Managing high blood sugar levels is crucial for maintaining overall health, especially for those with diabetes or at risk of developing the condition. What you drink can significantly impact your blood sugar levels, sometimes just as much as what you eat. Certain drinks can cause a spike in blood glucose, while others can help stabilize or even lower it. Understanding which beverages to include in your diet—and which to avoid—can make a big difference in managing your blood sugar levels effectively. In this article, we’ll explore the best and worst drinks for high blood sugar levels, offering insights into how you can make healthier choices.

Best Drinks for High Blood Sugar Levels

1. Water

Why It’s Good:

Water is the most natural and beneficial drink for everyone, including those managing high blood sugar levels. It helps the kidneys flush out excess sugar through urine, keeping blood sugar levels in check. Staying hydrated is key to managing diabetes, and water is the best way to do that without adding extra calories or sugars.

Tips for Enjoyment:

• Add a slice of lemon, lime, or cucumber for a refreshing twist.
• Drink water regularly throughout the day to stay hydrated.

2. Herbal Tea

Why It’s Good:

Herbal teas like chamomile, peppermint, and hibiscus are excellent choices for people with high blood sugar levels. They are naturally free of sugar and calories and offer various health benefits, such as reducing stress, which can indirectly help manage blood sugar levels.

Tips for Enjoyment:

• Drink herbal tea hot or cold, depending on your preference.
• Avoid adding sugar or honey to keep it a low-calorie option.

3. Green Tea

Why It’s Good:

Green tea is rich in antioxidants, particularly catechins, which can help improve insulin sensitivity and reduce blood sugar levels. Regular consumption of green tea has been associated with a lower risk of developing type 2 diabetes and better blood sugar management.

Tips for Enjoyment:

• Drink green tea without added sugar or sweeteners.
• Enjoy it warm or iced, depending on the season.

4. Black Coffee (Unsweetened)

Why It’s Good:

Black coffee, when consumed in moderation, can be beneficial for managing blood sugar levels. Studies suggest that coffee drinkers have a lower risk of developing type 2 diabetes, possibly due to coffee’s ability to improve insulin sensitivity.

Tips for Enjoyment:

• Drink coffee black or with a splash of unsweetened almond milk.
• Limit your intake to avoid potential negative effects like increased heart rate.

5. Vegetable Juice

Why It’s Good:

Vegetable juices made from non-starchy vegetables like spinach, kale, celery, and cucumber are low in sugar and packed with nutrients. These juices can help stabilize blood sugar levels and provide a refreshing alternative to sugary drinks.

Tips for Enjoyment:

• Make your own vegetable juice at home to avoid added sugars.
• Include a variety of vegetables to get a broad spectrum of nutrients.

6. Almond Milk (Unsweetened)

Why It’s Good:

Unsweetened almond milk is a low-carb alternative to regular milk and is a good option for people managing high blood sugar levels. It’s also low in calories and free from lactose, making it suitable for those with lactose intolerance.

Tips for Enjoyment:

• Use unsweetened almond milk in smoothies, coffee, or cereal.
• Be sure to choose varieties without added sugars.

7. Coconut Water (In Moderation)

Why It’s Good:

Coconut water is a natural source of electrolytes and can be a hydrating choice. Although it contains some natural sugars, it’s lower in sugar than many fruit juices and can be consumed in moderation.

Tips for Enjoyment:

• Drink coconut water plain without any added sugars or flavors.
• Limit your intake to keep your sugar levels stable.

Worst Drinks for High Blood Sugar Levels

1. Regular Soda

Why It’s Bad:

Regular soda is one of the worst offenders when it comes to raising blood sugar levels. It’s loaded with high amounts of sugar, which can cause a rapid spike in blood glucose. Regular consumption of soda is linked to an increased risk of type 2 diabetes and obesity.

Alternatives:

• Replace soda with sparkling water or infused water for a refreshing, sugar-free option.

2. Fruit Juices

Why It’s Bad:

Even 100% fruit juices contain high levels of natural sugars and can cause a significant increase in blood sugar levels. While they do provide vitamins and minerals, the high sugar content can outweigh the benefits, especially for those with high blood sugar.

Alternatives:

• Opt for whole fruits instead of juices to get the fiber along with the nutrients.
• Dilute fruit juice with water to reduce the sugar content if you do consume it.

3. Energy Drinks

Why It’s Bad:

Energy drinks are typically loaded with sugars and caffeine, both of which can raise blood sugar levels. The combination of these ingredients can also lead to increased blood pressure and heart rate, making them particularly risky for people with diabetes.

Alternatives:

• Choose unsweetened herbal teas or black coffee for a caffeine boost without the sugar.

4. Sweetened Coffee Drinks

Why It’s Bad:

Fancy coffee drinks from cafes often come loaded with syrups, whipped cream, and other sweeteners that can quickly elevate your blood sugar levels. These drinks are high in calories and sugar, making them a poor choice for managing blood glucose.

Alternatives:

• Stick to plain black coffee or espresso with a splash of unsweetened almond milk.

5. Alcoholic Beverages (Especially Sweetened or Mixed Drinks)

Why It’s Bad:

Alcohol can be tricky because it can both raise and lower blood sugar levels. Sweetened alcoholic drinks, like cocktails, contain high amounts of sugar, which can lead to blood sugar spikes. Additionally, alcohol can interfere with medications used to manage diabetes.

Alternatives:

• If you choose to drink alcohol, opt for dry wine or spirits with a sugar-free mixer.
• Always consume alcohol in moderation and monitor your blood sugar levels.

6. Flavored Water

Why It’s Bad:

While flavored water may seem like a healthy option, many varieties contain added sugars or artificial sweeteners, which can negatively affect blood sugar levels. It’s important to read labels carefully to avoid hidden sugars.

Alternatives:

• Stick to plain water or infuse it with slices of fruits or herbs for natural flavor.

7. Sports Drinks

Why It’s Bad:

Sports drinks are designed to replenish electrolytes after intense exercise, but they often contain high levels of sugar. For those managing high blood sugar, these drinks can cause a rapid increase in glucose levels.

Alternatives:

• Opt for water or a sugar-free electrolyte drink if you need hydration after exercise.

Conclusion

Managing high blood sugar levels involves making careful choices about what you drink. Opting for water, herbal teas, and other low-sugar beverages can help keep your blood glucose levels stable. On the other hand, sugary drinks like soda, fruit juice, and sweetened coffee can cause spikes in blood sugar and should be avoided or consumed in moderation. By making mindful choices, you can better manage your blood sugar levels and support your overall health.