Morning drinks that may help stabilise blood sugar levels, study suggests

Dietitians highlight four morning beverages, from water to protein shakes, that could make a meaningful difference in controlling blood glucose levels throughout the day, emphasising the importance of drink choices in diabetes prevention and management.

Dietitians say the first drink of the day can make a meaningful difference to blood sugar control, especially when a breakfast beverage is loaded with fast-digesting carbohydrates or added sugar. Writing for EatingWell, nutrition experts pointed to four morning drinks that may help people avoid sharp glucose spikes and keep levels steadier through the day.

The simplest option is still water. It contains no carbohydrates or sugar, and staying well hydrated supports normal bodily function, including the kidneys’ role in helping remove excess glucose. The American Diabetes Association recommends water as the main drink for people with diabetes and for those at increased risk. If plain water feels unappealing, a squeeze of lemon or lime can add flavour without introducing much sugar; some early research also suggests citrus acidity may slightly slow starch breakdown, although the evidence remains limited.

For people who want caffeine, yerba mate is one alternative that has attracted growing attention. The South American herbal drink naturally contains caffeine, polyphenols and theobromine, and it can be consumed without the sugar load that comes with many bottled coffee drinks or flavoured teas. EatingWell quoted dietitian Gisela Bouvier describing yerba mate as a “slightly bitter and earthy” South American tea. Medical News Today has noted that yerba mate is not a substitute for diabetes medication, but research has linked it with potential benefits for blood sugar regulation, including possible effects on GLP-1 in animal studies.

A latte can also fit into a blood-sugar-conscious routine, provided the milk choice is sensible. Cow’s milk and unsweetened soy milk contain more protein than many other plant-based alternatives, and protein can slow the rise in glucose that follows eating or drinking. The key, dietitians say, is to avoid sugary syrups and heavily sweetened milks that turn the drink into a quick source of carbohydrate. For those who prefer something more filling in the morning, a protein shake can offer a similar advantage by combining protein with fibre and healthy fats, which may blunt the glucose response later in the day.

According to EatingWell, dietitian Karlin Reemidesa recommends building a shake around a clear protein source such as protein powder, Greek yoghurt, cottage cheese or soy milk, then adding berries for fibre and ingredients such as chia seeds, ground flaxseed or avocado for healthy fats. Research cited in the article suggests that a higher-protein breakfast can improve glucose handling not just at that meal but across the rest of the day, offering a practical reminder that what people drink in the morning can matter almost as much as what they eat.