4 Morning Drinks to Try for Better Blood Sugar All Day

If your morning routine starts with a giant iced coffee or takeout smoothie, that first sip of the day may have more of an impact on your blood sugar than you think. Morning drinks can quickly deliver carbs and added sugars, and they often lack blood sugar-stabilizing nutrients like protein and fiber. Below, dietitians share their favorite morning drinks for better blood sugar and the small tweaks that make a real difference to your health.

1. Water

It’s not flashy, but water is still the most reliable blood sugar-lowering drink on this list. It has no carbs and no added sugar, and staying hydrated is a seriously underrated part of blood sugar management. The American Diabetes Association recommends water as the default drink for people who have diabetes or are at risk for diabetes.

But you can’t outwork a poor food choice for your blood sugar. Water won’t destroy a high-carb breakfast. Instead, think of it less as a trick to lower your blood sugar and more as what you don’t drink instead: a sugary coffee drink, juice, or soda first thing in the morning.

If plain water is not enough, add lemon or lime. “Lemon water is an easy way to enjoy these benefits while promoting hydration,” says Sarah Gold Anzlovar, MS, RDN, LDN. Some early research suggests that the acidity of citrus fruits may slightly slow the rate at which starches break down and enter your bloodstream, which could blunt a blood sugar spike, although studies to date are limited.

2. Yerba Mate

If you want health benefits from your caffeine, yerba mate is worth a try. “Yerba mate is a South American tea that has a unique flavor, slightly bitter and earthy, and contains a combination of caffeine, polyphenols, and theobromine,” explains Gisela Bouvier, MBA, RDN, LDN. “It also has no added sugar, which means it won’t raise blood sugar.”

A systematic review and meta-analysis of randomized controlled trials found that mate was linked to improvements in several markers of glycemic control, including lower post-meal blood glucose and HbA1c, in people with metabolic risk factors.

Try the house-brewed yerba mate, hot or on ice. Make sure you buy or prepare it without sugar. And since mate is a source of caffeine, drink it as a morning drink to prevent it from disrupting your sleep.

3. Latte

A latte can absolutely be part of a blood sugar-friendly morning. For the best blood sugar response, it depends on how much milk is in your cup. Both plain cow’s milk and unsweetened soy milk increase the protein content, which is more than you’ll get from most other plant-based milk choices. Protein helps slow the rise in blood sugar levels after a meal or drink.

Interestingly, coffee drinkers often experience a spike in their blood sugar levels shortly after their morning brew. This is thought to be a direct result of caffeine signaling which increases blood glucose. But in the long run, coffee drinkers may actually have better controlled blood sugar levels, or about the same as non-coffee drinkers.

A good rule of thumb for creating a latte is to choose a milk high in protein and keep added sugars low for better blood sugar levels. “Syrups, sweetened creamers, and whipped cream can turn your coffee into a high-sugar drink,” says Carlyne Remedios, RD. “A simple swap is to order unsweetened or lightly sweetened coffee or tea, choose plain or unsweetened milk, and avoid syrups and whipped toppings.”

4. Protein shake

A protein shake can be so much more than a quick and convenient breakfast in a pinch. Some research shows that the effects of a high-protein breakfast last longer than in the morning. Recent research has shown that people who ate protein at breakfast had a better glucose response, even after lunch and dinner on the same day.

For a balanced shake that feels more like a complete meal, Remedios recommends creating a balanced shake or smoothie around protein, fiber, and healthy fats. Start with a protein source like a protein supplement; consider adding other sources of protein, such as Greek yogurt, cottage cheese, or soy milk. Then add berries for fiber-rich carbs and top it off with nutritional supplements like chia seeds, ground flax seeds or avocado for healthy fats.

Other tips for better blood sugar levels in the morning

Your morning sips are only part of your blood sugar plan. If you’re trying to manage your blood sugar levels throughout the day, here are some habits that matter just as much.

• Think about dinner last night. A high-carb, low-protein dinner or late-night snack can influence your blood sugar levels overnight and in the morning. Look at your overall eating habits rather than blaming breakfast for every morning blood sugar reading.
• Get enough sleep. Sleep and metabolic health are closely linked. The ADA recognizes sleep quality and duration as important components of diabetes prevention and management, and poor sleep is associated with a higher risk of developing type 2 diabetes.
• Move your body. Even a short walk after eating can help. A systematic review and meta-analysis found that exercise performed after a meal was more effective in reducing post-meal blood sugar spikes than exercise before the meal or remaining inactive. And it doesn’t have to be a long walk; just 10 minutes after breakfast makes a difference.

Our expert opinion

There is no “best” morning drink choice based on your blood sugar. But there may be a smarter way to think about the one you’re already looking for. Water is the easiest option; so consider unsweetened tea, like yerba mate, or a latte. And if you want your drink to feel more like a nutritious meal, a protein-rich smoothie can help you gain weight.

Remember, your blood sugar depends on your entire day’s worth of meals and drinks, not just your morning drink choice. Pair carbs with protein and fiber, protect your sleep, move after eating when you can, and choose drinks that match both your tastes and your health goals.