What to eat or drink when your glucose is high? A guide to balancing blood sugar

October 29, 2025 •

5 min read

Did you know that drinking water helps your kidneys filter and flush out excess sugar through urination? Understanding what to eat or drink when your glucose is high is crucial for effectively managing your condition and preventing serious health complications.

Quick Summary

Consuming fiber-rich foods, lean protein, and plenty of water is key to managing high blood sugar. These dietary choices help slow digestion and flush excess glucose. It is essential to avoid sugary beverages and refined carbs that can cause dangerous spikes.

Key Points

Hydrate with Water: Drinking plenty of water is essential as it helps your kidneys flush out excess sugar through urination.
Embrace Fiber: Consuming fiber-rich foods like non-starchy vegetables and legumes slows down the absorption of sugar, preventing rapid blood glucose spikes.
Pair Carbs with Protein: Adding lean protein to meals and snacks helps regulate blood sugar by slowing digestion and increasing insulin sensitivity.
Choose Low-GI Foods: Opt for foods with a low glycemic index, such as berries, nuts, and whole grains, which have a less dramatic impact on blood sugar levels.
Avoid Sugary Drinks: Steer clear of sodas, juices, and other sugar-sweetened beverages, as they are a concentrated source of carbs that cause quick, dangerous spikes.
Exercise with Caution: Physical activity can help lower blood sugar, but if your glucose is very high (over 240 mg/dL), check for ketones first, as exercising with ketones present can be dangerous.

Understanding high blood glucose (hyperglycemia)

Hyperglycemia, or high blood glucose, occurs when your body either has too little insulin or cannot use insulin properly. Your blood sugar level rises when glucose from food and drink isn't moved into your cells for energy. While insulin and medication are the primary tools for managing high blood sugar, your diet plays a critical supporting role. Making smart food and drink choices is vital for stabilizing your blood sugar and preventing long-term complications.

Immediate actions for managing high blood sugar

If you have high blood sugar, your first step should be to drink plenty of water. Staying well-hydrated helps your kidneys flush excess sugar from your body through urine. While there is no single food that can bring down blood sugar instantly in an emergency, focusing on hydrating fluids and foods rich in fiber and lean protein can help normalize levels over time. If your blood sugar remains high or you have symptoms of diabetic ketoacidosis, seek medical attention immediately.

Prioritize hydrating fluids

Choosing the right liquids is one of the fastest and most effective steps you can take. Avoid fruit juices, sodas, and sports drinks, which are concentrated sources of sugar that will only make the problem worse.

Water: The best choice for flushing out excess glucose and preventing dehydration.
Unsweetened Green or Black Tea: Rich in antioxidants, these teas may reduce inflammation and improve insulin sensitivity.
Coffee (black or with a splash of milk): Studies suggest moderate consumption can lower long-term blood sugar, but avoid adding sugar. Too much caffeine can lead to dehydration and stress hormones that may raise blood sugar, so moderation is key.
Plain Milk or Plant-based Milk: Dairy milk provides high-quality protein and can help stabilize blood sugar. Plant-based alternatives like almond milk are also good options. Always choose unsweetened varieties.

Foods to prioritize

When your blood sugar is high, focus on foods with a low glycemic index (GI) that are rich in fiber, lean protein, and healthy fats. These foods are digested slowly, leading to a more gradual rise in blood sugar.

Non-starchy Vegetables: Examples include leafy greens like spinach, kale, and broccoli, as well as asparagus and mushrooms. These are low in carbs and packed with vitamins, minerals, and fiber.
Whole Grains: Brown rice, quinoa, and whole oats contain high amounts of fiber, which slows digestion and keeps blood sugar stable.
Legumes and Beans: Lentils, chickpeas, and black beans are excellent sources of both protein and fiber, which help regulate blood sugar after meals.
Berries and Citrus Fruits: Berries (strawberries, blueberries) and citrus fruits (oranges, grapefruits) are rich in fiber and antioxidants. Their fiber content balances out their natural sugar, preventing major spikes.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flax seeds provide healthy fats, fiber, and protein. They help increase insulin sensitivity and manage hunger.
Lean Protein Sources: Options like fish (especially fatty fish like salmon), eggs, and chicken breast provide protein without excess saturated fat. Protein slows digestion and helps you feel full.
Fermented Foods: Plain Greek yogurt, kefir, and sauerkraut contain probiotics that can improve insulin sensitivity and support gut health.

The power of fiber and protein

Fiber and protein are essential macronutrients for blood sugar control, especially when consumed alongside carbohydrates. Fiber is not digested by the body and therefore does not raise blood sugar. It helps by slowing the absorption of glucose from other foods, preventing rapid spikes. Protein also takes longer to digest than carbohydrates, further regulating the rate at which glucose enters the bloodstream. This combination leads to a more gradual and sustained release of energy, which helps maintain stable blood sugar levels over time. Incorporating protein with every meal or snack can be especially beneficial.

Comparison table: better vs. worse choices


To Eat/Drink When Glucose is High	To Limit or Avoid	Description
Water	Sugary Sodas & Juices	Sugary drinks cause rapid spikes, while water helps flush out excess glucose.
Non-starchy Vegetables	White Bread & Refined Grains	Non-starchy veggies offer fiber with minimal carbs. Refined grains are low in fiber and cause spikes.
Berries & Citrus Fruit	Candy, Cakes, & Pastries	Whole fruits provide fiber to balance natural sugar. Sweets cause immediate, sharp blood sugar spikes.
Whole Grains	Pre-sweetened Cereals	High-fiber whole grains offer steady energy. Sugary cereals are a concentrated source of added sugar.
Lean Protein (fish, eggs)	Processed Meats & Fried Foods	Lean protein slows glucose absorption. Processed meats and fried foods contain unhealthy fats and sodium.

Long-term dietary strategies

While focusing on specific foods is important for addressing immediate high blood sugar, adopting a sustainable, balanced dietary pattern is crucial for long-term management. Meal planning strategies recommended by health organizations like the American Diabetes Association and the CDC emphasize a balance of carbohydrates, protein, and healthy fats, with an emphasis on low-GI, high-fiber whole foods. A registered dietitian or certified diabetes educator can help you create a personalized plan.

For more detailed guidance, consider consulting resources from the American Diabetes Association, a leading authority on diabetes management and care.

Foods to limit or avoid

To prevent future high blood sugar events, it is equally important to know which foods to minimize. These items can trigger rapid and dangerous glucose spikes.

Sugary drinks: Soda, juice, and sweetened tea are major culprits for blood sugar spikes.
Refined carbohydrates: White bread, white rice, and white pasta are quickly digested, leading to a sharp increase in blood glucose.
Processed snacks: Cookies, crackers, and cakes often contain refined flour and added sugars.
Fried and fatty foods: Fried foods, high-fat processed meats, and full-fat dairy can contribute to insulin resistance.
Alcohol: Can interfere with diabetes medications and impact blood sugar levels. If you drink, do so in moderation.

Conclusion

Navigating what to eat or drink when your glucose is high involves focusing on a strategic, mindful approach rather than seeking a quick fix. By prioritizing water, fiber-rich whole foods, and lean protein, you can effectively help stabilize your blood sugar levels and support your overall health. Combined with regular exercise, proper medication, and professional medical guidance, these dietary strategies are a cornerstone of successful diabetes management. If your blood sugar remains high despite these efforts, or if you experience severe symptoms, contact your healthcare provider immediately.

Frequently Asked Questions

The best thing to drink when your blood sugar is high is plain water. It helps your kidneys flush out excess glucose and prevents dehydration. Unsweetened green or black tea and black coffee (in moderation) are also suitable options.

While no food can lower blood sugar instantly, some foods can help stabilize levels more quickly than others. Focus on high-fiber, low-GI foods like non-starchy vegetables (e.g., leafy greens, broccoli) and lean proteins (e.g., eggs, fish), which slow down sugar absorption.

You should avoid or limit sugary drinks (soda, fruit juice), refined carbohydrates (white bread, pasta), processed snacks (cookies, cakes), and fried foods. These items cause rapid spikes in blood sugar.

Yes, exercise is a very effective way to lower blood sugar because it makes your body more sensitive to insulin. However, if your blood sugar is above 240 mg/dL, check your urine for ketones. Do not exercise if ketones are present, as it can raise your blood sugar even higher.

Both protein and fiber are crucial for blood sugar control. Protein slows down digestion, while fiber prevents rapid sugar absorption. Pairing carbs with protein and fiber helps to stabilize blood sugar levels.

Yes, whole fruits are generally fine in moderation. The fiber in fruits helps balance their natural sugar, preventing major spikes. However, fruit juice should be avoided as it lacks the fiber and can spike blood sugar.

You should call a doctor if your blood sugar remains high despite your best efforts to manage it with diet, hydration, and exercise. If you have symptoms of diabetic ketoacidosis, such as nausea, vomiting, or difficulty breathing, seek immediate medical attention.