What to Drink to Lower Glucose Levels Naturally

December 5, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), drinking plenty of water and staying hydrated can help the kidneys flush out excess glucose through urine, a key action for those with high blood sugar. This and other low-sugar beverages are vital for anyone asking what to drink to lower glucose levels effectively and maintain overall health.

Quick Summary

Several beverages, such as water, unsweetened teas, and certain vegetable juices, can support healthy blood sugar management. These drinks aid hydration, improve insulin sensitivity, and avoid adding extra sugar and calories. Incorporating these healthy beverage choices can be a simple, yet impactful, part of a blood sugar management plan.

Key Points

Prioritize Water: Drink plenty of plain water to stay hydrated and help your kidneys flush out excess glucose.
Choose Unsweetened Teas: Opt for unsweetened green, black, or herbal teas like cinnamon and ginger, which contain antioxidants that improve insulin sensitivity.
Enjoy Black Coffee in Moderation: Long-term studies suggest black coffee consumption may lower diabetes risk, but monitor your personal response to caffeine.
Select Low-Carb Milks: Opt for low-fat dairy milk or unsweetened plant-based milks, ensuring they fit within your daily carbohydrate limits.
Limit or Avoid Sugary Beverages: Stay away from regular soda, sweetened fruit juices, and energy drinks to prevent dangerous blood sugar spikes.
Infuse Water for Flavor: Add fresh fruit or herbs like cucumber, mint, or lemon to water for a tasty, sugar-free alternative.

Hydration is Your First Line of Defense

Proper hydration is the most fundamental aspect of managing your blood sugar through diet. Plain water contains no carbohydrates, calories, or sugar, making it the safest and most effective choice for everyone, especially those with diabetes. Dehydration can concentrate blood sugar, leading to higher glucose readings. Regularly drinking water helps your kidneys flush excess sugar from your system via urine, counteracting the effects of hyperglycemia. Aim for consistent water intake throughout the day to support stable glucose levels. If plain water feels too boring, consider infusing it with natural flavors like citrus slices, mint, cucumber, or berries for a refreshing, sugar-free twist.

Unsweetened Teas and Their Antioxidant Power

Unsweetened teas offer a flavorful way to support blood sugar management. Many varieties are rich in antioxidants and other compounds that can improve insulin sensitivity.

Green Tea

Green tea contains polyphenols, particularly epigallocatechin gallate (EGCG), which has been shown to improve insulin sensitivity and support glucose metabolism. A meta-analysis published in 2021 found that regular green tea consumption could help lower fasting blood glucose levels.

Black Tea

Like green tea, black tea comes from the Camellia sinensis plant and is rich in antioxidants. Studies suggest that black tea compounds can help improve insulin resistance and decrease oxidative stress. One review indicated that daily black tea consumption might help reduce the risk of type 2 diabetes.

Herbal Teas

Several herbal teas, which are naturally caffeine-free, also offer benefits for blood sugar control:

Cinnamon Tea: Compounds in cinnamon may mimic insulin's effects and slow the breakdown of carbohydrates in the digestive tract, resulting in a more gradual rise in blood sugar after a meal.
Ginger Tea: Ginger is known for its anti-inflammatory properties and may help improve fasting blood sugar levels and A1C in those with type 2 diabetes.
Hibiscus Tea: This tea is packed with antioxidants and has been studied for its potential to lower both blood sugar and blood pressure, a common comorbidity with diabetes.

Coffee: The Caffeinated Connection

For many, coffee is a daily ritual. Research on coffee's effect on blood sugar is mixed, but mostly positive when consumed black. Long-term studies associate regular coffee consumption with a lower risk of developing type 2 diabetes, possibly due to antioxidant compounds that improve glucose metabolism. However, the caffeine in coffee can have a short-term effect on insulin sensitivity for some individuals with diabetes. It is crucial to monitor your personal response. Avoid sugary additions like flavored syrups, cream, and excessive sugar, which negate any potential benefits and can cause a blood sugar spike. Opting for black coffee or a low-sugar alternative is key.

Dairy and Plant-Based Milks

Unsweetened milks can be a safe and nutritious beverage choice. The protein in dairy milk, such as whey and casein, can slow digestion and help reduce the post-meal blood sugar response. For plant-based alternatives, unsweetened versions of soy or almond milk are excellent low-carb options. Always check nutrition labels, as many plant-based milks contain added sugars.

Comparing Beverages for Blood Sugar Control


Beverage	Primary Benefit for Blood Sugar	Carb/Sugar Content	Things to Consider
Water	Hydration, kidney function	Zero	Best choice for general hydration. Infuse with fruit for flavor.
Unsweetened Teas	Antioxidants, insulin sensitivity	Zero (herbal) to Minimal (black/green)	Choose unsweetened varieties; limit caffeine intake before bed.
Black Coffee	Improved glucose metabolism	Minimal to Zero	Avoid sugar/cream; monitor individual caffeine response.
Vegetable Juice	Fiber, vitamins, low-GI	Low to moderate	Select homemade or 100% vegetable versions; limit fruit additions.
Milk (Low-fat)	Protein slows sugar absorption	Moderate (lactose)	Factor into daily carb count; choose low-fat options.

What to Avoid: The Sugar Trap

Just as important as knowing what to drink is knowing what to avoid. The following beverages are high in sugar and carbohydrates and can cause rapid, dangerous blood sugar spikes:

Regular Soda: A single can of soda can contain a substantial amount of sugar and empty calories.
Energy and Sports Drinks: These are often loaded with carbs and sugar, which can negatively impact blood sugar management and increase blood pressure.
Sweetened Fruit Juices: Even 100% fruit juice can cause a blood sugar spike due to its high concentration of natural sugars and lack of fiber. It is always better to eat the whole fruit to benefit from the fiber.

How to Build Your Healthy Drinking Routine

Incorporating these blood sugar-friendly drinks into your daily life is a simple but impactful step towards better health. Start your day with a glass of water or unsweetened tea to hydrate and kickstart your metabolism. Throughout the day, keep a reusable water bottle handy to ensure you're drinking consistently. If you crave flavor, experiment with different herbal teas or fruit-infused waters. For a heartier option, a moderate portion of low-fat dairy milk or a green vegetable smoothie can provide nutrients while stabilizing blood sugar. Always remember that these beverages supplement, not replace, a balanced diet and regular exercise.

Conclusion: Mindful Sips for Better Health

Choosing the right beverages is an essential, often overlooked, aspect of managing blood sugar levels. While no single drink is a magic cure, making mindful choices like prioritizing water and unsweetened teas, and limiting sugary drinks, can have a significant positive impact. By staying well-hydrated and opting for low-sugar, nutrient-rich options, you can effectively help manage your glucose levels and support your long-term wellness journey. For personalized advice, it's always best to consult with a healthcare professional or a certified diabetes educator to create a plan that fits your individual needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any significant changes to your diet or treatment plan.

Frequently Asked Questions

No, drinking water alone will not lower your blood sugar immediately in the same way medication would. However, staying hydrated helps your kidneys remove excess glucose from the blood through urine, which is especially important if you have high blood sugar.

While diet sodas don't contain sugar and won't spike your blood sugar, some studies have linked artificial sweeteners to a potential risk for metabolic syndrome and increased insulin levels. They are a better choice than regular soda, but moderation is advised.

No, it is best to avoid fruit juice for managing blood sugar. Even 100% fruit juice is high in natural sugars and low in fiber, which can cause a rapid spike in blood glucose. Eating the whole fruit is always the healthier option.

Some studies suggest that compounds in cinnamon can enhance insulin function and slow down carbohydrate digestion, which can lead to more stable blood sugar levels. It should be consumed unsweetened as part of a balanced diet.

Unsweetened options like low-fat cow's milk or unsweetened plant-based milks are best. The protein in dairy can help slow sugar absorption, but remember to count the natural carbohydrates (lactose) in dairy milk towards your daily totals.

No, energy drinks should be avoided, as they are typically high in both caffeine and sugar. This combination can cause significant blood sugar spikes, increase blood pressure, and cause insulin resistance.

Yes, in addition to its potential benefits for blood sugar and insulin sensitivity, hibiscus tea has been shown to help lower blood pressure, which is particularly beneficial for those with diabetes who are at a higher risk for heart disease.