Here are 6 types of drinks that are less likely to increase blood sugar, based on reputable scientific research.
Water
Water is the safest choice to help maintain stable blood sugar levels. According to research from the Mayo Clinic, filtered water helps the kidneys excrete excess sugar through urine, thereby helping to control blood sugar better.
Drinking enough water also helps maintain electrolyte balance and supports metabolic function.
Recommendation: Drink 2 - 3 liters of water per day depending on your physical condition and activity level.
unsweetened green tea
Green tea is rich in polyphenols, an antioxidant that can improve insulin sensitivity and reduce blood sugar levels.
Catechin in green tea helps control blood sugar better and reduce the risk of type 2 diabetes.
Recommendation: You should drink 2 - 3 cups of unsweetened green tea per day to maximize health benefits.
Celery juice
Celery is a vegetable with an extremely low glycemic index, and also contains many anti-inflammatory and potassium substances that help balance blood pressure. According to research from the US National Institutes of Health (NIH), flavonoids in celery help control blood sugar and reduce chronic inflammation.
Recommendation: Drink 150 - 200ml of pure celery juice, without added sugar, for best results.
unsweetened almond milk
Almond milk is a good alternative to cow's milk, especially for people with diabetes or needing to control blood sugar.
According to research published in the journal Nutrients, almond milk has a very low carbohydrate content, helping to avoid increasing blood sugar after drinking. In addition, it also contains vitamin E and healthy fatty acids, which help improve cardiovascular health.
Recommendation: Choose unsweetened almond milk to take advantage of nutritional benefits without increasing blood sugar.
Natural pomegranate juice
Pomegranate has a low glycemic index and contains many polyphenols that help improve insulin sensitivity. A study from the American Journal of Clinical Nutrition (AJCN) shows that consuming pure pomegranate juice can help reduce blood sugar and prevent damage caused by oxidative stress.
Recommendation: Only drink pure pomegranate juice, no added sugar and limit about 120 - 150ml/day.
unsweetened black coffee
Black coffee contains caffeine and many antioxidants that can improve glucose metabolism.
According to the American Diabetes Association (ADA), regular consumption of black coffee can reduce the risk of type 2 diabetes thanks to its ability to increase insulin sensitivity.
However, coffee can cause temporary high blood pressure, so it should not be overused.
Recommendation: Drink 1 - 2 cups of black coffee per day, avoid adding sugar or condensed milk.
