11-05-2025
High Blood Sugar? Experts Reveal 5 Drinks That Help Bring It Back Down
Managing high blood sugar is crucial for your health, especially if you're living with diabetes or prediabetes. While it can feel overwhelming sometimes to think about all of the different factors that impact your glucose levels, focusing on simple everyday habits that help control your blood sugar can be helpful. For example, sipping on certain beverages may improve your numbers and overall health. But if you're wondering what to drink to lower blood sugar immediately, the answer is not necessarily straightforward. Here's everything you should know.
First, it's important to understand that there is no surefire way to instantly reduce blood sugar substantially, says Sophie Lauver, RD, Board Certified Health and Wellness Coach and Medical Advisor at Aeroflow Diabetes. The fastest way to lower blood sugar is to take insulin if your doctor has prescribed it for you, she notes.
Rapid- and ultra-rapid acting insulin begins working within 15 minutes. The effects of regular- or short-acting insulin take about 30 minutes to kick in; intermediate-acting insulin onsets after about two to four hours; long-acting insulin starts working in about two hours and ultra-long acting in six hours.
'However, exercising regularly, staying hydrated, stress management and dietary changes—including reducing carbohydrate intake—will help [improve your blood sugar] over time,' confirms Lauver. 'We know exercise and hydration are great ways to lower glucose levels after meals and encourage this as part of a healthy lifestyle and effective diabetes management strategies.'
While drinking water usually has a modest effect on blood sugar management and can still be a good strategy, people with diabetes shouldn't rely on it when their blood sugar is exceedingly high, cautions Michelle Routhenstein, RD, CDCES, Preventive Cardiology Dietitian, Certified Diabetes Educator and Owner at Entirely Nourished.
'If someone has a blood sugar of 200 mg/dL, drinking water would not decrease it to 100 mg/dL,' she says.
If you're looking to lower your blood sugar because your levels are extremely high—also known as hyperglycemia—it may be a medical emergency. The Mayo Clinic recommends seeking medical attention if your blood glucose levels stay above 240 mg/dL and you have symptoms of ketones in your urine.
Symptoms of diabetic ketoacidosis (DKA) include peeing more often than usual, extreme hunger or thirst, dehydration and headache. More severe symptoms of DKA nausea and vomiting, abdominal pain, diarrhea, shortness of breath, fruity-smelling breath, feeling very tired or weak, disoriented, agitated or confused and decreased alertness.
While these drinks won't significantly bring down blood sugar in seconds, they can help regulate glucose levels over some time and, when replacing drinks with lots of added sugar, help prevent spikes.
In addition to containing no sugar and therefore not causing glucose spikes, drinking plenty of water can help bring balance to blood sugar within one to two hours, says Trista Best, RD, at Balance One Supplements. It works by flushing excess sugar from the blood so it can be expelled through urine.
Drinking enough water is also an effective preventive measure, as dehydration can raise blood sugar levels by concentrating glucose in the blood, says Routhenstein.
Green tea with no added sugar or sweeteners can positively impact blood sugar, but its effects are not immediate, says Best. Antioxidants like EGCG may improve insulin sensitivity and support stable blood sugar levels, she explains.
Research shows that consistent, long-term daily use for several weeks or months can reduce fasting glucose levels and insulin resistance, says Routhenstein.
Not a fan of green tea? Try cinnamon tea instead, which contains cinnamaldehyde. This potent compound may help increase insulin receptor function, which can help lower blood sugar levels, she notes. Cinnamon tea delivers best results if you drink it within 30 to 60 minutes after a carbohydrate-rich meal.
'Black tea contains thearubigins, compounds that may help improve insulin sensitivity and reduce post-meal blood sugar spikes,' says Routhenstein. 'Studies show a reduction within one to two hours post-meal.'
Fenugreek seeds contain soluble fiber, which improves insulin function and lowers blood sugar, says Best. Fenugreek tea (which is made from those powerful seeds) helps reduce blood sugar within one to two hours, especially when you drink it after a meal, she notes.
More tips for managing diabetes:
Proven Tips that Steady Diabetes Blood Sugar Levels and Lead to Weight Loss Success
High Morning Blood Sugar, or 'Dawn Phenomenon,' Can Wreck Sleep and Metabolism—Here's How to Fix It
Your Type 2 Diabetes Food List: Superfoods That Steady Your Blood Sugar Naturally
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
