Dietitians Name Four Morning Drinks That Help Keep Blood Sugar Steadier

The first drink of the day can affect blood sugar, or glucose, levels more than many people realise. This is according to nutrition experts cited by the health and nutrition publication Eatingwell. Dietitians suggest four simple drinks to include in a morning routine to help avoid sharp swings in blood sugar.

Sweetened coffee, sugary juice and other drinks high in added sugar deliver fast-absorbing carbohydrates to the body, while containing little protein or fibre. These nutrients help people feel full for longer and keep glucose levels more even.

The four recommended options

Water. It contains no carbohydrates or added sugar, so it does not raise blood sugar on its own. The American Diabetes Association recommends water as the main drink for people with diabetes or an elevated risk of developing it. A slice of lemon or lime can add flavour. Small studies suggest the acidity of citrus fruit may slightly slow starch breakdown, but broader research is still needed.

Yerba mate. This drink, popular in South America, is made from the leaves of the mate shrub and contains caffeine, polyphenols and theobromine. Unsweetened, it has no added sugar. Some studies link its use to improvements in glucose metabolism markers in people with risk factors for metabolic disorders, but it is not a treatment.

Latte. Regular cow's milk and unsweetened soy milk contain relatively high amounts of protein, which slows digestion. Many other plant-based drinks have very little protein. A latte should not be turned into a dessert with syrups, sugar or sweet creams.

Protein shake. Besides protein powder and liquid, dietitians advise adding sources of fibre and healthy fats, such as Greek yogurt, cottage cheese, berries, chia seeds, ground flaxseed or a little avocado. Studies suggest a higher-protein breakfast may improve the body's response to glucose later in the day as well.

What to avoid

Dietitians advise paying most attention to drinks with added sugar: sweetened lemonades, sweet coffees and energy drinks. Fruit juice also has far less fibre than a whole piece of fruit.

Experts stress that no single drink can normalise blood sugar regardless of the rest of the diet. Balanced breakfasts, enough protein and fibre, physical activity and lower added sugar intake matter more.