Healthy choices: 5 sugar-free drinks that support stable blood sugar

Carbonated water

Plain sparkling water without additives (i.e., no sugar, sweeteners, flavorings, or calorie-containing acidity regulators) does not raise blood glucose levels.

The reason is simple:

• Carbon dioxide (CO₂), which creates the bubbles, has no caloric value
• Water contains no carbohydrates, proteins, or fats, so it cannot affect blood sugar levels

It's essential to note that flavored sparkling water or tonic water often contains sugar, fructose, or sweeteners (such as aspartame, sucralose, and stevia), which may have slight or indirect effects on metabolism.

Tea

According to the journal Foods, tea is one of the most popular beverages in the world. There are various types, including green, black, white, and herbal varieties such as mint, ginger, chamomile, and hibiscus.

Tea has no calories unless you add sugar, milk, or cream.

It can enhance the activity of insulin, the hormone that helps lower blood sugar levels. Studies have shown that black, green, and oolong teas can boost insulin activity due to their antioxidants and bioactive compounds.

Black coffee

The American Journal of Clinical Nutrition reports that drinking coffee without sugar may help improve blood sugar levels.

Adding cream, plant-based milk, or syrups can cause a sharp increase in blood sugar after drinking.

To enhance flavor, you can add cinnamon to coffee, as it's beneficial for blood sugar levels. Coffee is rich in antioxidants, and cinnamon mimics insulin's action by helping move sugar into cells and increasing insulin sensitivity.

Milk

A glass of milk, including lactose-free milk, can help maintain balanced blood sugar levels thanks to its mix of carbohydrates, proteins, and fats.

Whole milk is especially beneficial for stabilizing blood sugar, as its fat and protein slow down sugar absorption.

One hundred milliliters of cow's milk contains about 4.8-5 grams of lactose (milk sugar), a carbohydrate that raises blood glucose levels.

Milk has a low glycemic index (around 30-35), meaning it raises blood sugar slowly.

Water

Drinking enough water helps the kidneys effectively remove excess glucose from the body through urine, supporting better blood sugar control.

Water also maintains normal plasma volume, which helps stabilize glucose concentration. Unlike sweetened beverages, plain water contains no carbohydrates and doesn't cause blood sugar spikes.

It's essential to remember that when the body is dehydrated, blood glucose levels can temporarily rise because the blood becomes more concentrated.

You might be interested in:

• 5 hidden side effects of drinking green tea
• Add this to your morning coffee for a protein boost all day

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.