6 Healthy Drinks Proven to Naturally Lower Blood Sugar Levels

There’s no magic drink for lowering blood sugar, but some beverages, like teas and juices, may help keep your levels steady. These drinks can naturally support balanced levels and other long-term health benefits.

1. Water

Dehydration can lead to higher blood sugar levels, thanks to increased levels of the hormones vasopressin and cortisol, which impact blood sugar regulation. Increasing water intake can reduce the risk of type 2 diabetes and potentially lower blood sugar levels in people who already have diabetes.

What's more, drinking plenty of water also signals your body that you're full, which could limit how many carbohydrates and sugars you'd consume through snacking.

2. Milk

Milk contains carbohydrates and sugar, which may not seem ideal for managing blood sugar levels. However, some research found that cow's milk may reduce blood sugar levels. The fat and protein in cow's milk slow stomach emptying, which slows the increase in blood sugar levels after eating.

Various milks are on the market with different nutritional profiles. To reap the potential blood sugar-lowering benefit, consider whole milk, which contains more fat and lactose than skim varieties.

3. Green Tea

Green tea contains antioxidants that may support blood sugar level management and lower inflammation. Catechins, natural compounds in green tea, might help improve insulin sensitivity, your body's ability to control the amount of sugar in your blood.

Although unsweetened green tea doesn't contain sugar, it does contain some caffeine, so it's best to consume it in moderation.

4. Black Tea

Black tea contains antioxidants that may help regulate blood sugar levels, prevent inflammation, and lower the risk of developing diabetes. One study found that consuming at least 1 cup of black tea daily could help reduce your risk of type 2 diabetes by up to 14%.

In addition, black tea contains theaflavins (antioxidant compounds), which can help combat free radical cell damage, which is often linked to a higher risk of developing chronic health conditions, like diabetes.

5. Tomato Juice

Tomato juice offers several benefits for lowering blood sugar levels. It is low on the glycemic index, meaning it doesn't trigger a blood sugar spike. One study found that drinking a cup of tomato juice 30 minutes before eating improved post-meal blood sugar levels.

Tomatoes also contain lycopene (a type of carotenoid antioxidant), which may help decrease blood sugar levels and diabetes complications through its inflammatory properties.

6. Kefir

One research analysis found that people who drank kefir (fermented milk) experienced notable reductions in fasting blood sugar and insulin levels compared to those who didn't.

Another study found that consuming 2.5 cups of kefir daily for eight weeks significantly reduced insulin resistance in people with type 2 diabetes.

Some evidence suggests that kefir's protein content can also encourage healthy blood sugar levels by promoting feelings of being full and slowing digestion, stabilizing sugar's release into the bloodstream.