Best Beverages That Don't Spike Your Blood Sugar

Several dietitians have shared their top five no-added-sugar beverages that promote blood sugar stability, along with tips for selecting better drinks. Here they are!

1. Sparkling Water

Sparkling water, or seltzer, offers endless flavor options, from unflavored varieties to fruity or herb-infused blends. “For anyone looking to improve their beverage choices but still craving flavor, sparkling water is an excellent starting point,” says Barbara Ruhs, M.S., RD, from MarketRD.com. These beverages typically contain just carbonated water and natural flavors, making them calorie-free and ideal for blood sugar balance.

2. Tea

Tea is a global favorite that matches any mood, whether it’s green, black, white, or herbal varieties like peppermint or chamomile. It’s naturally calorie-free if you skip sweeteners and creamers. Sports nutritionist Marie Spano, M.S., RD, explains, “Tea can enhance insulin activity, which helps lower blood sugar.” The antioxidants in teas like green, black, and oolong varieties make them especially beneficial. However, for those managing diabetes or taking insulin, monitoring blood sugar levels is important when consuming tea.

3. Coffee

Black coffee—whether hot or cold—can support blood sugar levels, and studies link regular consumption to a lower risk of type 2 diabetes. Coffee’s plant compounds, such as chlorogenic acid, play a role in blood sugar management. The key is to avoid sugary add-ins like flavored syrups and whipped cream. Amy Davis, RDN, suggests enhancing flavor with cinnamon, which can mimic insulin effects and improve sensitivity. Together, coffee and cinnamon form a blood sugar-friendly duo.

4. Milk

Milk, including lactose-free and unsweetened soymilk, stabilizes blood sugar by combining carbohydrates with protein and fat. Whole milk is particularly effective due to its fat content, but low-fat milk can also be beneficial. For plant-based options, unflavored soymilk provides similar benefits without added sugars. Milk can replace juice in smoothies or be added to coffee to support steadier blood sugar levels.

5. Infused Water

For those who find plain water dull, infused water is a refreshing and customizable option. Add fresh or frozen fruits like berries or citrus slices and herbs like mint or basil for a flavorful twist. Simply combine the ingredients with water, refrigerate for a few hours, and enjoy. Infused water is a hydrating, blood-sugar-friendly alternative to sugary drinks.

Tips for Choosing Beverages to Support Blood Sugar Stability

• Low Carbohydrate Content: Check the nutritional label for total carbs, even if there’s no added sugar. If it has 5% DV or less per serving is considered low.
• Minimal Added Sugars: Also check the nutritional labels for added sugars.
• Contains Fiber or Protein: Beverages with added fiber or protein slow digestion, promoting more stable blood sugar levels.

Source: Eating Well, Roxana Ehsani, M.S., RD, CSSD, LDN, November 29, 2024.