Six Drinks That May Support Healthy Blood Sugar Levels
Disclaimer: This article is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Blood sugar management and diabetes care vary between individuals. Always consult a qualified healthcare professional, physician, or registered dietitian before making changes to your diet, beverage choices, or lifestyle—especially if you have diabetes, prediabetes, or another medical condition.
Warning: The information in this article is for educational purposes only and is not a substitute for consulting a qualified physician.
Maintaining healthy blood sugar levels is influenced by multiple lifestyle factors, including diet, physical activity, sleep quality, stress management, and hydration. While food choices often receive the most attention, beverages can also play a meaningful role in supporting metabolic health.
Sugary drinks such as soda, sweetened juices, energy drinks, and sweetened teas are widely associated with rapid blood sugar spikes and increased risk of insulin resistance when consumed frequently. In contrast, choosing low-sugar, nutrient-dense beverages may help support more stable blood sugar levels as part of a balanced and sustainable eating pattern.
Below are six beverages commonly included in evidence-based nutrition recommendations that may help support healthy blood sugar levels when consumed appropriately.
1. Water
Water is the foundation of a healthy diet. It contains no calories, carbohydrates, or added sugars, making it the safest and most reliable beverage for individuals concerned about blood sugar control.
Adequate hydration supports normal kidney function, helps the body regulate glucose concentration in the blood, and may reduce the likelihood of consuming high-calorie beverages. Several population studies have found that higher water intake is associated with a lower risk of developing type 2 diabetes, particularly when water replaces sugar-sweetened drinks.
For individuals who find plain water unappealing, naturally flavored water infused with fruits, herbs, or vegetables—such as strawberries, cucumber, mint, or basil—can add taste without significantly increasing sugar or calorie intake.
2. Coffee (Unsweetened or Lightly Flavored)
Coffee is one of the most widely consumed beverages worldwide. Observational research suggests that regular coffee consumption—both caffeinated and decaffeinated—is associated with a lower risk of developing type 2 diabetes.
Coffee contains bioactive compounds such as polyphenols and other phytochemicals that may support liver health and insulin sensitivity. These compounds may help protect pancreatic cells and reduce inflammation related to metabolic disorders.
However, the potential benefits of coffee largely depend on how it is prepared. Adding large amounts of sugar, flavored syrups, or sweetened creamers may counteract its advantages. Choosing black coffee or lightly flavoring it with spices like cinnamon or nutmeg is generally considered a more blood sugar–friendly option.
3. Black Tea
Black tea is rich in flavonoids and other plant compounds that may support metabolic health. Research indicates that regular tea consumption is associated with improved insulin sensitivity and reduced oxidative stress, both of which play a role in blood sugar regulation.
Several studies have linked habitual tea drinking with a reduced risk of developing type 2 diabetes and diabetes-related complications. While results vary across populations, black tea remains a calorie-free and sugar-free beverage that fits well into a blood-conscious eating plan.
To maximize potential benefits, black tea is best consumed without added sugar or honey. For those who prefer milder flavors, unsweetened blends such as chai (without sugar) or lightly spiced teas may be suitable alternatives.
4. Green Tea
Green tea has been widely studied for its potential health benefits. It contains antioxidants known as catechins, which may help reduce oxidative stress and support glucose metabolism.
Some research suggests that green tea consumption is associated with modest reductions in fasting blood glucose levels and improved insulin sensitivity. However, findings are mixed, particularly among individuals with established type 2 diabetes.
Despite inconsistent results, green tea remains a zero-calorie, sugar-free beverage that can be included safely in most balanced diets. Its lower caffeine content compared to coffee may also make it a suitable choice for individuals sensitive to caffeine.
5. Low-Fat or Nonfat Milk
Milk naturally contains carbohydrates in the form of lactose, along with high-quality protein and essential micronutrients such as calcium and vitamin D.
Research suggests that dairy proteins, including whey and casein, may slow digestion and promote a more gradual rise in blood sugar after meals. These proteins may also support insulin response when consumed as part of a balanced meal.
Health organizations, including the American Diabetes Association, generally recommend choosing low-fat or nonfat milk options to limit saturated fat intake. Because milk contains carbohydrates, individuals managing blood sugar should account for it within their overall carbohydrate targets.
6. Tomato Juice (Unsweetened, Low-Sodium)
Tomato juice is a vegetable-based beverage that is naturally low in sugar and contains antioxidants such as lycopene, along with small amounts of fiber.
Limited research suggests that consuming tomato juice before a carbohydrate-rich meal may help reduce post-meal blood sugar spikes compared to drinking water alone. This effect may be related to delayed digestion and improved insulin response.
When choosing tomato juice, it is important to select unsweetened, low-sodium varieties. Blending tomatoes with other non-starchy vegetables—such as celery, cucumber, or spinach—can further enhance nutritional value.
Additional Lifestyle Tips for Supporting Healthy Blood Sugar Levels
Beverage choices work best when combined with other healthy habits. Healthcare professionals commonly recommend the following strategies:
Eat meals and snacks at regular intervals
Combine carbohydrates with protein, fiber, and healthy fats
Engage in regular physical activity, such as walking after meals
Manage stress and prioritize adequate sleep
Monitor portion sizes and overall carbohydrate intake
Expert Summary
Water remains the most reliable beverage for supporting healthy blood sugar levels. Unsweetened coffee, black or green tea, low-fat milk, and vegetable-based juices such as tomato juice can also be included in a balanced diet when consumed mindfully.
Individuals with diabetes, prediabetes, or ongoing blood sugar concerns should work closely with a healthcare provider or registered dietitian to develop a personalized nutrition plan.
Sources & References
Harvard T.H. Chan School of Public Health – Healthy Drinks: https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/
American Diabetes Association – Nutrition and Beverages: https://diabetes.org/healthy-living/recipes-nutrition/eating-well
National Institutes of Health (NIH)—Tea and Health: https://www.nccih.nih.gov/health/tea-and-health
PubMed – Coffee Consumption and Type 2 Diabetes Risk: https://pubmed.ncbi.nlm.nih.gov/
Mayo Clinic – Diabetes Diet: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295