What to Drink to Lower Blood Sugar: 5 Functional Beverages for Stable Energy and Metabolic Health

Curious what to drink to lower blood sugar levels? Incorporating functional beverages with blood-sugar balancing benefits is such an impactful way to support your metabolic health on a daily basis. From nutrient-packed teas to refreshing, low-sugar electrolytes, here are five functional drinks that can help keep your blood sugar steady.

#1. Apple Cider Vinegar

Apple cider vinegar (ACV) has been used for centuries for medical and culinary purposes, dating back to the ancient Egyptians. ACV is rich in acetic acid, which supports blood sugar regulation in several ways. Most notably, it slows carbohydrate breakdown, improves glucose uptake into muscles, and even influences gene pathways that regulate metabolism. 

In the short term, consuming 2-6 tablespoons of ACV (about 30 mL) with meals can reduce post-prandial (after eating) glucose spikes, especially after carb-heavy meals. Recent research also highlights long-term benefits, particularly for those with insulin resistance and type 2 diabetes. These individuals experienced significant reductions in fasting blood glucose, HbA1c (a marker of long-term blood sugar control), and LDL cholesterol after just eight weeks of daily ACV consumption. 

Incorporating ACV into your diet is a simple way to support sustained blood sugar balance and metabolic health. We recommend adding 1-2 tablespoons to 3-4 ounces of still or sparkling water. Dress it up with pomegranate seeds, fresh mint, or a dash of cinnamon.

Lemon juice can also offer similar blood sugar balancing benefits by slowing down carbohydrate digestion, similar to acetic acid. Research shows that consuming lemon juice with a starchy meal lowered peak blood glucose by 30% and delayed the glucose peak by over 35 minutes. If you don’t have ACV available, freshly squeezed lemon juice in your water or meal is another natural strategy to promote steady blood sugar levels and metabolic health. 

#2. Functional Smoothie

When it comes to blood-sugar balancing beverages that can also double as a meal or snack, a thoughtfully crafted smoothie is the perfect go-to. Our favorite daily smoothie recipe (linked here) is both delicious and packed with functional ingredients. The key is including ingredients that stabilize energy levels and support metabolic health, as opposed to causing sharp glucose spikes. 

Start with a complete protein source like high-quality protein powder, such as Functional FuelPRO. Protein helps slow the speed of carbohydrate digestion and keeps you fuller for longer, reducing cravings and promoting stable blood sugar throughout the day. 

Next, add foundational minerals through leafy greens, flax seeds, and our Mineral Magic supplement. Mineral Magic is your daily iron-free mineral complex that supports every aspect of your health, even beyond blood sugar regulation and metabolism. For even more functional power, consider including myo-inositol, found in our Hormone Potion formula. Myo-inositol is a nutrient shown to improve thyroid and insulin function, and supports ovarian and metabolic health. 

Check out the recipe below for a creamy, nutrient-dense smoothie that keeps blood sugar steady, energy consistent, and cravings in check — all while nourishing your body with key nutrients that support hormonal balance, cellular energy, and long-term metabolic health.

#3. Water with Chia Seeds

Chia seeds are a small but mighty addition to any blood sugar-balancing routine, offering a unique combination of nutrients that support metabolic health. Chia seeds are rich in soluble fiber, containing 6 grams of fiber in 2 tablespoons. Soluble fibers form a gel-like texture when mixed with water, and help slow digestion to stabilize post-meal blood glucose levels. 

Chia seeds are also a plant-based source of anti-inflammatory omega-3 fatty acids and antioxidant polyphenols, or beneficial plant compounds. They are also packed with key vitamins and minerals, including B vitamins, magnesium, calcium, phosphorus, iron, and zinc. Chia seeds even contain protein, boasting 4 grams in just 2 tablespoons.

Consuming chia seeds has been shown to significantly improve blood sugar levels in addition to cholesterol levels. These hearty-healthy and blood-sugar balancing benefits are thanks to the combination of fiber, healthy fats, protein, and essential vitamins and minerals that chia seeds contain. 

One of the easiest ways to add these powerful seeds to your diet is simply by stirring them into your water. Start with 1-2 tablespoons of chia seeds in at least 2 cups of water. Stir it well every few minutes as the chia seeds absorb the water and expand. 

#4. Yerba Mate

Yerba mate, a traditional South American tea, offers impressive blood-sugar balancing benefits alongside a range of metabolic perks. Rich in polyphenols like chlorogenic and caffeic acid, yerba mate has been shown to lower blood sugar levels, enhance insulin sensitivity, and improve fat metabolism. The metabolic effects of yerba mate make it an interesting topic of conversation for those with metabolic dysfunction and conditions such as type 2 diabetes and hyperlipidemia, or elevated cholesterol levels.

Research also shows that yerba mate not only reduces post-meal glucose spikes but additionally helps prevent the formation of harmful advanced glycation end products (AGEs). AGEs are dangerous compounds formed during chemical reactions involving sugar that have been linked to various chronic diseases. Interestingly, yerba mate’s anti-AGE effects have even been shown to rival comparable pharmaceutical agents. Yerba mate may promote weight loss by increasing metabolism and stimulating satiety hormones such as GLP-1, as indicated in animal studies. 

All of this being said, it’s important to note that moderation is key. Due to the caffeine content, natural chemicals in the tea, and traditional methods of enjoying hot yerba mate, enjoy your tea wisely. Be wary to not consume excessive amounts or tea that is very hot. Enjoyed mindfully, yerba mate can be a powerful, natural tool for supporting healthy blood sugar and metabolic balance.

#5. Adrenal Cocktails

Adrenal cocktails, or homemade electrolyte drinks, are another simple yet powerful tool for supporting blood sugar balance and boosting hydration. The adrenal glands, located above the kidneys, play a critical role in producing hormones, such as cortisol (our main stress hormone) and reproductive hormones. They also produce other hormones that regulate blood pressure, the pH of our blood, and mineral levels in the blood. So many of these factors are key for regulating metabolism and blood sugar balance.

Chronic stress or chronically elevated cortisol levels taxes the adrenals and depletes stores of key micronutrients like sodium, potassium, and vitamin C. These nutrients are all essential for hormone production and blood sugar regulation. Elevated cortisol also releases glucose into the bloodstream. This causes blood sugar to spike, contributing to blood sugar dysregulation. 

By replenishing these nutrients, adrenal cocktails help support normal adrenal activity and reduce excessive cortisol output, supporting steady blood sugar levels and a healthy stress response. 

A simple adrenal cocktail recipe includes unrefined salt (like Redmond Real Salt or Celtic Salt) for sodium with trace minerals, cream of tartar (a natural potassium source), and the juice of half a lemon or lime for whole-food vitamin C. Together these minerals and vitamin C work together to help lower cortisol and calm the stress response for more balanced blood sugar.

Next Step: Measure Your Insulin Sensitivity

As you incorporate blood-sugar balancing beverages into your daily routine, consider taking the next step of assessing your own insulin sensitivity. With our Blood Sugar and Insulin Testing Package you can gain deeper insight into your own blood sugar balance, and learn how to further optimize your metabolic health. Ensure you are getting the right testing by going beyond fasting glucose levels to gain deeper insight into your true insulin sensitivity.

Written by Romana Brennan, MS, RD