Healthy Blood Sugar: What to Drink

Your body relies on blood sugar as its primary source of energy. However, having high blood sugar levels doesn’t result in a surge of energy to tackle tasks but rather has the opposite effect. Elevated blood sugar can lead to headaches, fatigue, weakness, and even nausea. Over time, it can also increase the risk of pre-diabetes and diabetes.

To maintain healthy blood sugar levels, it’s essential to follow a nutritious diet, engage in regular exercise, and be mindful of your beverage choices. While there isn’t a magical drink that can lower blood sugar, certain beverages can help stabilize it and prevent spikes.

Here’s what dietitians suggest regarding the best and worst drinks for maintaining blood sugar balance.

Optimal drinks for lowering blood sugar:

1. 1. 1. Water: Your blood sugar’s best friend is none other than water itself. Staying adequately hydrated is crucial for maintaining blood sugar balance. When blood sugar levels are elevated, drinking sufficient water can help reduce them. Water hydrates the body, increases blood volume, and dilutes glucose levels in the bloodstream. This is particularly important for individuals with high blood sugar and conditions like diabetes, as they often experience decreased kidney function due to damaged blood vessels. Aim for eight to 10 cups of water per day, and increase your intake by 8 ounces for every 30 minutes of exercise.
      2. Coffee: Beverages rich in antioxidants, known as polyphenols, can aid blood sugar control by reducing the absorption of carbohydrates and enhancing sugar uptake into cells, resulting in smaller blood sugar spikes. Coffee, a polyphenol-rich beverage, has been inversely associated with the risk of developing type 2 diabetes. 
      3. Green tea: Similar to coffee, green tea contains polyphenols that contribute to lower risk of type 2 diabetes. To reap the benefits, it’s recommended to consume about six cups of green tea per day. Opt for matcha if you want the green tea variant with the highest polyphenol content. The compounds in green tea can also help decrease inflammation and stress hormones, potentially assisting in fighting against insulin resistance. Additionally, unsweetened iced teas of any kind can keep you hydrated without causing blood sugar spikes.
      4. Protein Shakes:  Whey Protein Isolate is a convenient and effective option for individuals looking to regulate blood sugar. The combination of protein, carbohydrates, and healthy fats in protein shakes can provide a balanced macronutrient profile that helps prevent blood sugar spikes. Protein helps slow down the absorption of carbohydrates, leading to a more gradual release of glucose into the bloodstream. This helps avoid sudden spikes in blood sugar levels. Moreover, protein shakes are a versatile and customizable beverage option. They can be prepared with various ingredients such as low-glycemic fruits, vegetables, nut butter, or unsweetened dairy or plant-based milk. These additions can contribute to the overall nutritional value of the shake and further support blood sugar control.
      5. Prune juice: While fruit juice may not seem like the healthiest choice for blood sugar regulation, 100% prune juice offers some advantages. Prune juice contains naturally occurring fiber, with around 4 grams per serving, which supports gut health and influences blood sugar regulation. Adding fiber-rich foods to your diet helps stabilize blood sugar levels and promotes weight management. You can consume half a cup of prune juice as is or use it as a natural sweetener in smoothies, soups, and sauces.

Drinks to avoid for lowering blood sugar:

Drinks high in added sugar are quickly absorbed by the body, leading to rapid spikes in blood sugar and insulin levels. It’s important to be mindful of such drinks, especially when consumed on an empty stomach. Read the labels to identify beverages high in added sugars and lacking nutritional value. Soda, for example, can cause a sharp increase in insulin and blood sugar levels. Energy drinks are also unfavorable due to their excessive caffeine content and added sugars, both of which can contribute to blood sugar spikes. Instead, consider alternatives like seltzer water with a squeeze of fresh lemon if you crave something carbonated.

Remember, maintaining stable blood sugar levels is crucial for overall health and well-being. By making informed choices about the beverages you consume and incorporating them into a balanced diet, you can support healthy blood sugar regulation.