Navigating the vast array of beverages available can be a daunting task, especially when considering the impact of sugar content on blood glucose levels. Many drinks, even those without added sugar, may still contain carbohydrates that can affect blood sugar levels. To help you make healthier choices, we've consulted with dietitians to identify the top five beverages that are free of added sugar and can help maintain stable blood sugar levels, along with tips for selecting the best options.  

1. Sparkling Water The versatility of sparkling water or seltzer is unmatched, with a plethora of flavors to suit any palate. "For those seeking flavorful alternatives to sugary drinks, my top suggestion is to explore the world of seltzer or sparkling water," advises Barbara Ruhs, M.S., RD, the proprietor of MarketRD.com. From unflavored to those infused with fruits, citrus, and herbs, most options consist solely of carbonated water and natural flavors, devoid of added sugar, calories, or carbohydrates, making them an excellent choice for maintaining blood sugar balance.

2. Tea Tea enjoys global popularity, offering a variety to match every mood and energy level, from green and black to white tea, and herbal options like peppermint, ginger, chamomile, and hibiscus. The best part? Tea is naturally calorie-free, provided you steer clear of sugar, milk, or creamer. "Tea can enhance insulin activity, the hormone that helps regulate blood sugar levels," notes sports nutritionist Marie Spano, M.S., RD. Studies indicate that black, green, and oolong teas can boost insulin activity due to their antioxidants and bioactive compounds. While the impact on insulin activity may not be substantial enough to cause hypoglycemia, it's wise to monitor blood sugar levels, especially if you're a regular tea drinker. If you have concerns or are managing blood sugar with insulin, consulting your healthcare provider is recommended. Enjoy tea hot or iced with our refreshing recipes: No-Sugar-Added Raspberry Iced Tea, Orange-Ginger Tea, or Peach Iced Tea.

3. Coffee Whether you prefer your coffee hot or cold, it can be a beverage that contributes to better blood sugar management. Research even suggests a link between regular coffee consumption and a reduced risk of type 2 diabetes. Coffee is rich in healthful plant compounds like chlorogenic acid, which may assist in managing blood sugar levels. The primary concern with coffee isn't the black brew itself but the additives. Creamers, flavored milks, syrups, whipped cream, or chocolate can cause a spike in blood sugar levels. For a flavorful twist, consider adding cinnamon to your coffee, as suggested by Amy Davis, RDN, of Amy Davis Nutrition. The combination of coffee and cinnamon is blood-sugar-friendly. "Coffee is antioxidant-rich, and cinnamon mimics insulin's effects, aiding in moving sugar into cells and increasing insulin sensitivity," she explains. Studies show that cinnamon may positively affect blood sugar levels.

4. Milk Enjoying a glass of milk, whether it's whole or lactose-free, can support stable blood sugar levels due to its balance of carbohydrates, protein, and fat. Spano highlights that whole milk is particularly beneficial for blood sugar stability, as its fat and protein slow the absorption of sugars. However, the same benefits can be derived from low-fat milk or unflavored soymilk for those who prefer plant-based options, which are lower in calories and saturated fat. Incorporate milk into smoothies instead of fruit juice or add it to black coffee to help maintain steady blood sugar levels.

5. Infused Water For those who find plain water unexciting, infused water offers a delightful and refreshing alternative. Despite its sophisticated name, it's simple to prepare and provides a satisfying beverage option. You can infuse water with a variety of ingredients. Experiment with fresh or frozen fruits like berries or melon, citrus slices such as lemon, lime, orange, or grapefruit, or herbs like mint, basil, or thyme. To prepare, take a jug of water, add your chosen ingredients, stir, and refrigerate for a few hours. Strain if desired, then serve. Try our favorite infused water recipes: Strawberry, Basil & Lime Infused Water, Lemon, Cucumber & Mint Infused Water, or use sparkling water for our Cucumber-Mint Spritzer.

When selecting a beverage to maintain healthy blood sugar levels, consider the following criteria:

1. Low in Carbohydrates: Even if a drink claims to have zero added sugar, it may still contain carbohydrates that can affect blood sugar. Check the Nutrition Facts label for carbohydrate content. If your drink contains carbs, it should also include fiber or protein to help mitigate the rise in blood sugar, according to Davis.

2. Very Low or No Added Sugar: While beverages like 100% fruit juices and milk contain natural sugars, the presence of protein or fat, as in milk, can prevent a sharp increase in blood sugar. Beverages with added sugars, sweeteners, or syrups, such as sodas, mixed drinks, or sweetened coffee, have the most significant impact on blood sugar levels, so opt for those with minimal to no added sugars. Since 100% fruit juice has little protein or fiber, it can quickly raise blood sugar. Consider diluting juice with water or adding a splash to sparkling water for a flavor boost and to help reduce blood sugar spikes.

3. Contains Fiber: Beverages like smoothies that contain a few grams of fiber are beneficial. Fiber slows down the digestion and absorption of carbohydrates, which aids in maintaining stable blood sugar levels.

4. Offers Protein: Protein can also help stabilize blood sugar by slowing the absorption of carbohydrates or natural sugars in a drink. Protein can be found in dairy milk, unsweetened soymilk, protein-fortified plant milks, and protein shakes or smoothies.

In conclusion, when choosing a drink to support healthy blood sugar levels, look for one that is low in carbohydrates and contains minimal to no added sugars. It's also beneficial if it contains some fiber or protein. These components will help slow the absorption of carbohydrates and natural sugars the drink may contain, leading to more stable blood sugar levels. According to dietitians, the best no-added-sugar drinks are coffee, tea, sparkling water, infused water, and milk.