Medically reviewed by Isabel Casimiro, MD, PhD
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- Drinking plenty of water helps keep your blood sugar low.
- Green tea contains catechins that may improve insulin sensitivity.
- Sugary drinks and alcohol can raise your blood sugar.
Drinks to lower blood sugar include water, green tea, and milk. These beverages can naturally help maintain healthy glucose levels.
1. Water
Drinking an adequate amount of water daily has been shown to help lower blood sugar levels, lubricate your joints, and benefit your overall health. The recommended amount of water to drink daily varies depending on your sex, weight, and age. Researchers generally recommend that adults drink between 67-125 ounces (oz), or 2-3.7 liters (L) of water daily.
Water (especially mineral water) is more beneficial for your blood sugar than sodas and fruit juices. However, more research is needed to determine how much drinking water affects blood sugar levels in people with and without diabetes.
Although rare, drinking an excessive amount of water can cause water toxicity. Symptoms of water toxicity include nausea, vomiting, and confusion.
2. Green Tea
Although some studies show green tea helps with blood sugar control, more research is needed to determine whether it influences blood sugar.
Green tea contains catechins—plant compounds that may help improve insulin sensitivity. Insulin is a hormone produced by your pancreas to control the amount of glucose (sugar) in your blood.
Catechins can be an effective complementary method for blood sugar management. However, complementary methods are not replacements for a treatment regimen prescribed by your healthcare provider. Research on how green tea affects people with diabetes is limited, and more research is needed to understand its possible effects.
Green tea contains some amount of caffeine. It is recommended to keep your caffeine intake to under 400 milligrams (mg) per day. Drinking up to eight cups of green tea daily is generally safe. But if you are pregnant or breastfeeding, limit green tea to no more than six cups daily.
3. Tomato Juice
Studies have found that lycopene, an organic compound in tomatoes, can help lower blood sugar levels. Lycopene is a carotenoid (plant pigment) that also promotes antioxidant activity. Antioxidants help prevent diabetic complications and insulin resistance. Drinking tomato juice with no sugar added may help you maintain your blood sugar.
According to the U.S. Department of Agriculture (USDA), adult women should consume 2-3 cups of vegetables daily, and adult men should consume 3-4 cups. Around 2-3 cups of tomato juice can satisfy the recommended vegetable intake.
4. Black Tea
Like tomato juice, the antioxidants in black tea may help lower your risk of diabetes by regulating your blood sugar and preventing inflammation. One study found that drinking more than 1 cup of black tea daily can help lower your risk of diabetes by 14%.
In another study, researchers found that theaflavins (antioxidant plant compounds in black tea) reduced the effect of free radicals. Free radicals are unstable molecules that can lead to cell damage. Over time, this can increase your risk of developing chronic health conditions—including diabetes.
Although several studies support the claim that compounds in black tea lower blood sugar levels, more research is needed.
Other Ways To Lower Blood Sugar
Besides drinking beverages such as water and green tea, there are lifestyle changes you can make to lower your blood sugar at home. These include the following:
- Get regular physical activity: Studies show that regular physical activity improves blood sugar regulation in people with type 2 diabetes. Healthcare providers recommend getting at least 30 minutes of physical activity daily.
- Eat whole foods: Consume a balanced diet of whole foods such as fruits, vegetables, whole grains, protein, and dairy to help manage and lower blood sugar levels.
- Take vitamin D: If you have diabetes, vitamin D supplements can help lower fasting blood glucose levels. The recommended dietary allowance (RDA) for vitamin D is 15 micrograms (mcg) for adults 19-50 years old. For adults over the age of 70, 20 mcg is recommended.
- Manage your stress levels: Stress can cause your blood sugar levels to fluctuate. You can manage stress by engaging in relaxing activities like meditation.
- Limit sugary drinks and foods: Limit your consumption of foods and drinks with high amounts of sugar, such as cookies, cereals, and sodas. Added sugars can spike blood sugar and increase your risk of diabetes, especially type 2 diabetes.
- Reduce your alcohol intake: Any alcohol affects blood sugar levels. Not drinking more than one drink per day can help keep your blood sugar from rapidly rising.
When To See a Healthcare Provider
Symptoms of high blood sugar include frequent urination, headache, and fatigue. If you suspect you are experiencing high blood sugar symptoms, consult a healthcare provider or endocrinologist (a doctor who specializes in health conditions affecting your hormones).
High blood sugar is commonly associated with diabetes. In the United States, Asian Americans, people of Hispanic descent, African descent, and Indigenous people are more likely to develop type 1 and type 2 diabetes.
If you are concerned about your diabetes risk, your healthcare provider can discuss your individual risk factors with you. Together, you can develop a plan to monitor your health and address early symptoms you may experience.
