When you’re looking to manage your blood sugar levels, what you drink is as important as what you eat. But no single drink can lower your levels.
There’s a big range in blood sugar responses to different drinks. Some drinks have a quick impact, while others have a slower, more moderate effect.
For example, a regular soda has high amounts of sugar. In some people, it can lead to rapid blood sugar peaks. If you’re in this group, the peaks might be followed by dips in blood sugar.
Milk, by contrast, leads to slower, steadier increases in blood sugar. And some other drinks, like water, don’t affect your blood sugar at all.
Managing your blood sugar is important, whether or not you have diabetes.
ZOE’s own research shows that for some people, large dips in blood sugar are linked with feeling hungry after eating and consuming more later in the day.
And if your blood sugar levels are high for an extended period, it can increase your risk of cardiovascular disease.
Below, we look at four drinks that could help you manage your blood sugar.
1. Water
Water keeps you hydrated without contributing any energy in the form of sugar.
Because water doesn’t contain any sugar, it won’t increase the amount of sugar in your blood. It’s a great replacement for sugary drinks.
Some people find sparkling water more appealing than still water.
And if you’re looking for added flavor (but little sugar) try adding cucumber and mint to your water. Some other options are ginger and lemon or watermelon and basil.
Drinking enough water is particularly important if you have prediabetes or diabetes, as dehydration may lead to more sugar in your blood.
2. Green tea
Green tea already boasts plenty of health benefits. And recent research suggests that it may have favorable effects on your blood sugar, too.
For instance, a 2019 meta-analysis of 27 studies found that short- and long-term green tea consumption lowered fasting blood sugar levels. However, there wasn’t any effect on levels after a meal. Caffeinated and decaf black tea, meanwhile, had no effect.
A 2020 meta-analysis reported similar results.
The duration of green tea consumption in the studies ranged from 3–72 weeks, suggesting that to get the blood sugar benefits, you need to be drinking this tea regularly.
Research suggests that green tea might lower your fasting blood sugar levels because it contains a polyphenol called epigallocatechin gallate.
3. Cow’s milk
There’s now good evidence that the proteins in cow’s milk could play a key role in lowering blood sugar after eating for people with and without diabetes.
Plus, the fat and protein in cow’s milk leads your stomach to empty more slowly. The result: a slower rise in blood sugar after your meal.
Setting blood sugar aside for the moment, cow’s milk also contains an essential mix of nutrients, including protein, calcium, and potassium, making it a great option when you’re thirsty.
Kefir is fermented milk, and it may also help manage your blood sugar. A 2021 analysis of six studies showed that drinking kefir could reduce fasting blood sugar levels.
What about plant milks?
Research shows that blood sugar responses to different plant milks can vary a lot. This is because different plant milks have different ingredients, and thus, different nutritional profiles.
Unsweetened versions are generally better at helping you manage your blood sugar levels.
We’ve compared the nutritional profiles of nine milks, including cow’s milk. Learn more about the healthiest milks here.
4. Coffee
There’s mixed evidence of coffee’s effects on blood sugar.
A 2019 meta-analysis of six studies found that taking coffee extract as a supplement was linked to lower fasting blood sugar levels. A 2020 meta-analysis of 10 studies found similar results.
Different compounds in coffee, such as polyphenols, caffeine, and magnesium, could explain this effect.
However, one 2020 study found that drinking caffeinated coffee first thing after a night of disrupted sleep led to decreased blood sugar control, compared with sleep disruption alone.
Overall, confirming how coffee affects your blood sugar will require more research.
If you’re a coffee fan or coffee curious, we’ve looked at other possible health benefits of coffee.
What to limit
Some drinks are surprisingly high in sugar, including added sugar. If you’re aiming to improve your blood sugar management, try to limit how often you drink:
- sugary sodas
- fruit juices
- energy drinks
- sports drinks
- flavored milks
- flavored coffees
- hot chocolate
- iced tea
Every day, many of us are consuming too much sugar. This can increase the risk of health issues, including weight gain, type 2 diabetes, cardiovascular disease, and metabolic syndrome.
Manufacturers often use artificial sweeteners to replace the sugar in drinks. But these sweeteners are highly controversial in the world of nutrition.
While some people believe that artificial sweeteners are a healthier alternative, there’s been very little research into their long-term effects.
If you’re looking for less added sugar, here’s our article with tips for cutting back on sugar.
Why is blood sugar control important?
It’s normal for your blood sugar levels to rise and fall. But trying to keep your levels relatively steady is important, whether or not you have diabetes.
And as we mentioned above, ZOE’s own research shows that people with large post-meal dips in blood sugar are more likely to feel hungry soon after eating and consume more later in the day.
Studies have shown that blood sugar responses can vary a lot between people. At ZOE, we run the world’s largest nutrition science study.
Our research indicates that each individual’s response to foods and drinks is unique. This means that what works for one person may not necessarily work for another. Understanding how your body reacts to different foods and beverages is crucial in developing a personalized nutrition plan that suits your specific needs.
One way to gain insight into your body’s responses is through at-home testing. By monitoring your blood sugar levels, blood fat responses, and gut health, you can get a clearer picture of how your body reacts to different foods. With this information, a personalized nutrition program can provide tailored advice on the best foods and drinks for you.
To get started, you can take a free quiz to learn more about how the program works. Additionally, incorporating daily30+, a wholefood supplement with over 30 plants to boost your fiber intake, can help kickstart your journey towards better nutrition.
In addition to personalized nutrition programs, there are other strategies you can implement to help manage your blood sugar levels. Food pairings and swaps can make a significant difference, as swapping high-GI foods for low-GI alternatives can help stabilize blood sugar levels. Pairing high-GI foods with low-GI foods can also help mitigate spikes in blood sugar.
Regular exercise is another crucial factor in blood sugar control. Studies have shown that engaging in physical activity can improve blood sugar control for up to 3 days after exercise. Timing of eating is also important, as having high-carb meals earlier in the day may lead to more stable blood sugar levels.
Slowing down when you eat can also impact blood sugar control, as research suggests that eating quickly may result in higher blood sugar levels. By taking the time to savor your meals, you may be able to better manage your blood sugar responses.
Personalized nutrition programs offer a comprehensive approach to understanding and managing your blood sugar responses. By wearing a continuous glucose monitor and receiving feedback on your meals, you can gain valuable insights into how your body reacts to different foods and drinks. Strategies to help manage your blood sugar levels can then be implemented to support your overall health and well-being.
In conclusion, understanding your body’s unique responses to foods and drinks is essential in developing a personalized nutrition plan that works for you. By incorporating at-home testing, daily30+, and other strategies like food pairings, exercise, timing of eating, and slowing down when you eat, you can take proactive steps towards better blood sugar control and overall health. The Benefits of Mindfulness Meditation
In today’s fast-paced world, many people are looking for ways to reduce stress and improve their overall well-being. One practice that has gained popularity in recent years is mindfulness meditation. This ancient technique involves paying attention to the present moment without judgment, and has been shown to have a wide range of benefits for both the mind and body.
One of the main benefits of mindfulness meditation is its ability to reduce stress and anxiety. By focusing on the present moment and letting go of worries about the past or future, individuals can experience a sense of calm and relaxation. This can help to lower cortisol levels, the hormone that is released in response to stress, and reduce symptoms of anxiety and depression.
Furthermore, mindfulness meditation has been shown to improve focus and concentration. By training the mind to stay present and focused on one thing at a time, individuals can improve their ability to pay attention and avoid distractions. This can be particularly beneficial for those who struggle with ADHD or other attention disorders.
In addition to its mental benefits, mindfulness meditation can also have a positive impact on physical health. Studies have shown that regular practice can lower blood pressure, improve immune function, and reduce inflammation in the body. This can help to prevent a wide range of chronic diseases, including heart disease, diabetes, and autoimmune disorders.
Furthermore, mindfulness meditation has been shown to improve sleep quality. By calming the mind and reducing stress levels, individuals can experience deeper, more restful sleep. This can help to improve overall energy levels, mood, and cognitive function throughout the day.
Overall, the benefits of mindfulness meditation are vast and can have a profound impact on both mental and physical well-being. By taking the time to practice this ancient technique, individuals can experience reduced stress, improved focus, better physical health, and a greater sense of overall peace and well-being.
