Keeping your blood sugar levels within normal limits is one of the most important aspects of overall health.
However, you may not know it, but consuming these drinks will help lower your blood sugar.
These drinks can naturally help maintain healthy blood sugar levels.
Water
Drinking enough water every day has been shown to help lower blood sugar levels, lubricate joints, and improve overall health. The recommended daily amount of water varies depending on gender, weight, and age. In general, it is recommended that adults drink 2–3.7 liters (67–125 ounces) of water per day.
Water (especially mineral water) is more beneficial for blood sugar than sodas and fruit juices. However, more research is needed to determine exactly how water affects blood sugar levels in people with and without diabetes.
Although rare, drinking too much water can cause water intoxication. Symptoms include nausea, vomiting, and confusion.
Green Tea
Some studies suggest that green tea may help control blood sugar, but more research is needed to confirm this.
Green tea contains catechins—plant compounds that may improve insulin sensitivity. Insulin is a hormone produced by the pancreas to regulate the amount of glucose in the blood.
Catechins can be an adjunct to blood sugar management, but they are not a substitute for treatment prescribed by a doctor.
Green tea also contains caffeine. It is recommended not to exceed 400 mg of caffeine per day. Drinking up to 8 cups of green tea per day is considered safe, while no more than 6 cups are recommended for pregnant or breastfeeding women.
Tomato Juice
Studies have shown that lycopene, an organic compound in tomatoes, may help lower blood sugar. Lycopene is a carotenoid that also has antioxidant properties, helping to prevent complications of diabetes and insulin resistance.
Drinking unsweetened tomato juice may help control blood sugar.
According to the Dietary Guidelines, women should consume 2–3 cups of vegetables per day, while men should consume 3–4 cups. About 2–3 cups of tomato juice can meet this requirement.
Black Tea
The antioxidants in black tea may help reduce the risk of diabetes by regulating blood sugar and reducing inflammation. One study showed that drinking more than 1 cup of black tea per day can reduce the risk of diabetes by 14%.
Also, compounds called theaflavins help fight free radicals, which can damage cells and increase the risk of chronic diseases, including diabetes.
However, more research is needed to confirm these effects.
Other ways to lower blood sugar
In addition to beverages, some lifestyle changes may help:
Get regular physical activity: At least 30 minutes a day helps regulate blood sugar.
Eat whole foods: A balanced diet of fruits, vegetables, whole grains, protein, and dairy products helps control glucose.
Take vitamin D: Supplements can help lower fasting sugar, as needed and as recommended by your doctor.
Manage stress: Relaxing activities like meditation help stabilize sugar.
Limit foods and drinks high in sugar: Such as sweets, processed cereals, and sodas.
Cut down on alcohol: Don’t consume more than one drink per day to avoid rapid increases in blood sugar.
