For people with diabetes or controlling blood sugar, choosing an evening drink is an important factor. According to Dr. William Li, a doctor and biomedical researcher in the United States, author of Eat to Beat Disease, "We should prioritize sugar-free, low-calorie drinks that support metabolism, help improve circulation and sleep".
Here are 4 types of drinks that experts recommend to drink in the evening, especially before bed, to help prevent increasing blood sugar and even improve health:
Warm water
Warm water is the simplest but most effective choice. Drinking a glass of warm water before bed helps maintain moisture, supports blood circulation and reduces the risk of thrombosis - an problem that people with diabetes are at high risk of. More importantly, plain water does not contain calories or sugar, so it is completely safe for people who need to control their glucose.
Chamomile tea (no sugar)
Chamomile tea not only helps soothe and improve sleep quality but also has anti-inflammatory and antioxidant effects. A study published in the Journal of Endocrinological Investigation showed that regular use of chamomile tea helps improve HbA1c index in people with type 2 diabetes. Note, you should eat pure tea, not added honey, sugar or condensed milk.
Warm cinnamon water
Cinnamon is a spice that can help improve insulin sensitivity and regulate blood sugar. According to the American Diabetes Association (ADA), cinnamon can help reduce fasting blood sugar in some patients with type 2 diabetes. You can take 1-2 cinnamon sticks soaked in a glass of warm water for 20-30 minutes and drink them before going to bed. However, you should not abuse more than 2g of cinnamon/day because it can affect the liver.
unsweetened nut milk
Milk from almonds, walnuts, or unsweetened soybeans is an ideal choice if you need a light drink that still helps you feel full. This type of milk contains plant protein, good fats and very few carbohydrates - helping to limit the increase in blood sugar after drinking.
Dr. Lisa Moskovitz, a New York-based nutritionist, recommends: Sugar people should avoid dairy products with added sugar, honey or sweet syrup - as it can least affect blood sugar while sleeping.
In addition, experts also emphasize that you should not drink too much water right before bedtime to avoid early sleep, affecting sleep quality. The best time to go to bed is about 30-60 minutes.
choosing the right drink not only helps maintain stable blood sugar but also contributes to improving sleep quality, reducing inflammation and supporting cardiovascular health. It is important to understand your body and avoid seemingly healthy choices that contain many hidden paths, Dr. William Li noted.
