The "black drink" that can help lower blood sugar is black tea, particularly daily consumption, which studies link to reduced prediabetes and Type 2 diabetes risk by improving glucose excretion and insulin resistance. Other dark teas, like fermented dark tea (Pu-erh), also show significant benefits for blood sugar management. Black tea contains polyphenols, theaflavins, and thearubigins that block sugar-raising enzymes and have antioxidant effects, while black coffee in moderation can also improve sugar metabolism.
Unsweetened teas
Unsweetened teas contain antioxidants that reduce inflammation and lower our overall blood sugars. “Green tea, specifically, decreases long-term markers of diabetes (called hemoglobin A1C) by reducing our body's insulin resistance,” says Dr. Zohrabian.
A recent study performed in Singapore34 reported that black tea was potentially associated with a lower risk of type 2 diabetes; however, Iso et al.32 reported that only consumption of green tea was associated with a reduced risk for type 2 diabetes.
Golden milk, also known as turmeric milk, and haldi doodh in hindi, is a traditional Indian drink that has become a beloved health tonic worldwide. Served warm in a mug, the result is a bright yellow creamy drink that is anti-inflammatory and can help regulate blood sugar levels and reduce risk of several diseases.
Aim for at least eight cups of water per day and try to drink a glass of water first thing in the morning.
Turmeric, mostly at doses of 500–1000 mg per day, might help reduce pain levels and inflammation. Cinnamon, on the other hand, has been shown to help reduce blood sugar levels.
Key Takeaways. Drinking green tea daily might improve heart health by lowering cholesterol and reducing the risk of heart disease. Green tea can enhance brain health by improving mood, reaction time, and memory.
Regulates blood sugar levels
Drinking a glass of lemon water with your meal may help keep postmeal blood sugar levels more stable. The acid in lemon slows the breakdown and absorption of carbohydrate-rich foods in the blood stream. This leads to a lower glycemic response to food.
Drink more water
“Water helps your kidneys filter out excess sugar through urine,” says Khan. “So, the more hydrated you are, the more urine production you'll have, which flushes out sugar in the body.” Always opt for water instead of sugary drinks, like soda and juice.
The 10 Best and Worst Drinks for People with Diabetes
According to its proponents, you use the pinch method by holding the thumb and index finger of one hand just above the wrist of the other hand and then exerting a little bit of pressure on the wrist. Doing this will supposedly cause the release of insulin and break down glucose.
To mitigate these effects, experts recommend turning off blue light sources well before bedtime. Avoiding these devices for two to three hours before bed is ideal. Keep your bedroom dark throughout the night too, using dim red night lights if necessary to protect the quality of your sleep.
Reduces Inflammation in the Body
Green tea, along with lemon and honey, has potent anti-inflammatory properties. These can help reduce inflammation, which is a root cause of many chronic diseases, including arthritis, digestive issues, and skin conditions.
Takeaways. Green tea is low in calories and rich in plant compounds called antioxidants. Drinking a few cups a day may support heart, brain, and blood sugar health. It has less caffeine than coffee or black tea.
Ginger contains a natural compound called gingerol, known for its strong anti-inflammatory and antioxidant effects. These properties may help your body use glucose more effectively and support healthier blood sugar levels. In people with Type 2 diabetes, gingerol may also play a role in supporting insulin function.
1. Don't take it straight. If you're thinking about downing some apple cider vinegar and then quickly eating or drinking something else to mask the bitter taste, you may want to think twice. While there are many ACV health benefits, drinking it this way may be more harmful than helpful.
Pick one that's high in protein or fiber, such as Greek yogurt or air-popped popcorn. Other choices include: A sugar-free frozen pop. One light cheese stick.
Cinnamon is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes. Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels.
Turmeric may help reduce inflammation and joint pain, and it may support heart and gut health. Safe intake of turmeric supplements is considered up to 8 g, but long-term effects are unknown. Possible side effects include nausea, diarrhea, liver injury and medication interactions.