These Are the 2 Best Drinks To Lower Your Blood Sugar, According to Registered Dietitians

Emily Laurence

If one of your health goals is keeping your blood sugar balanced, there’s a good chance your kitchen is stocked with foods like eggs, avocado and beans. Sarah Schlichter, MPH, RDN, a registered dietitian and owner of Bucket List Tummy and Nutrition for Running, says that some general advice for keeping blood sugar stable is prioritizing high-fiber foods, high-protein foods and complex carbs while minimizing foods high in added sugars. Eating this way, she says, benefits both the mind and body. Mentally, you’ll notice fewer mood swings. Keeping blood sugar balanced also benefits cardiovascular health.

But eating for blood sugar balance is only part of the equation; it’s important to factor in what you drink too. Just like with food, there are some drinks that support blood sugar stability while others can cause it to go haywire. Here, registered dietitians reveal the best and worst drinks for blood sugar balance.

Related: This Is the #1 Way To Lower Blood Sugar Naturally, According to an Endocrinologist 

The Worst Drinks for Blood Sugar

If you want to keep your blood sugar from spiking, Schlichter says that the first type of drink to be extra mindful of is anything with alcohol. She explains that alcohol can impact hormones and reduce the ability of insulin to act appropriately to reduce blood sugar levels. This, she says, can cause blood sugar levels to become unsteady. She says that heavy beers and mixed drinks are especially bad for blood sugar stability because they tend to be high in carbohydrates.

If you’re taking medication to manage your blood sugar, Schlichter adds that drinking alcohol may interfere with it. “To better manage blood sugar levels, people should avoid drinking on an empty stomach or when blood sugar levels are low,” Schlichter adds.

Besides being mindful of alcohol consumption, Kiran Campbell, RD, a registered dietitian and creator of Kiran Campbell Nutrition, says that sodas, sweet teas, energy drinks, sports drinks, sweetened coffee drinks and drinks with fruit juice can all cause blood sugar to spike. So if you want to keep blood sugar levels steady, these are all drinks to minimize or avoid.

Related: This Is the #1 Worst Habit for Blood Sugar, According to an Endocrinologist 

The 2 Best Drinks To Lower Your Blood Sugar

Now that you know which drinks can raise blood sugar levels comes another question: what should you drink instead? Campbell says there are two drinks, in particular, to prioritize if managing blood sugar is one of your health goals.

1. Water

You knew this one was coming, right? Even though it sounds like a no-brainer, the truth is that 47 percent of Americans don’t drink enough water, the drink Campbell says is most important for managing blood sugar levels. “Water will neither raise nor lower your blood sugar, but it may prevent episodes of hyperglycemia by regulating hormones that can impact glucose stabilization and urine production,” she explains. This is important because while water itself won’t lower blood sugar levels, being dehydrated can raise it because it causes blood sugar to become too concentrated.

Campbell emphasizes that the body literally can’t function unless it’s properly hydrated. “Therefore, water [should be] the number one beverage of choice for everyone, no matter what your blood sugar level is or other medical conditions you may have,” she says.

Related: 'I Drank 8 Glasses of Water Instead of Only 3 Every Day for 2 Weeks—Here's What I Noticed Right Away'

2. Unsweetened Green Tea

Campbell says that one drink that may actually lower blood sugar is unsweetened green tea. She points to a scientific study showing that people who drank green tea saw improvements in glucose metabolism (the breakdown of carbohydrates into simple sugars, which turn into glucose and is how cells receive nourishment) over people who drank decaf coffee, black tea or oolong tea.

The reason why Campbell says green tea has this effect is because it’s high in a specific type of polyphenol called epigallocatechin gallate (EGCG). Scientific studies show a connection between EGCGs and lowering blood sugar, indicating that drinking unsweetened green tea can help lower the risk of Type 2 diabetes.

As with any health goal, when it comes to managing blood sugar, it’s your overall diet that matters most. One food or drink can’t single-handedly keep your blood sugar low. But if you’re wondering what to replace your soda, energy drinks, or sweet tea with in an effort to manage your blood sugar levels, unsweetened green tea is your best bet. Second to water, of course! Nothing can replace good old H2O, no matter how healthy your diet is.

Next up, find out how to tell if you're drinking enough water or if you need to up your intake.

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