These soothing beverages won’t spike your blood sugars.
Reviewed by Dietitian Alyssa Pike, RDN
Key Points
- Dietitians say unsweetened teas, golden milk and protein shakes are blood sugar-friendly late-night sips.
- These drinks have little to no added sugar, which means they’ll help keep blood sugars stable.
- Other tips for better blood sugar include exercising regularly and prioritizing a balanced plate.
Wondering what to sip on late at night that won’t spike your blood sugar? The good news is that water isn’t your only option—but it’s important to watch out for added sugars. “Sugary drinks like soda, sweet tea, juice and sugar-sweetened coffees can lead to quick blood sugar spikes because they are rapidly absorbed and lack fiber, fat or protein to slow digestion,” says Paloma Vega, M.S., RDN.
To help you choose wisely, we asked dietitians to share their favorite blood sugar–friendly late-night drinks. Their top picks—unsweetened tea, golden milk and protein shakes—offer hydration and beneficial nutrients, and some may even support healthy blood sugar management over time.
Chamomile Tea
The epitome of calming drinks, chamomile tea is a dietitian-approved option for healthy blood sugars. “Chamomile and other herbal teas are especially helpful at night because they can promote relaxation, making it easier to wind down without added sugar,” says Vega. In fact, drinking chamomile tea may help lower fasting blood sugars and A1C, according to a recent study. Just be sure not to add honey, sugar or other sweeteners that could raise blood sugars.
Decaf Green Tea
Like chamomile, green tea is a fountain of antioxidants that may promote healthy blood sugars long-term. “Both of these teas are rich sources of flavonoids, including apigenin and quercetin. These flavonoids protect cells from oxidative stress and inflammation, which contribute to poor diabetes outcomes,” says Lisa Stollman, M.A., RDN, CDCES, CLT, CDN. They’re part of a class of antioxidants called polyphenols, which are well-studied for improving diabetes outcomes. “Polyphenols may further support the body’s ability to respond to insulin more effectively, which is important for maintaining steady blood sugar levels,” explains Vega.
It’s probably not a great idea to have a bunch of caffeine before bed, so opt for decaf green tea. And just like with chamomile tea, don’t add sweeteners to your green tea that could spike your blood sugar. If you want to mix it up, try adding mint or ginger for more flavor. “Adding a slice of fresh lemon or a couple blueberries can also add more flavor to your drink,” says Stollman.
Golden Milk
“A warm mug of turmeric-based golden milk made with unsweetened milk (dairy or plant-based) is one of my favorites,” says Val Warner, M.S., RD, CSSD, CPT. This cozy beverage is great if you want something heartier than tea. Instead of store-bought versions that may be high in sugar, Warner recommends making it yourself. Simply warm milk with a pinch of turmeric, cinnamon, ginger and black pepper, and you’re good to go! Prep it ahead of time if you know your energy is low at night.
“Turmeric has anti-inflammatory properties, and when you make it with unsweetened milk you get a small amount of protein and fat that helps stabilize blood sugar overnight,” says Warner. If you want a few grams of protein, opt for dairy milk, unsweetened soy milk or pea protein milk rather than other dairy alternatives.
Protein Shake
“If you tend to wake up with blood sugar crashes or you’re someone who trains hard, a low-sugar protein shake before bed can be a game changer,” says Warner. It can help quell bedtime hunger without spiking your sugars overnight. “The protein keeps blood sugar stable through the night and supports muscle recovery while you sleep,” says Warner. Be sure to take a look at the carb and sugar content when selecting a shake. Research suggests that a protein-rich, carb-free snack leads to better blood sugars than one high in carbs. Warner suggests picking one with at least 20 grams of protein and less than 5 grams of added sugars. “The less added sugar, the better, especially at night when you’re less active and your body is less efficient at clearing glucose,” says Warner.
Tips for Better Blood Sugar
Of course, blood sugar regulation is about far more than what you drink at night. Here are some other ways to promote healthy blood sugar:
- Prioritize a balanced plate. Include a mix of whole grains, fruits, veggies, lean protein and healthy fat in your meals for steady blood sugars and stable energy levels. This ensures you get energy-boosting carbs, plus protein and fiber to help prevent blood sugar spikes.
- Eat breakfast. Skipping breakfast can increase blood sugars after your other meals, so make sure to eat a balanced meal in the morning. Some blood sugar–friendly options include oatmeal with peanut butter and strawberries, plain strained (Greek-style) yogurt with granola and blueberries, or whole-grain toast with egg and avocado.
- Stay active. Being physically active is central to preventing or managing diabetes. For the most benefits, weave a mix of aerobic activity and strength training into your weekly routine. Even short, intense movement breaks or a few minutes of walking after a meal can make a meaningful difference to your blood sugars.
Our Expert Take
Quenching your evening thirst—and maybe your hunger, too—with certain drinks may actually improve your blood sugar. “Drinks that help the body relax at night with no added sugar are ideal for blood sugar support,” says Vega. Specifically, experts recommend chamomile tea, decaf green tea, golden milk and protein shakes. Protein shakes make for a filling, blood sugar–friendly snack as long as they’re low in sugar, and the other drinks provide antioxidants and hydration. For the most blood sugar benefits, incorporate drinks like these as a part of an overall well-balanced diet and exercise routine.
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