What Fluids Are Good for Lowering Blood Sugar? The Ultimate Guide

January 10, 2026 •

3 min read

According to a 2021 meta-analysis of observational studies, a higher water intake is associated with a lower risk of developing type 2 diabetes. For those managing or preventing diabetes, understanding what fluids are good for lowering blood sugar is a simple yet powerful tool for maintaining health.

Quick Summary

Proper hydration is a powerful tool for managing blood sugar. Plain water, unsweetened herbal and green teas, and low-sodium vegetable juices are excellent choices that support healthy glucose levels and improve insulin sensitivity.

Key Points

Prioritize Water: Plain water is the best fluid for diluting blood glucose and aiding kidney function, which helps flush out excess sugar.
Choose Unsweetened Teas: Green, black, and herbal teas contain antioxidants that can improve insulin sensitivity, but they must be consumed without added sugar.
Enjoy Coffee in Moderation: Unsweetened black coffee can improve sugar metabolism, but monitor your intake as caffeine may cause temporary spikes in some individuals.
Opt for Low-Fat Milk: The protein in low-fat milk can slow digestion and moderate post-meal blood sugar increases, but remember to count the carbohydrates.
Consider Low-Sodium Vegetable Juice: Certain vegetable juices, like tomato, offer vitamins and fiber that help slow the absorption of sugar, unlike high-sugar fruit juices.
Avoid Sugary Drinks: Sodas, fruit juices, and energy drinks should be avoided as they cause rapid and significant blood sugar spikes.

The Foundational Power of Water

Water is the single most important fluid for regulating blood sugar levels. Adequate hydration dilutes blood glucose and supports kidney function, which filters excess glucose from the blood. Dehydration can increase stress hormones that raise blood sugar. Adding lemon, cucumber, or mint can make water more appealing. Starting the day with water and drinking between meals can also help manage blood sugar.

Beneficial Teas and Unsweetened Coffee

Unsweetened herbal and green teas contain antioxidants that may reduce inflammation and improve insulin sensitivity.

Green Tea

Green tea, rich in catechins, may help lower fasting blood glucose. A 2020 meta-analysis supports its potential to lower fasting blood glucose levels. It is a calorie and sugar-free option for stable blood sugar.

Herbal Teas

Many herbal teas are antioxidant-rich, calorie-free, and sugar-free. Chamomile tea may reduce blood sugar in people with type 2 diabetes. Ginger water may also benefit diabetics due to its anti-inflammatory properties.

Black Tea and Coffee

Black tea consumption has been linked to a lower risk of type 2 diabetes. Unsweetened black coffee may also improve sugar metabolism. However, caffeine can temporarily spike blood sugar in some individuals, so moderation is key.

Dairy and Vegetable Options

Low-Fat Milk

Low-fat milk contains proteins (casein and whey) that can slow digestion and improve insulin response, leading to a more controlled rise in blood sugar after eating. The American Diabetes Association recommends low-fat or nonfat milk, remembering that it contains carbohydrates that need to be considered in meal planning.

Low-Sodium Vegetable Juice

Unlike high-sugar fruit juices, low-sodium vegetable juices offer vitamins, minerals, and fiber with less sugar. Juices from green leafy vegetables, celery, or tomatoes are good choices. Tomato juice before a high-carb meal has shown potential in lowering post-meal blood sugar levels in a small study.

Comparison of Beverage Choices


Beverage Type	Impact on Blood Sugar	Key Benefits	Things to Note
Plain Water	Very Low to None	Flushes excess glucose, improves kidney function, maintains hydration.	Calorie-free and the best choice for hydration.
Green Tea	Modest Reduction	Antioxidants improve insulin sensitivity and lower fasting blood glucose.	Must be unsweetened to gain benefits.
Black Coffee	Mixed, Potentially Beneficial	Plant compounds may support sugar metabolism.	Drink in moderation and unsweetened; caffeine can affect some individuals.
Low-Fat Milk	Low to Moderate	Protein content helps slow digestion and improves insulin response.	Contains carbs, must be factored into meal plan.
Low-Sodium Veggie Juice	Low to Moderate	High in vitamins and fiber, which slows sugar absorption.	Choose low-sodium varieties and limit portion size.
Sugary Soda/Juice	High	None	Causes rapid blood sugar spikes and should be avoided.
Energy Drinks	High	None	High in sugar and caffeine, leading to significant blood sugar spikes.

Conclusion: A Simple Approach to Better Blood Sugar

Prioritizing hydration with low-sugar, low-calorie fluids is crucial for managing blood sugar. Plain water is the optimal choice. Unsweetened teas, moderate black coffee, and vegetable juices offer additional benefits and variety. Limiting high-sugar drinks supports overall health. Consult a healthcare professional for personalized advice. This information is for educational purposes only and not a substitute for medical guidance.

Frequently Asked Questions

Plain water is the most effective and healthiest drink for lowering blood sugar. It helps dilute the glucose in your bloodstream and aids your kidneys in flushing out excess sugar.

Yes, unsweetened green tea can help manage blood sugar. It contains antioxidants that improve insulin sensitivity and has been shown to lower fasting blood glucose levels in studies.

The effect of coffee on blood sugar is mixed. While some studies suggest black coffee can improve sugar metabolism over time, the caffeine in both caffeinated and decaf coffee can cause a temporary spike in blood sugar in some individuals.

Low-fat or nonfat milk can be a good option in moderation. Its protein content helps slow digestion, which can lead to a more gradual rise in blood sugar compared to other carbs.

Even 100% fruit juice is high in natural sugars and lacks the fiber of whole fruit. This combination can cause blood sugar to spike rapidly and is best avoided or consumed in very small, measured portions.

Infusing water with fruits like lemon, cucumber, or berries adds flavor and encourages you to drink more, ensuring you stay hydrated without adding any sugar or calories that would affect your blood sugar.

Some research suggests that apple cider vinegar may help improve insulin sensitivity and lower blood sugar responses after meals, but it should be diluted in water and used cautiously.

Sugary beverages like regular soda, sweetened tea, and energy drinks should be strictly avoided, as their high sugar and carb content can cause significant blood sugar spikes.