What drinks can lower blood sugar?
While no single drink can definitively lower your blood sugar, several options can be helpful for managing blood sugar levels, especially when combined with a healthy diet and exercise:
Drinks that are good choices:
- Water: This is the most important drink! Staying hydrated helps your kidneys flush out excess glucose (sugar) from your blood. Aim for eight glasses per day or more depending on your activity level and climate.
- Unsweetened tea (hot or cold): Green tea, black tea, and herbal teas like chamomile or peppermint are all good options. These may offer some additional health benefits like antioxidants.
- Unsweetened coffee: Studies suggest coffee may have some benefits for blood sugar control, but more research is needed. Be mindful of adding sugar or cream, which can negate the benefits.
- Low-fat milk: Provides calcium and other nutrients, and some studies suggest it may help with blood sugar control. Choose skim or 1% milk.
- Sugar-free drinks: Look for drinks labeled "sugar-free" or "diet." These are sweetened with artificial sweeteners that don't raise blood sugar levels. However, consume them in moderation, as some studies suggest artificial sweeteners may have other health effects.
Drinks to avoid or limit:
- Sugary drinks: These are the biggest culprits when it comes to blood sugar spikes. This includes sodas, juices (even fruit juice!), sweetened coffee drinks, sports drinks, and energy drinks.
- Alcohol: Alcohol can interfere with your liver's ability to regulate blood sugar.
Additional Tips:
- Small portions: If you do choose a sugary drink, opt for a smaller size.
- Pair with food: Drinking sugary drinks with food may help slow down the absorption of sugar into your bloodstream.
- Read labels carefully: Pay attention to serving sizes and sugar content when choosing packaged drinks.
Remember:
It's important to talk to your doctor about the best approach for managing your blood sugar levels, especially if you have diabetes or prediabetes. They can help you create a personalized plan that includes dietary changes, exercise, and medication if needed.
