10 Ayurvedic drinks that help control blood sugar levels
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Suggested by centuries of use and modern research, drinks infused with ingredients like cinnamon, fenugreek, turmeric, and bitter gourd are known to improve insulin sensitivity, aid digestion, and reduce sugar cravings. These time-tested beverages not only help maintain sugar balance but also promote overall well-being, making them a gentle yet effective part of diabetes care in Ayurveda.
10 Ayurvedic drinks to control sugar
Water
Water is the best drink for managing blood sugar.
It helps flush out excess glucose through urine and keeps your body hydrated, which supports your metabolism. If you want to go for an added flavour without raising sugar, you can infuse it with lemon or cucumber. Try to drink at least 8 to 10 glasses of water daily to stay well-hydrated and support blood sugar balance.
Green Tea
Green tea is rich in antioxidants called catechins, which may improve insulin sensitivity and help reduce blood sugar levels.
It's best to enjoy it plain, without adding sugar, honey, or milk. You should have one to two cups per day, mainly between meals or in the morning, to get the full benefit.
Cinnamon Tea
Cinnamon may help lower fasting blood sugar and improve insulin resistance; drinking it as a tea is an easy, sugar-free way to include it in your routine. The process is too quick; boil a cinnamon stick in water for 10 minutes and drink it warm. A small cup daily, preferably in the morning, can be a good addition to your routine.
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Apple Cider Vinegar Drink
Apple cider vinegar may help reduce blood sugar, especially after meals. However, it's important to dilute it—mix one tablespoon in a full glass of water as drinking it straight can damage teeth and irritate your stomach. If you are looking for the best results, drink it once a day before a meal, not more.
Bitter Gourd (Karela) Juice
Bitter gourd has insulin-like compounds that may help regulate blood sugar naturally. The taste is strong, so it's a good idea to start with small amounts—like ¼ to ½ a cup.
If you're having it two to three times a week, that's generally enough, but if you're on diabetes medication, talk to your doctor first.
Aloe Vera Juice
Aloe vera juice has been linked to lower fasting blood sugar and better insulin sensitivity. Make sure you use unsweetened, food-grade aloe vera juice, as many products have added sugars. Stick to about 50–100 ml a few times a week, and don't go overboard, as too much can cause stomach upset.
Fenugreek Water
Soaking fenugreek seeds overnight creates a fibre-rich water that may help slow sugar absorption and improve digestion. Just soak one tablespoon of seeds in water and drink the water first thing in the morning on an empty stomach. Having it daily can be an easy morning ritual to support blood sugar control.
Low-Glycaemic Vegetable Juice
Vegetable juices made with greens like spinach, cucumber, celery, and tomato are low in sugar and high in fibre, which helps with glucose regulation.
Avoid juicing high-sugar veggies like carrots and beets too often. One small glass of fresh juice daily, preferably without salt, is a smart addition to your routine.
Herbal Teas (Chamomile, Hibiscus)
Herbal teas like chamomile and hibiscus may help lower blood sugar and support heart health. Always choose unsweetened, caffeine-free varieties to avoid hidden sugars. One to two cups a day, especially in the evening, can offer both relaxation and blood sugar support.
Unsweetened plant-based milk
Unsweetened versions of almond, soy, or oat milk have fewer carbs than regular dairy milk and are less likely to spike blood sugar. Always check the label for added sugars, especially in flavoured versions. Use them as a milk alternative in your daily tea, coffee, or smoothies as needed.
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