Medically reviewed by Isabel Casimiro, MD, PhD
:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-1344984510-47e4670e60c24b03bac10f34afc6b8eb.jpg "Someone pouring herbal tea from a glass teapot into a cup on a table")
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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.
What you drink can have an impact on your blood sugar. While alcohol and sugary beverages may make things worse, others—including tea and water—can help you naturally maintain healthier blood sugar 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 factors like weight and age. But experts generally recommend that adults drink between 67–125 ounces, or 2-3.7 liters 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
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 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 doctor. Research on how green tea affects people with diabetes is limited, and more research is needed to understand its possible effects.
It's also important to note that green tea contains caffeine—a typical 12-ounce brew has 37 milligrams. It's generally recommended to limit caffeine consumption to no more than 400 milligrams per day, so drinking multiple cups of green tea each day should be safe for most people. Still, you may want to be cautious of your consumption if you're sensitive to caffeine or if you're pregnant or breastfeeding.
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, 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%.
Another group of researchers found that antioxidant plant compounds called theaflavins in black tea reduced the effect of free radicals. Over time, free radicals can cause cell damage that may 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. Experts 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 for adults 19–50 years old. For adults over the age of 70, 20 micrograms 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 Doctor
Everyone should take steps to maintain healthy, stable blood sugar levels. However, that's especially important for people that have high blood sugar caused by diabetes.
Symptoms of high blood sugar include:
- Frequent urination
- Excessive hunger or thirst
- Fatigue
If you experience these symptoms, consult a healthcare professional or endocrinologist (a doctor specializing in conditions affecting the hormones). They can help you assess your blood sugar levels or discuss any individual risk factors you might have for diabetes.
