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February 12, 2025 | 11:15 am
TEMPO.CO, Jakarta - Managing blood sugar levels is crucial for diabetes patients. Normal blood sugar ranges from 70 to 100 milligrams per deciliter. In addition to maintaining a proper diet and regular exercise, choosing the right drinks can help stabilize blood sugar levels. Here are some effective drinks to lower blood sugar levels.
1. Water
Water is the best choice for hydration because it contains no calories or carbohydrates, thus not affecting blood sugar levels. Ensuring adequate water intake helps the kidneys eliminate excess sugar through urine. Generally, researchers recommend that adults consume 2-3.7 liters of water every day. As cited from the Signos website, research also confirms that people who drink plenty of water will have a 6 percent lower risk of developing diabetes.
2. Green Tea
Green tea contains polyphenols, antioxidants that can increase insulin sensitivity and help lower blood sugar levels. The catechins in green tea also help the body to metabolize glucose effectively. In addition to reducing blood sugar levels, green tea has many health benefits, such as cancer prevention, heart health, and reducing inflammation. However, consumption of green tea should also be limited because it contains caffeine, and each person is advised not to consume more than 400 milligrams of caffeine per day.
3. Black Tea
Black tea contains thearubigins and rich antioxidants that help prevent cancer, diabetes, as well as heart and nerve diseases. However, be sure to consume it without excessive added sugars to maintain the blood sugar benefits.
4. Coffee
The polyphenols (phenolic acid) in coffee are beneficial in reducing the risk of type 2 diabetes, Parkinson's disease, gout, kidney stones, and liver or cancer diseases. As cited from Healthline, adding milk, cream, flavored syrups, or sugar to coffee will increase the overall calorie intake. It may affect blood sugar levels, so it is recommended to reduce sugar levels by consuming unsweetened coffee in moderate amounts.
5. Milk
The fat content in milk does not have much impact on blood sugar levels. However, plain milk may slow digestion and absorption, which may reduce the risk of rapid blood sugar spikes. The protein found in plain cow's milk helps to stabilize blood sugar levels when the body digests and utilizes carbohydrates. Milk is also a good source of calcium and vitamin B12.
6. Tomato Juice
Tomatoes are rich in lycopene, an organic compound that helps lower blood sugar levels. Consuming unsweetened tomato juice can be a healthy choice for diabetes patients. One cup of tomato juice provides 10 grams of carbohydrates, 2 grams of fiber, and 2 grams of protein. Tomato juice also provides the daily value of vitamin C and is a good source of vitamin A. Choose tomato juice without added sugar and include the daily carbohydrate intake to control blood glucose.
7. Apple Cider Vinegar
Apple cider vinegar is known to be good for health, including controlling blood sugar in diabetics and increasing satiety. Adding a little apple cider vinegar to a glass of water can be an effective blood sugar-lowering drink.
8. Turmeric Tamarind Herbal Drink
This traditional Indonesian herbal drink made from turmeric and tamarind can help lower blood sugar levels because turmeric contains potent antioxidants. Consuming it regularly can provide benefits for diabetes. Choosing the right drinks can help manage blood sugar levels. However, consult with healthcare experts to ensure compatibility with health conditions.
Linda Lestari contributed to the writing of this article.
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