When it comes to choosing a beverage, the options are endless—but many drinks contain sneaky sugars that can impact your blood glucose levels. Even some added-sugar-free beverages may still contain carbohydrates that can cause your blood sugar to rise.
Navigating the beverage aisle takes a bit of skill, so we’ve enlisted a few dietitians to share their top five best no-added-sugar beverages to keep blood sugar in check, plus tips for choosing a better beverage.
1. Sparkling Water
One of the best things about sparkling water or seltzer is there’s a sea of options. If you take a sip and don’t love one flavor, there are countless other varieties to crack open and explore. “If you’re trying to make better beverage choices, but like something flavored, my first recommendation would be to try seltzer or sparkling water,” says Barbara Ruhs, M.S., RDowner of MarketRD.com. You can find everything from unflavored to fruity, citrus and herb-infused flavored waters. Most options are just carbonated water and natural flavor, and contain no added sugar, calories or carbs, making them ideal for supporting blood sugar balance.
2. Tea
Tea is one of the most popular beverages sipped worldwide. There’s a tea to match any mood or energy level, whether you love green, black or white tea or herbal varieties like peppermint, ginger, chamomile and hibiscus. And the best part? Tea is calorie-free, as long as you skip the sugar, milk or creamer.
“Tea can enhance the activity of insulin, the hormone that helps lower blood sugar,” says sports nutritionist Marie Spano, M.S., RD. Research has found that black, green and oolong teas can boost insulin activity, thanks to their antioxidants and bioactive compounds. Though the insulin-boosting activity of tea likely isn’t significant enough to cause low blood sugars, it’s worth keeping a close eye on your levels if you regularly drink tea, especially if it’s in large amounts. If you have concerns about tea or are using insulin to manage your blood sugar, it may be helpful to reach out to your medical provider. Enjoy tea hot or over ice. Check out our refreshing tea recipes: No-Sugar-Added Raspberry Iced Tea, Orange-Ginger Tea or Peach Iced Tea.
3. Coffee
Whether you prefer coffee hot or like cold brew, coffee can be a no-added-sugar beverage that can lead to better blood sugar levels. Research has even found a link between regular coffee consumption and a lower risk of developing type 2 diabetes. Coffee packs healthful plant compounds like chlorogenic acid that may aid in blood sugar management.
The biggest concern for blood sugar regulation isn’t consuming black coffee. It’s what you put into it. Adding creamers, flavored plant-based milks, syrups, whipped cream or chocolate drizzle can cause blood sugar levels to spike post-drink.
For a flavor boost, add cinnamon to your coffee, suggests Amy Davis, RDNof Amy Davis Nutrition. Coffee and cinnamon make for a blood-sugar-friendly duo. “Coffee is rich in antioxidants, and cinnamon imitates the effects of insulin, helping to move sugar into cells while also increasing insulin sensitivity,” she explains. Studies show that cinnamon may exert a positive effect on blood sugar.
4. Milk
Grabbing a glass of milk (or lactose-free milk) can support better blood sugar levels thanks to its combination of carbohydrates, protein and fat. Spano points out that whole milk is especially beneficial for blood sugar stability because its fat and protein help slow absorption of sugars. However, you can still enjoy the same benefits by choosing low-fat milk or an unflavored soymilk, if you prefer a plant-based option. These options are lower in calories and saturated fat. Use milk in smoothies instead of fruit juice or pour it into a cup of black coffee to help keep your blood sugar levels steady.
5. Infused Water
For those who find plain water boring, infused water is a fun and refreshing alternative. Despite the fancy-sounding name, it’s easy to make and offers a delightful thirst-quenching beverage option. You can infuse water with pretty much anything. Try fresh or frozen fruit, such as berries or melon chunks, citrus slices like lemon, lime, orange or grapefruit or herbs like mint, basil or thyme. To make it, simply grab a jug of water, add your options, give it a stir, then pop it back in the fridge for a few hours. Strain (if desired), then serve.
Try some of our favorite infused water recipes: Strawberry, Basil & Lime Infused Water or Lemon, Cucumber & Mint Infused Water or use sparkling water to make our Cucumber-Mint Spritzer.
What to Consider When Choosing a Drink for Healthy Blood Sugar
When it comes to choosing a beverage that keeps your blood sugar in healthy range, here’s a list of a few criteria to keep in mind:
- Is Low in Carbohydrates: Even if a beverage claims it contains zero grams of added sugar, it may still contain carbohydrates, which can impact blood sugar levels. Check the Nutrition Facts label to find how many carbs are in your drink. If your beverage does contain carbs, it should also have some fiber or protein to help slow the rise in blood sugar, says Davis.
- Has Very Low or No Added Sugar: While beverages like 100% fruit juices and milk may have natural sugars, the presence of protein or fat, as found in milk, can help prevent a spike in blood sugar. Beverages with added sugars, sweeteners or syrups like soda, mixed drinks or sweetened coffee drinks cause the most impact on blood sugar levels, so choose ones with little to no added sugars. Because 100% fruit juice has little protein or fiber, it can raise blood sugar pretty quickly. Consider diluting juice with water or add a splash of juice to sparkling water for a flavor boost to help reduce blood sugar spikes.
- Contains Fiber: Beverages like smoothies may contain a few grams of fiber—that’s a win! Fiber slows down the digestion and absorption of carbohydrates, which helps maintain level blood sugar.
- Offers Protein: Protein can also help stabilize blood sugar by slowing down the absorption of carbs or natural sugars in a drink. Protein can be found in dairy milk, unsweetened soymilk and protein-fortified plant milks, and protein shakes or smoothies.
The Bottom Line
When choosing a drink to support healthy blood sugar levels, look for one that is low in carbohydrates and contains little to no added sugars. It’s also great if it contains a few grams of fiber or protein. All of these components will help slow the absorption of carbohydrates and natural sugars the drink may contain, leading to more stable blood sugar levels. The best no-added-sugar drinks, according to dietitians, are coffee, tea, sparkling water, infused water and milk.
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