When managing your blood sugar levels, choosing the right beverages is just as important as selecting healthy foods. Many common drinks—even those without added sugars—can still contain carbohydrates that spike glucose levels. So, what are the best no sugar drinks for blood sugar control? We asked registered dietitians to weigh in.
1. Sparkling Water (Zero Sugar, Zero Carbs)
For a refreshing, flavorful drink with no added sugar or calories, sparkling water is a top pick. It’s a versatile choice with endless flavor options—think citrus, berry, or herb-infused blends. Unlike soda, sparkling water contains zero carbohydrates, making it a go-to for anyone aiming to maintain stable blood glucose levels.
2. Unsweetened Tea (Green, Black, Herbal)
Tea is a globally loved drink with notable blood sugar benefits. Green, black, and oolong teas contain antioxidants and polyphenols that may improve insulin sensitivity and support glucose regulation. Just skip the sweeteners and dairy additives. Herbal teas like peppermint, chamomile, and hibiscus are also naturally caffeine-free and sugar-free.
3. Black Coffee or Coffee with Cinnamon
Plain black coffee is not only carb-free but may help reduce the risk of type 2 diabetes. Thanks to compounds like chlorogenic acid, coffee can positively impact blood sugar metabolism. Dietitians recommend avoiding sugary creamers and instead using cinnamon—a spice known to mimic insulin activity and reduce sugar spikes.
4. Milk or Unsweetened Plant-Based Milks
Milk, especially whole milk, combines carbs with protein and fat, which slows sugar absorption. For those who prefer dairy-free options, choose unsweetened soymilk or almond milk with added protein. These beverages can help keep blood sugar steady when compared to high-carb juices or sweetened milk alternatives.
5. Infused Water with Fresh Fruits & Herbs
Don’t like plain water? Infused water is a zero-sugar beverage that’s easy to make and bursting with flavor. Simply add fruits like berries, citrus slices, or herbs like mint and basil to a jug of water. Let it chill, strain if you prefer, and sip a refreshing, diabetes-friendly drink.
What to Look for in Blood Sugar-Friendly Drinks
When shopping for healthy drinks for blood sugar balance, consider the following:
- Low or no added sugar: Always check the label for sneaky sweeteners.
- Low in carbohydrates: Even sugar-free drinks can contain carbs that raise glucose.
- High in fiber or protein: These nutrients help slow sugar absorption.
- Free of artificial sweeteners: Opt for drinks without hidden ingredients that may affect insulin response.
Final Thoughts
The best no-added-sugar drinks for maintaining healthy blood sugar levels include sparkling water, unsweetened tea, black coffee, milk (or unsweetened plant milks), and infused water. These options are low in carbs and free of added sugars—ideal for individuals managing diabetes, prediabetes, or seeking better blood sugar control. Always read nutrition labels and aim for drinks that provide hydration without glucose spikes.
