- Inflammation and high blood sugar often travel together.
- Choosing healthy, low-carb drinks may help manage both of these issues.
- Green tea, golden milk, coffee, dairy milk and 100% veggie juice are all great choices.
Inflammation is the wellness buzzword of the moment—and for good reason. Chronic inflammation can increase your odds of developing a variety of illnesses like heart disease, cancer and type 2 diabetes. What’s more, for people with diabetes, ongoing inflammation can also make managing diabetes difficult, as inflammation makes it harder for the body’s cells to use insulin.
While eating plenty of anti-inflammatory foods is key for curbing inflammation, don’t overlook what you drink. The beverages you choose can have a huge impact on blood sugar and inflammation. Dietitians say that strategically choosing the right beverages can be a win-win for tackling both of these issues.
For drinks that check both boxes, keep reading.
1. Green Tea
Dietitians agree that green tea is a standout beverage on so many levels, including steadier blood sugar and protection from inflammation. For starters, green tea boasts a cocktail of substances that have been linked to better blood sugar, particularly catechins like EGCG. That’s not all. Green tea also contains compounds that provide anti-inflammatory benefits in an unexpected way, says Marcie Vaske, M.S., LN, CNS. “The polyphenols in green tea feed beneficial gut bacteria, which play a role in blood sugar regulation and inflammation control,” she says.
2. Low-Sugar Golden Milk
“When it comes to taming inflammation and supporting stable blood sugar, golden milk reigns supreme,” says Stacey Woodson, M.S., RDN, LDN. “This warm, comforting beverage, similar to a chai latte, combines your choice of milk with powerhouse spices.” Included in that potent spice mix is turmeric. This bright, yellow spice is rich in curcumin, a compound with a solid inflammation-fighting track record. According to a 16-study systematic review and meta-analysis, curcumin may also significantly lower fasting blood sugar and A1C levels.
As encouraging as this is, golden milk is often sweetened with honey or maple syrup. You may not need to skip these entirely, but it’s a good idea to experiment to find the smallest amount that works for you. Or, whisk in a dash of vanilla extract or sugar-free sweetener for a healthy, low-sugar drink.
3. Coffee
If you can’t imagine starting your day without a cup of coffee, you aren’t alone. Sure, a cup of joe provides a quick energy boost. It also offers multiple health perks, including help with diabetes prevention. In fact, research has found that coffee drinkers often have a lower risk of developing type 2 diabetes. What gives coffee its diabetes-fighting powers? Coffee is rich in an antioxidant called chlorogenic acid, which may reduce inflammation and improve the body’s ability to use insulin.
Like golden milk, coffee can be a vehicle for lots of added sugars, though. Ideally, the best way to enjoy it is black or with a splash of milk. But if you can’t imagine it without some sugar, measure out the minimum you can get away with. Then, slowly scale back from there. Over time, your taste buds will adjust (promise!).
4. Dairy Milk
If someone said there was a drink that packed the highest-quality protein available and was loaded with hard-to-get nutrients, we’d all be running out to buy it. Well, that drink is dairy milk. However, the common misconception that milk is pro-inflammatory has given this nutrient powerhouse a bad name. The truth is, research suggests quite the opposite. Consider the results of a systematic review and meta-analysis that examined the relationship between dairy milk and inflammation. After culling the results of 28 studies, researchers found that at worst, milk had no impact on inflammation, and in some cases, it may protect against inflammation.
This familiar beverage is also a great option for diabetes. Not only does dairy milk provide a long list of underconsumed nutrients, like calcium, potassium and vitamin D, it also is one of the few drinks on this list that contains a hefty dose of protein. Just 1 cup of nonfat milk delivers 8 grams of high-quality protein.
Of course, you may have heard that milk contains sugar, and it does. But not to worry. Milk’s protein can help slow the absorption of its sugars. The American Diabetes Association even lists dairy milk as one of its superstar foods for diabetes.
5. 100% Vegetable Juice
There’s no denying that vegetables are an excellent choice for blood sugar balance, not to mention your overall health. But when you can’t squeeze in enough veggies at meals, grab a glass of 100% vegetable juice. True, vegetable juice doesn’t provide the fiber that you’d get from whole veggies. But you’ll still score plenty of anti-inflammatory nutrients. In fact, one serving of vegetable juice often contains the nutrition of several servings of vegetables.
That said, some types of vegetable juice are higher in carbs than others. Plus, they can also be loaded with sodium. To play it safe, be sure to check the carb, sugar and sodium content on the Nutrition Facts panel and stick to the recommended serving size.
Tips to Select a Blood Sugar-Friendly Anti-Inflammatory Drink
When browsing the beverage options at your store, keep these dietitian-recommended tips in mind to pick the best drink.
- Limit added sugars: “Added sugars spike blood sugar levels and can increase inflammation when consumed in larger amounts,” says Helen Tieu, RD, M.A.N., CDE. So, be sure to double-check the Nutrition Facts panel for added sugars before tossing a drink into your cart.
- Be choosy about juice: While 100% vegetable juice is a great choice, fruit juice may not work for everyone. While its natural sugars may not be an issue for people with healthy blood sugar levels, the American Diabetes Association recommends that people with diabetes limit fruit juice to ½ cup daily.
- Keep an eye on serving size: Healthy beverages can spell trouble if serving sizes are too large. Even a drink that’s sugar-free may pack lots of calories if it’s oversized. Over time, that can lead to weight gain, making blood sugar management more challenging. So, pour yourself a small glass or cup. And if you’re grabbing a drink on the go, order the smallest option on the menu.
Our Expert Take
Inflammation and blood sugar issues tend to travel together. Whether you’re living with diabetes or simply want to prevent it, choosing the right drinks can help target both of these issues. Green tea, low-sugar golden milk, coffee, dairy milk and 100% vegetable juice are all packed with nutrients that can help tackle inflammation and keep blood sugar in check. Just be sure to opt for the unsweetened or sugar-free varieties and keep serving sizes small. Then go ahead and drink up!
