levels. The best no-added-sugar drinks, according to dietitians, are coffee, tea, sparkling water, infused water and milk.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Li G, Zhang J, Cui H, et al.Research Progress on the Effect and Mechanism of Tea Products with Different Fermentation Degrees in Regulating Type 2 Diabetes Mellitus.Foods. 2024;13(2):221. doi:10.3390/foods13020221Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB.Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis.Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203Silva ML, Bernardo MA, Singh J, de Mesquita MF.Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review.Nutrients. 2022;14(13):2773. doi:10.3390/nu14132773
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Li G, Zhang J, Cui H, et al.Research Progress on the Effect and Mechanism of Tea Products with Different Fermentation Degrees in Regulating Type 2 Diabetes Mellitus.Foods. 2024;13(2):221. doi:10.3390/foods13020221Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB.Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis.Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203Silva ML, Bernardo MA, Singh J, de Mesquita MF.Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review.Nutrients. 2022;14(13):2773. doi:10.3390/nu14132773
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Li G, Zhang J, Cui H, et al.Research Progress on the Effect and Mechanism of Tea Products with Different Fermentation Degrees in Regulating Type 2 Diabetes Mellitus.Foods. 2024;13(2):221. doi:10.3390/foods13020221Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB.Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis.Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203Silva ML, Bernardo MA, Singh J, de Mesquita MF.Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review.Nutrients. 2022;14(13):2773. doi:10.3390/nu14132773
Li G, Zhang J, Cui H, et al.Research Progress on the Effect and Mechanism of Tea Products with Different Fermentation Degrees in Regulating Type 2 Diabetes Mellitus.Foods. 2024;13(2):221. doi:10.3390/foods13020221
Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB.Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis.Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203
Silva ML, Bernardo MA, Singh J, de Mesquita MF.Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review.Nutrients. 2022;14(13):2773. doi:10.3390/nu14132773
