4 Drinks Without Additional Sugar That Effectively Lower Blood Sugar

Illustration of tea (Pexels/Julya Sakelli)

Choosing healthy drinks is sometimes confusing because of the many choices. However, there are several drinks that actually contain hidden sugar that can affect blood sugar levels. Even some additional sugar-free drinks still contain carbohydrates that can trigger an increase in blood sugar.

To help navigate healthier drink choices, some nutritionists distributed the best 5 sugar-free drinks that support blood sugar balance, as reported by VOI from the Eating Well page on Friday, December 6, 2024.

1. Tea

Tea is a popular drink around the world. There are various choices of types, ranging from green, black, white, to herbal teas such as peppermint, ginger, chamomile, and hibiscus. The advantage is calorie-free, as long as it is not added sugar, milk, or creamer.

"Teh can increase insulin activity, a hormone that helps lower blood sugar," explained Marie Spano, MS, RD, a sports nutritionist.

Research shows that black, green, and oolong teas contain antioxidants and bioactive compounds that support insulin activity.

However, for those of you who consume insulin to manage blood sugar, it is important to maintain regular sugar levels. Enjoy hot or cold tea. You can also try fresh tea recipes such as Raspberry Iced Tea without sugar, Orange-Ginger Tea, or Peach Iced Tea.

2. Coffee

Whether enjoyed hot or cold, additional sugarless coffee can help maintain blood sugar levels. Research shows that regular coffee consumption can reduce the risk of type 2 diabetes. Coffee contains healthy compounds, such as chlorogenic acids that help manage blood sugar.

However, the main challenge is an addition to coffee such as creamer/susu in the base of plant sweets, pluses, or other sweet toppings, which can trigger the onset of blood sugar. Alternatively, add cinnamon for extra flavor.

"Coffee rich in antioxidants, while cinnamon mimics insulin effects that help put sugar in cells and increase insulin sensitivity," explains Amy Davis, RDN, of Amy Davis Nutrition.

3. Milk

Milk intake (including lactose-free milk) can help stabilize blood sugar thanks to its combination of carbohydrates, proteins, and fats. Spano highlights that pure milk is very beneficial for maintaining blood sugar stability, as its fat and protein content slows sugar absorption.

If you want a low-calorie option, low-fat milk or soybean milk without taste can also provide benefits. Use milk for smoothie instead of fruit juice or add black coffee to maintain blood sugar balance.

4. Infused water

For those who are bored with plain water, infusion is a refreshing alternative. Although it sounds luxurious, this drink is easy to make and fun. You can add fresh or frozen fruit such as berries, melon slices, lemon slices, limes, or oranges, as well as herbs such as mints, basils, or typhetamine.

Just put the ingredients in a teapot filled with water. Then stir and store it in the refrigerator for several hours. You can also filter it before drinking infused water.