Managing blood sugar levels is vital for overall health, especially for those with diabetes, PCOS, or other metabolic conditions.

Choosing the right drinks can stabilise glucose, prevent hypoglycemia, and support long-term metabolic health. Here are 10 top drinks to include in your diet for steady blood sugar:

1. Water: Zero sugar; hydrates without affecting glucose.
2. Unsweetened green tea: Rich in antioxidants, it helps lower fasting blood sugar.
3. Low-fat milk: Provides protein and calcium, moderates glucose spikes.
4. Vegetable Juice: Nutrient-packed with low sugar; opt for non-starchy veggies.
5. Sugar-free sparkling water: Fizzy, zero-calorie alternative to soda.
6. Herbal tea: Options like chamomile or ginger promote blood sugar control.
7. Unsweetened coffee: Polyphenols may improve insulin sensitivity.
8. Protein shakes: High protein, low-sugar options stabilise glucose.
9. Almond milk: Low-carb, magnesium-rich, supports insulin sensitivity.
10. Coconut water: Hydrating with natural electrolytes; choose unsweetened.

Quick comparison table

Start with these drinks, monitor your glucose response (e.g., with a CGM), and adjust based on your body's needs. Simple swaps like replacing sugary beverages with these options can make a big difference in managing blood sugar effectively.

Understanding blood sugar management

Keeping blood sugar levels steady involves knowing how different drinks affect your glucose. With CGM (continuous glucose monitoring) technology, you can get real-time feedback on how your body reacts to various beverages.

When choosing drinks to help manage blood sugar, CGM data highlights three important factors:

Using CGM has been shown to reduce severe hypoglycaemic events by 40%. This makes it an excellent tool for tracking how different drinks influence your glucose levels. With CGM, you can see in real-time how each drink affects your body.

1. Water

Water is a sugar-free, calorie-free drink that helps keep glucose levels steady. It offers pure hydration without affecting blood sugar, making it an essential choice for overall health.

How water supports blood sugar control

Staying hydrated can help prevent glucose spikes caused by dehydration. You can make plain water more appealing without losing its benefits by adding:

• Fresh cucumber slices
• Lemon or lime wedges
• Mint leaves

Why water works for metabolic conditions

Water is effective for stabilising glucose, regulating hormones, and controlling body temperature. This makes it a great option for managing conditions like diabetes, PCOS, and menopause. The American Diabetes Association even suggests water as the go-to drink for people with these conditions because it doesn’t impact blood sugar.

Tips for staying hydrated

Aim for 8–10 glasses of water daily, but remember that your needs might change depending on how active you are or the climate you live in [2]. To make sure you stay hydrated:

• Carry a reusable water bottle wherever you go
• Add natural flavors to your water to make it more enjoyable

Keep in mind, water is great for maintaining stable blood sugar but isn’t helpful for treating hypoglycemia since it doesn’t provide the glucose needed to raise low blood sugar levels.

While water is the cornerstone of hydration, other beverages can also support blood sugar management.

Looking for the best drinks to help manage blood sugar? This guide on lowering blood sugar levels explores effective strategies to keep your levels stable.

2. Unsweetened green tea

Green tea is a naturally sugar-free and calorie-free drink, making it a great choice for managing blood sugar. To make it tastier without affecting glucose levels, you can:

• Add a slice of fresh lemon
• Infuse it with mint leaves
• Use high-quality organic tea leaves

How it helps with blood sugar control

Green tea contains a powerful antioxidant called EGCG, which helps maintain steady glucose levels. This makes it especially helpful for people managing conditions like diabetes, PCOS, or menopause.

A 2019 review of 27 studies found that regular green tea consumption can lower fasting blood sugar and support long-term metabolic health. If you're using a CGM (Continuous Glucose Monitor), you can track how green tea influences your glucose levels over time.

Easy ways to include green tea in your day

You can enjoy green tea in different ways: sip it hot in the morning, have it chilled in the afternoon, or opt for a warm decaf version in the evening. Research indicates that drinking green tea consistently over a longer period (from 3 to 72 weeks) leads to better blood sugar management.

While green tea works gradually to improve glucose control, there are other drinks that can offer quicker stabilisation.

3. Low-fat milk

Low-fat milk can be a smart option for managing blood sugar. Unlike sugary drinks, it provides important nutrients while helping to keep glucose levels steady.

Nutritional benefits and blood sugar control

Each cup of low-fat milk contains about 8 g of protein and natural carbohydrates, which help avoid sudden glucose spikes. It’s also a good source of calcium (25% of your daily value), vitamin D (10% DV), and vitamin A (15% DV).

‍Research even suggests that regular consumption of low-fat milk is linked to an 18% lower risk of developing type 2 diabetes. For those using continuous glucose monitors (CGMs), low-fat milk has shown a moderate glycaemic response, supporting stable blood sugar levels.

Adding low-fat milk to your diet

Here are a few practical ways to incorporate low-fat milk into your meals:

If you're looking for a brand, consider options like Fairlife Ultra Filtered reduced-fat milk. It packs 13g of protein and just 6g of carbs per cup, with no added sugars.

While low-fat milk is a nutrient-packed choice, you can also explore other drinks, like vegetable juices, to help maintain balanced blood sugar levels.

4. Vegetable juice

Vegetable juice is a nutrient-packed option that can help manage blood sugar levels while delivering vitamins and minerals. Unlike fruit juices, which may lead to glucose spikes, well-prepared vegetable juices can support stable blood sugar.

Low or no added sugar

Stick to non-starchy vegetables for your juice, such as:

• Cucumber and celery: High in water, low in carbs
• Leafy greens like spinach and kale: Packed with magnesium
• Bell peppers: Loaded with vitamin C and naturally low in sugar

For those managing blood sugar, aim for a serving size of 1/2 cup per day. This keeps sugar intake low while maximising the nutritional benefits.

Nutritional benefits for blood sugar control

Vegetable juices are rich in nutrients that assist with glucose regulation.

A good choice for metabolic conditions

Data from continuous glucose monitors (CGMs) highlights the benefits of vegetable juice. A 2020 study showed that drinking vegetable juice for 12 weeks improved insulin sensitivity in individuals with type 2 diabetes. Its low glycaemic impact makes it a great option for maintaining glucose stability.

Easy to add to your routine

Here’s a simple recipe to try: Blend 1 cucumber, 2 celery stalks, 1 cup of spinach, and 1/4 lemon. Use a cold-press juicer to retain nutrients and drink it within 24 hours. If the taste is too strong, dilute with water and adjust the concentration over time.

While vegetable juice is an excellent way to support blood sugar control, sugar-free sparkling water is another refreshing option to consider.

5. Sugar-free sparkling water

Sparkling water is a great option for those looking to manage their blood sugar levels. It delivers the fizzy kick of soda without messing with glucose levels.

No added sugar or calories

Sparkling water is free of calories, carbs, and sugar, making it a smart pick for keeping blood sugar in check. Brands like LaCroix offer plain options with no sweeteners or additives.

Why it works for blood sugar management

The American Diabetes Association suggests zero-calorie drinks, including sparkling water, as part of a healthy strategy to manage blood sugar levels. It satisfies the craving for something fizzy without affecting glucose.

Ideal for various metabolic conditions

If you're managing diabetes, PCOS, or menopause, sparkling water can be a helpful, filling choice. Its carbonation may curb cravings for sugary drinks and help prevent blood sugar spikes.

Easy to add to your routine

You can jazz up sparkling water with natural add-ins like lemon, cucumber, or mint leaves. To stay hydrated, aim for sparkling water to make up about 25% of your daily fluid intake, alternating with still water.

Prefer something warm? Herbal tea is another great option for managing blood sugar levels.

6. Herbal tea

Herbal tea is a calming choice that can help in managing blood sugar levels effectively.

Naturally free of sugar

Herbal teas like chamomile, hibiscus, ginger, and peppermint are naturally free of sugar and calories. They’re a great alternative to sugary drinks, offering flavour without affecting your glucose levels.

Supports blood sugar control

Different herbal teas come with unique benefits. Hibiscus tea may enhance insulin sensitivity and promote healthy blood pressure. Ginger tea, packed with antioxidants and anti-inflammatory compounds, can help regulate blood sugar while supporting overall health.

A good option for metabolic conditions

Herbal teas can be especially helpful for individuals managing diabetes, PCOS, or menopause. Monitoring your glucose response with tools like CGM can help you figure out which teas work best for you. As always, consult your healthcare provider before making any major changes to your diet.

Easy to add to your routine

Start your day with ginger tea for its anti-inflammatory benefits, sip on hibiscus tea in the afternoon to support insulin sensitivity, and wind down in the evening with chamomile tea for relaxation.

If you’re looking for something with caffeine, unsweetened coffee can also be a good option for managing blood sugar.

7. Unsweetened coffee

Unsweetened coffee can be a helpful choice for managing blood sugar levels.

How it helps with blood sugar

Because it's naturally free of sugar and calories, unsweetened coffee fits well into a diet aimed at controlling blood sugar. Research suggests that regular coffee drinkers may see a 23-50% lower risk of developing type 2 diabetes. This is largely due to the polyphenols in coffee, which may improve how the body handles insulin.

As Vively’s dietitian puts it:

“Unsweetened coffee is a simple, blood sugar-friendly choice. Its polyphenols may support insulin function, making it a great addition to a balanced diet."

Supporting metabolic health

Coffee can also play a role in managing conditions like diabetes and PCOS. However, factors like timing, portion size, and personal glucose responses are important. Using a CGM (continuous glucose monitor) can help track how coffee affects your glucose levels, making it easier to adjust your intake to suit your needs.

Easy ways to add coffee to your diet

Coffee is widely available and simple to include in your routine. Here are a few ideas:

• Brew your own high-quality coffee at home.
• Opt for black coffee when ordering at cafés.
• Try cold brew if you prefer a smoother flavour.
• Pair it with a protein-rich breakfast to help maintain steady blood sugar levels.

If you're looking for a caffeine-free option, almond milk can also be a good choice to support stable blood sugar.

8. Protein shakes

Protein shakes are a convenient option for staying nourished while keeping blood sugar levels steady, especially for those with busy lifestyles.

Keep added sugar in check

When selecting a protein shake, look for options with little to no added sugar. Natural sweeteners like stevia or monk fruit are better choices.

How they help stabilise blood sugar

Protein shakes made with quality protein sources such as whey, casein, or plant-based proteins can help slow glucose absorption. Pairing them with fibre and healthy fats further supports balanced blood sugar levels.

Great for specific health needs

Protein shakes can be a helpful addition for people managing conditions like diabetes, PCOS, or menopause. Look for shakes that combine high protein content with added fibre, healthy fats, and a low glycaemic index to avoid sharp blood sugar spikes while maintaining energy.

Easy ways to add them to your diet

Here are some simple ways to include protein shakes in your routine:

• Use them as a quick breakfast by blending with fibre-rich ingredients.
• Enjoy one after a workout to aid recovery.
• Mix with Greek yoghurt or other low-glycaemic foods for added variety.

Using a CGM (continuous glucose monitor) can help you tailor your protein shake choices to your specific needs. While protein shakes are a nutrient-packed option for managing blood sugar, almond milk can also be a lighter, versatile choice to consider.

9. Almond milk

Almond milk is a great option for managing blood sugar, offering a low-carb alternative to regular dairy milk. It’s packed with nutrients and helps support steady glucose levels.

Low or no added sugar

When picking almond milk, go for unsweetened options like Elmhurst or Califia Farms. These usually contain just two ingredients: almonds and water, avoiding unnecessary added sugars.

Nutritional benefits for blood sugar control

Unsweetened almond milk brings several perks for blood sugar management:

Ideal for people with metabolic conditions

With its low glycaemic index, almond milk works well for those with diabetes, PCOS, or anyone focused on metabolic health. The magnesium in almonds may also improve insulin sensitivity, especially for people with type 2 diabetes.

Simple ways to include it in your diet

Almond milk is easy to incorporate into everyday meals. Use it in coffee, smoothies, cereal, or as a substitute for dairy in cooking and baking. It’s a flexible, low-sugar option that fits nicely into a blood sugar-friendly lifestyle.

While almond milk is a nutrient-packed, low-carb choice, coconut water offers a hydrating alternative with natural electrolytes for blood sugar management.

Struggling with blood sugar drops after meals? This guide on tackling reactive hypoglycaemia offers tips to help stabilise your levels.

10. Coconut water

Coconut water is a natural and hydrating drink that can help manage blood sugar levels while providing nutrients and electrolytes. It's a refreshing alternative to sugary beverages when selected wisely.

Go for unsweetened options

Pick pure, unsweetened coconut water to steer clear of added sugars. A 240ml serving typically has 46 calories, 9g of carbs, and 600mg of potassium, making it a nutrient-packed, low-glycaemic option.

How it supports blood sugar control

Coconut water has a low glycaemic index and contains natural electrolytes like potassium (600mg) and magnesium (60mg), which help with insulin function and glucose balance. It provides hydration and nutrients without causing blood sugar spikes, making it a smart choice for metabolic health.

Tips for incorporating coconut water

Coconut water is a great option for staying hydrated and maintaining glucose stability, especially for those managing diabetes or other metabolic conditions. Stick to moderate amounts - 1-2 cups a day—and consider using it in smoothies, as a sports drink substitute, or even as a base for curries.

To get the most out of coconut water, check your glucose levels when trying it for the first time to see how it affects your body. Always choose brands that offer pure coconut water without added sweeteners or preservatives.

This drink can be a valuable addition to your routine, offering hydration and blood sugar support when consumed thoughtfully.

Adding these drinks to your diet

Choosing the right drinks at the right time can help with blood sugar control. Here's how to make them part of your routine.

Best times to drink

Start your day with 8 ounces of water to stay hydrated and support glucose levels. Follow meals with drinks like green tea or low-fat milk, and sip on sparkling water throughout the day to maintain hydration.

Pairing drinks with meals

Match your drinks with meals to help manage blood sugar levels more effectively.

Using CGM data to improve choices

Leverage continuous glucose monitor (CGM) data to fine-tune your drink habits. Dr. Michelle Woolhouse from Vively explains:

"Real-time CGM feedback allows you to see how different beverages affect your glucose levels, helping you make informed choices about what to drink and when."

Easy tips for success

Make your drink routine simple and effective:

• Prepare herbal teas in advance to save time.
• Stick to zero-calorie drinks between meals to help manage blood sugar.
• Add drinks rich in calcium or anti-inflammatory properties to support overall health.

Using CGM to choose drinks

Continuous glucose monitoring (CGM) can help you see how different beverages affect your blood sugar. Drinks like green tea, almond milk, and vegetable juice can be assessed with CGM to understand their impact on your specific glucose trends.

Understanding CGM data for drinks

CGM metrics such as Time in Range, Glucose Spikes, and Return to Baseline (discussed earlier) offer a clear picture of how drinks influence your blood sugar. Tracking these responses over a 14-day period can reveal consistent patterns.

As Dr. Michelle Woolhouse from Vively said:

"The real power of CGM is in knowing how to read and use its data."

Practical application and analysis

Tools like the Ambulatory Glucose Profile can help you see how beverages affect your glucose throughout the day. Focus on:

• Morning results with breakfast drinks
• Changes after pairing drinks with meals
• Recovery time after consuming specific beverages

Keep a log of your drink choices and monitor your glucose levels in real time. Regularly review this data to figure out which beverages suit your body best. Adjust your habits based on the insights to maintain better blood sugar control.

While glucose response is essential, it's also important to evaluate the overall nutritional content and health benefits of your drink choices.

Managing blood sugar with the right drinks can also support hormonal balance. The Vively Hormone Health Program provides personalised insights to help stabilise glucose levels and improve overall well-being.

Professional Guidance

Work with your healthcare provider to interpret your CGM data and get tailored recommendations for maintaining stable blood sugar levels.

Conclusion

Choosing the right beverages to manage blood sugar is a personal process that requires understanding how your body reacts and staying consistent with monitoring. The ten drinks discussed in this article offer a starting point for making better choices. By aligning your drink selections with your body’s needs, you can support your metabolic health.

The American Diabetes Association emphasises the role of zero-calorie or low-calorie drinks in avoiding blood sugar spikes. However, it’s important to remember that everyone’s body reacts differently. A drink that works well for one person might not have the same effect on someone else.

‍Vively is a metabolic health app that can help women undergoing the menopause transition improve their quality of life. The Vively app integrates with continuous glucose monitors (CGM) to help women understand how their lifestyle is impacting their blood sugar levels. This, combined with in-app education and support can help women improve their symptoms. Chat to your doctor about whether Vively may suit you.