Which drink is best for prediabetes? A guide to managing blood sugar through hydration

October 15, 2025 •

5 min read

According to the Centers for Disease Control and Prevention, more than 80% of people with prediabetes are unaware they have it. Learning which drink is best for prediabetes is a crucial step toward better health, as smart beverage choices can profoundly influence your blood sugar levels and potentially reverse the condition.

Quick Summary

Hydrating with low-sugar, calorie-free beverages like water and unsweetened tea is vital for prediabetes management, aiding in blood sugar control and weight management. Avoiding sugary drinks like soda and juice is equally important to prevent spikes. Lifestyle changes, including mindful beverage choices, can significantly reduce the risk of developing type 2 diabetes.

Key Points

Water is the best choice: It's zero-calorie, sugar-free, and essential for flushing excess glucose from the body.
Unsweetened teas are highly beneficial: Green and herbal teas offer antioxidants that improve insulin sensitivity and help regulate blood sugar.
Avoid sugary drinks entirely: Sodas, fruit juices, and sweetened coffees cause rapid blood sugar spikes and contribute to weight gain.
Moderate, unsweetened coffee is acceptable: Studies link regular, plain coffee consumption to a lower risk of type 2 diabetes.
Vegetable juice offers nutrients with less sugar: Juices made from green vegetables are low in sugar but rich in fiber and vitamins, unlike high-sugar fruit juices.
Diet and exercise are essential complements: Healthy beverage choices are most effective when combined with a balanced diet and regular physical activity.

The role of beverages in managing prediabetes

Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough for a type 2 diabetes diagnosis. It is often a silent condition, but the long-term damage to the heart, blood vessels, and kidneys may have already begun. The good news is that with dedicated lifestyle changes, including better dietary habits, prediabetes is often reversible. While food choices are often the primary focus, the drinks you consume play an equally critical role in managing blood sugar and preventing the progression to type 2 diabetes. Sugary drinks, in particular, can cause rapid spikes in blood sugar, while healthier options can help keep levels stable.

The best drink choices for prediabetes

Making mindful beverage choices is a cornerstone of managing prediabetes. Zero-calorie or very low-calorie drinks are your best bet. Here are some of the top options recommended by health experts:

Water: The gold standard for hydration, water is calorie-free and sugar-free. Staying well-hydrated helps your kidneys flush out excess sugar through urine, which is especially important for blood sugar control. You can enhance the flavor by infusing it with fresh fruits like lemon, lime, or cucumber, or with herbs like mint.
Unsweetened Tea: Green, black, white, and herbal teas (like chamomile or ginger) are excellent, low-carb options rich in disease-fighting antioxidants. Green tea, in particular, contains compounds called catechins that may improve insulin sensitivity and lower blood glucose levels. Just remember to drink it unsweetened, as adding sugar or honey defeats the purpose.
Unsweetened Coffee: Moderate consumption of black, unsweetened coffee has been linked to a reduced risk of type 2 diabetes. Plant compounds in coffee may support the health of cells that protect against fatty liver and preserve insulin function. The key is to avoid adding sugary syrups, creamers, or excessive amounts of milk.
Vegetable Juice: Unlike most fruit juices, vegetable juices, particularly those made from green leafy vegetables, celery, or cucumbers, are low in sugar and high in fiber and nutrients. Tomato juice, in particular, has been shown to potentially lower blood sugar after a carb-rich meal. Be sure to check labels for added sugars or excessive sodium in store-bought options.
Low-fat Milk and Alternatives: Low-fat or non-fat milk can be consumed in moderation and provides essential nutrients like calcium and vitamin D. The protein in dairy helps slow digestion and improves insulin response. For those preferring alternatives, unsweetened almond, soy, or coconut milk are lower-carb options. Always check labels to ensure there are no hidden sugars.

Drinks to limit or avoid with prediabetes

Just as important as knowing what to drink is understanding what to avoid. These beverages can contribute to weight gain and cause dangerous blood sugar spikes.

Sugary Sodas: A single can of regular soda can contain a huge amount of sugar, causing an immediate and sharp spike in blood glucose. This offers no nutritional value and is directly linked to weight gain and insulin resistance.
Fruit Juices: Even 100% fruit juice, while containing some nutrients, is concentrated with natural sugar and lacks the fiber of whole fruit. This can lead to a quick rise in blood sugar. It's better to eat a whole piece of fruit to benefit from its fiber content, which helps stabilize blood sugar levels.
Energy and Sports Drinks: These are typically loaded with both sugar and caffeine, which can cause significant blood sugar spikes and increase blood pressure. They are not recommended for prediabetes management.
Sweetened Teas and Coffees: While unsweetened versions are beneficial, pre-sweetened beverages or adding large amounts of sugar to your own can negate all health benefits. This includes many flavored lattes and bottled iced teas.

Practical tips for making healthier beverage choices

Transitioning your drinking habits can seem daunting, but it's an impactful change you can make immediately. Here are some actionable tips:

Start your day with a glass of water, perhaps infused with lemon, to rehydrate and kickstart your metabolism.
If you crave a fizzy drink, try sugar-free seltzer or sparkling water with a squeeze of fresh lime juice instead of soda.
Batch-make unsweetened iced tea with fresh berries or mint for a refreshing and healthy alternative.
If you can't go without your daily coffee, try brewing it with a dash of cinnamon instead of sugar for a natural flavor boost.

Comparison of beverages for prediabetes


Beverage Type	Recommended for Prediabetes?	Blood Sugar Impact	Nutritional Value	Considerations
Water	✅ Yes	Lowers concentration of blood sugar	None, but essential for hydration and bodily function	Calorie and sugar-free. Add flavor with fruit/herbs
Unsweetened Teas	✅ Yes	Improves insulin sensitivity	Rich in antioxidants	No added sugar. Caffeine may affect some individuals.
Unsweetened Coffee	✅ Yes (in moderation)	Linked to lower diabetes risk	Plant compounds may improve sugar metabolism	Avoid sugary additives. Watch caffeine intake.
Sugary Sodas	❌ No	Causes rapid blood sugar spikes	None	Directly contributes to weight gain and insulin resistance.
Fruit Juice	❌ No	Causes rapid blood sugar spikes	Some vitamins, but concentrated sugar	High in sugar and calories without fiber.
Vegetable Juice	✅ Yes (moderation)	Stabilizes blood sugar due to fiber	High in vitamins and minerals	Check for added sodium and sugar in processed juices.
Low-Fat Milk	✅ Yes (moderation)	Protein can help with blood sugar response	Calcium, Vitamin D, Protein	Contains natural sugars (lactose), must be counted towards carb intake.

Conclusion

Managing prediabetes involves careful attention to both food and drink. The single best drink for prediabetes is plain water, but a variety of unsweetened options like tea and coffee can add flavor and health benefits without compromising blood sugar control. By consistently choosing water and other low-sugar beverages over sugary drinks, you can effectively manage your blood sugar levels, aid in weight management, and significantly reduce your risk of developing type 2 diabetes. It is a simple yet powerful lifestyle change with profound long-term health benefits.

American Diabetes Association: What Can I Drink?

This authoritative source provides a valuable guide on beverage choices for managing blood sugar.

Additional lifestyle factors to consider

While beverage choice is a critical component of prediabetes management, it should be part of a broader healthy lifestyle. Regular physical activity, a balanced diet rich in whole foods, and managing stress are all essential for reversing insulin resistance and improving overall health. Consult a healthcare provider or a registered dietitian to create a personalized plan that works for you.

Frequently Asked Questions

It is best to limit or avoid fruit juice entirely, including 100% fruit juice. While it contains some nutrients, the concentrated natural sugar causes a rapid blood sugar spike. Eating whole fruit is a much better option because the fiber helps slow down sugar absorption.

While diet soda is a sugar-free alternative, its effects on blood sugar are still debated. Some research suggests artificial sweeteners could trigger cravings for sugary foods. It's best to transition away from all soda and opt for water or unsweetened tea.

Staying hydrated with water helps your kidneys flush out excess sugar through urine. When you are dehydrated, the glucose in your bloodstream becomes more concentrated, leading to higher blood sugar levels.

Drinking water consistently throughout the day is key. Having a glass of water before meals can also help control appetite and support healthy hydration. For caffeinated beverages like coffee, be mindful of how your blood sugar reacts, as caffeine can sometimes cause a temporary spike.

Unsweetened milk alternatives like almond or soy milk are often lower in carbs than dairy milk, making them a good option. However, dairy milk contains protein that can help regulate blood sugar response. The key is to choose low-fat or non-fat and count the natural sugar (lactose) as part of your carbohydrate intake.

Many alcoholic beverages are high in sugar and calories. It's best to consume alcohol in moderation or avoid it entirely when managing prediabetes. If you do drink, choose low-carb options like dry wine or spirits with a sugar-free mixer and always have a glass of water on hand.

Herbal teas like chamomile, ginger, and peppermint are calorie-free and rich in antioxidants, which can reduce inflammation and improve insulin sensitivity. They are a great part of an overall healthy diet and lifestyle, but they alone cannot reverse the condition.