There are several drinks that have been shown to help reduce blood sugar levels in individuals with diabetes or those at risk of developing the condition. One such drink is green tea.
Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues. A 2021 review concluded that probiotic foods had a notable effect on blood sugar regulation in people with type 2 diabetes. Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy (35). “When blood sugars are poorly regulated after eating a carbohydrate-heavy meal, snack, or sugary beverage, a person may be hit with post-meal fatigue, mood swings, or even more cravings,” says Crouch.
This also gives you a picture of your blood fat responses and gut health. However, one 2020 study found that drinking caffeinated coffee first thing after a night of disrupted sleep led to decreased blood sugar control, compared with sleep disruption alone. A 2019 meta-analysis of six studies found that taking coffee extract as a supplement was linked to lower fasting blood sugar levels. Maintaining a moderate weight will support blood sugar management and decrease your risk of developing diabetes. However, prioritizing whole grains over processed ones and refined carbs provides greater nutritional value while helping decrease your blood sugar levels (14). When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
Legumes are also high in fiber, which helps keep blood sugar from spiking since the fiber slows the breakdown of the foods. Try making a hearty lentil soup or having a chickpea hummus to dip veggies into. Fat helps slow digestion, which delays the absorption of carbohydrates into the blood.
Green Tea
Food can certainly spike your blood sugar, but what you drink plays a part, too. Here are a few blood-sugar-friendly drinks to reach for when you’re feeling thirsty. If your blood sugar is above 240 mg/dL, check your ketone levels and don’t exercise if they’re elevated. Exercise can increase ketone levels, which can raise blood sugars and put you at a greater risk of ketoacidosis.
Green tea is a popular beverage that is known for its numerous health benefits, including its ability to help lower blood sugar levels. Studies have shown that the catechins found in green tea can improve insulin sensitivity and reduce blood sugar levels.
This can include foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened dessert items. Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management (18, 19). You may not think fruit juice is the healthiest choice when it comes to your blood sugar, but 100% prune juice has some health benefits. That’s because Palinski-Wade says it has 4 grams of naturally occurring fiber4 per serving and supports gut health5, which influences blood sugar regulation.
Bonney also suggests that if you get tired of drinking water, you can try flavored carbonated water to change it up. Along with exercise and certain medications, you can also change your diet to help you lower your blood sugar. Beans, especially kidney, pinto and black beans, are an excellent choice for those with diabetes. They’re packed with vitamins and minerals and are a very good source of fiber, too. They’re a great alternative to meat when it comes to meeting your protein needs.
That’s why it may be best to stick to lower doses of around 0.5–1 g of Cassia cinnamon per day to avoid surpassing the tolerable daily intake of coumarin. Cassia cinnamon is high in coumarin, which may cause liver damage if consumed in high amounts. People taking medications for diabetes should also talk to a doctor before taking cinnamon supplements to avoid adverse side effects. While both varieties of cinnamon likely lower blood sugar and fight diabetes, most research has focused on the potential benefits of Cassia cinnamon. Diabetes has also been increasingly linked to the development of Alzheimer’s disease and other types of dementia, with some people now referring to Alzheimer’s disease as type 3 diabetes. The classification of type 3 diabetes is highly controversial, and it’s not widely accepted by the medical community as a clinical diagnosis (25).
How to incorporate green tea into your diet:
- Drink a cup of green tea in the morning instead of coffee
- Add green tea to smoothies or iced beverages
- Enjoy a cup of green tea as an afternoon pick-me-up
Cinnamon Tea
Cinnamon tea is another beverage that has been shown to help reduce blood sugar levels. Cinnamon contains compounds that can mimic the effects of insulin and help regulate blood sugar levels.
How to make cinnamon tea:
- Boil water and add a cinnamon stick
- Let it steep for 10-15 minutes
- Remove the cinnamon stick and enjoy your tea
Frequently Asked Questions
Can I drink these teas if I don’t have diabetes?
Yes, these teas can be enjoyed by anyone looking to maintain healthy blood sugar levels or improve insulin sensitivity.
How often should I drink these teas?
It is recommended to drink green tea or cinnamon tea daily to see the most benefits in reducing blood sugar levels.
