"Top 7 Blood Sugar-Lowering Drinks: Expert Tips & Benefits"

7 drinks to lower blood sugar

1. Water

When it comes to the top drink to lower blood sugar, Steele says nothing beats plain water. “Good hydration supports better glucose metabolism and can even lower blood glucose levels in the short term by increasing blood volume.” This dilution reduces blood viscosity, which is one reason elevated glucose can contribute to inflammation.

According to guidelines from the National Academies of Sciences, Engineering, and Medicine, women should aim for about 11.5 cups (92 ounces) of fluids daily, while men should target around 15.5 cups (124 ounces). The Mayo Clinic states that these totals include water, other beverages, and moisture from food (as about 20% of daily fluids typically come from food).

Unless your healthcare provider has advised a fluid restriction, keeping a refillable water bottle on hand and sipping regularly is an easy way to stay hydrated, support healthy blood sugar, aid digestion, and maintain steady energy throughout the day.

2. Cinnamon-infused water

Steele says, “Simply adding a teaspoon of ground cinnamon or a cinnamon stick to a glass of water and letting it sit for about 30 minutes before you drink it can increase your body’s ability to process glucose more effectively and, over time, help maintain or improve insulin resistance.”

Cinnamon contains bioactive compounds like cinnamaldehyde, polyphenols, and methylhydroxychalcone polymer (MHCP), that help improve insulin receptor signaling. This process allows muscles to absorb glucose more efficiently, using it for energy rather than storing it as fat.

Steele notes that Ceylon cinnamon (“true” cinnamon) is preferred over Cassia for safer, more effective results. For extra flavor, try adding lemon or fresh mint leaves to create a mocktail-like blend.

3. Chia seeds in water

Chia seeds are a powerful source of fiber that can benefit blood sugar control. “The seeds’ formation of a viscous gel helps slow glucose absorption, giving your body a chance to better utilize the glucose from your meal,” says Steele.

To make this fiber-rich option, she recommends adding a tablespoon of chia seeds to a tall glass of water with a squeeze of lemon or lime and consuming it before a meal.

4. Black, unsweetened coffee (for some)

Coffee has long been studied for its potential health perks. “The chlorogenic acids reduce glucose absorption, leading to lower post‑prandial glucose responses when consumed near a meal (and without added sugar and milk),” says Steele.

Research supports this connection. A large analysis of data from more than 7,000 Korean adults, published in the peer-reviewed journal Nutrients in April 2025, found that drinking two or more cups of black coffee daily was associated with improved insulin sensitivity and reduced insulin resistance, particularly in women and older adults. Just be sure to skip added sugars and creamers to maximize the benefits.

5. Green tea

Light, soothing, and packed with antioxidants, green tea has earned a reputation as one of the healthiest beverages you can drink. “The popular polyphenol EGCG in green tea is shown in research to help with glucose metabolism by enhancing insulin receptor activity,” says Steele. This boost to insulin function can help the body use glucose more efficiently, supporting stable blood sugar levels.

6. Vegetable juices (blended, not pressed)

“The polyphenols and prebiotic fibers in non-starchy veggies help keep our gut bacteria thriving, which in turn helps keep glucose metabolism working well and can keep us out of insulin resistance,” Steele says.

For one of the most nutrient-packed drinks to lower blood sugar, she recommends blending vegetables such as cucumber, celery, or spinach with water, then adding fresh lemon or lime juice along with mint or ginger. Blending keeps the fiber intact, which helps slow glucose absorption and supports digestive health. She cautions to avoid pressed vegetable juices, as the fiber is removed and they’re often mixed with fruit juice, which can cause a rapid spike in blood sugar.

7. Apple cider vinegar

Apple cider vinegar (ACV) has earned a place among the best drinks to lower blood sugar. “Research shows it can help lower glucose by improving insulin sensitivity,” Steele says.

In an eight-week randomized trial published in Frontiers in Clinical Diabetes and Healthcare in 2023, patients with type 2 diabetes who consumed 30 milliliters of ACV daily saw significant reductions in fasting blood glucose, hemoglobin A1C, and LDL cholesterol compared to a control group.

To make apple cider vinegar more enjoyable, Steele suggests adding one tablespoon to sparkling water with fresh mint, ginger, and lemon for a refreshing, blood sugar–friendly mocktail. Just be sure to dilute it well to protect your teeth and stomach lining.

Drinks that raise blood sugar

Knowing what to drink is just as important as knowing which beverages to avoid. Certain drinks can cause rapid spikes in blood sugar, which may lead to energy crashes, increased hunger, and long-term health risks. Some common drinks that raise blood sugar include:

• Regular soda: These beverages are packed with added sugar and lacking fiber or protein to slow absorption.
• Fruit juices (especially store-bought or concentrated): Even 100% fruit juice can cause a spike because it contains natural sugars without the fiber from whole fruit.
• Sweetened coffee drinks: Lattes, frappuccinos, and flavored coffees often contain multiple pumps of syrup and whipped cream.
• Energy drinks: Many combine high sugar content with caffeine, leading to a sharp glucose rise.
• Sweetened iced tea or lemonade: Bottled and restaurant versions can contain as much sugar as soda.
• Alcoholic mixed drinks: Cocktails made with juice, soda, or syrups can cause blood sugar spikes, especially without food.

Why is it important to manage blood sugar? An expert’s answer:

“Maintaining healthy glucose levels sets the stage for long-term metabolic success and helps prevent chronic diseases before they start,” says Steele. “Glucose instability fuels inflammation, raises the risk for conditions like diabetes, heart disease, high blood pressure, kidney disease, and cancer, and speeds up the aging process.”

Stable blood sugar also supports clear thinking and steady energy because it fuels the brain and body more effectively. This stability also makes it easier to stick with healthy habits over time.

Smart strategies for diabetes management

“Prevention is ideal, but if you’ve already been diagnosed with insulin resistance, prediabetes, or type 2 diabetes, don’t lose hope,” says Steele. “Metabolic health is highly responsive to the right lifestyle changes.”

Along with adding drinks to lower blood sugar to your routine, she recommends:

• Prioritizing a high-protein breakfast: “Start your day with at least 30 grams of protein, ideally from savory, whole food sources.” This supports stable glucose and energy throughout the day.
• Tracking and increasing daily movement: “Aim to gradually reach 7,500 to 10,000 steps per day.” Walking after meals, adding short “exercise snacks,” and taking movement breaks can improve insulin sensitivity.
• Building a strength training habit: “Begin with one session per week for 30 minutes, and work up to three to four times per week.” Start with simple air squats (in recent research, squats were to shown to be at least as effective as walking at lowering blood sugar), then progress to wall push-ups or resistance exercises.
• Choosing real, minimally processed foods: “Start by filling at least one fourth of your plate with whole foods, and gradually work up to 80 to 100% of your plate.” Keep treats as occasional indulgences rather than daily staples.

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