11 Refreshing Low-Sugar Drinks That Won't Spike Blood Sugar

Learn what to drink besides water if you’re trying to manage blood sugar. Get ideas for delicious low-sugar drinks that won’t spike blood sugar.

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Science-based and reviewed

Published:
July 19, 2024
November 29, 2023
— Updated:

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When sweet and sugary beverages line the shelves in the supermarket, it can be difficult to discover flavorful alternatives that won't compromise your blood sugar levels. 

Hydration is extremely important for maintaining overall health and well-being, so let us make it easier to make mindful beverage choices for a healthier, more balanced lifestyle. 

This article is your guide to refreshing low-sugar drinks that won't spike blood sugar, providing a list of options that will satisfy your tastebuds and quench your thirst, all while keeping your health in check.

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11 Low-Sugar Drinks That Won’t Spike Your Blood Sugar

Sure, you can drink diet soda and sugar-free juice, but plenty of other drink options are low in sugar and come with added health benefits. 

1. Tea

Whether it’s hot or cold, there is no shortage of choices when it comes to tea. There are so many different varieties and flavors available, both caffeinated and caffeine-free. Green Tea is popular for its many health benefits. Whether you like hot or iced tea, opt for unsweetened varieties or add artificial sweeteners like stevia or monk fruit. 

Nutritional Facts

Tea is full of antioxidants, which help the body fight oxidative stress from free radicals. Many teas include important minerals such as copper, manganese, iron, zinc, magnesium, calcium, sodium, and potassium.

2. Kefir

This milk-derived probiotic-rich drink supports gut health and comes in unsweetened and low-fat varieties. Packed with beneficial bacteria, kefir adds a tangy twist to your beverage repertoire. Kefir is also a good source of protein, calcium, and other minerals. 

Nutritional Facts:

One serving (250ml) of whole milk kefir contains approximately:

  • 145 calories
  • 8.3g protein
  • 7.5g fat
  • 11g carbs
  • 333mg calcium
  • 28mg magnesium
  • 383mg potassium
  • 0.7mcg B12

4. Coffee

Black Coffee, whether hot or cold brew, is a low-calorie, sugar-free option. It provides a caffeine boost without the added sugars found in flavored coffee drinks. If you prefer sweeter coffee, you can add a natural sugar substitute like stevia. 

You may have heard that coffee can dehydrate you because it’s a diuretic. While the caffeine in coffee does cause your body to pass more urine, these effects are too mild to cause dehydration, especially if you're a regular coffee drinker. Coffee may even be hydrating for some people because it contains a lot of water.

Nutritional Facts

Coffee contains many micronutrients, including riboflavin (vitamin B2), niacin (vitamin B3), magnesium, potassium, various phenolic compounds, and antioxidants.

5. Sparkling Water

For those who crave the fizz without the sugar, sparkling water is a bubbly delight. Enhance it with a splash of fresh lemon or a few mint leaves for added flavor. Drinking sparkling water has no negative health risks, but it has no particular health benefits either. It may cause bloating and gas in some if consumed in excess. 

Nutritional Facts

  • 0 calories
  • 0 g of fat
  • 0 g of protein
  • 0 g of carbohydrate

6. Infused Water

Infusing water with slices of cucumber, berries, or citrus fruits adds a burst of natural flavor without the need for added sugars. Depending on what you add to the water, you may add certain vitamins to the water like vitamin C from oranges. 

Infusion Combinations

  • Orange and Ginger
  • Cucumber and Mint
  • Apple and Cinnamon
  • Blackberry and Orange
  • Turmeric and Lemon
  • Lemon and Lime

Nutritional Facts

  • 0 calories
  • 0 g of fat
  • 0 g of protein
  • 0 g of carbohydrate

7. Fresh Juice

When you drink Fresh Juice, your body can absorb nutrients quickly without digesting fibers and other components in whole foods. This can help you increase your intake of vitamins and minerals.

Opt for freshly squeezed fruit juice from whole fruits to avoid added sugars. Experiment with different combinations like orange and berry for a naturally sweet and nutritious treat.

Nutritional Facts

The nutritional value of fresh juice will depend on the fruit or vegetable it comes from. Generally, fresh juice is high in vitamins and minerals and will have some calories and some natural sugar. 

8. Coconut Water

Coconut water is nature’s electrolyte-rich beverage, a hydrating option that comes with a touch of natural sweetness. Check labels for unsweetened versions to keep sugar content low.

Nutritional Facts

A 1-cup (250 milliliters) serving of unsweetened coconut water contains:

  • 44 calories
  • 0.5 grams protein
  • 0 grams fat
  • 10.4 grams carbohydrates 
  • 0 grams fiber
  • 9.6 grams sugar

9. Kombucha

This fermented tea packs a punch of flavor without excessive sugar. It’s packed with probiotics, promoting a healthy gut microbiome and aiding digestion. The beverage's antioxidant properties contribute to reduced inflammation and support cellular health. Choose varieties with no added sweeteners for a gut-friendly, low-sugar option.

Nutritional Facts

The nutritional content of kombucha can vary depending on the brand and specific brewing process.

A typical 8-ounce serving of plain, unsweetened kombucha provides the following nutrition:

  • 15-30 calories
  • 3-5 grams carbohydrates
  • 0 grams sugar
  • 0 grams protein
  • 0 grams fat
  • 0-10 milligrams sodium

10. Mint Lemonade

Create a refreshing mint lemonade using natural sweeteners like stevia or a touch of honey. It's a satisfying, low-sugar alternative to traditional lemonades.

Nutritional Facts

This beverage may contain calories and carbohydrates if honey or agave are added. This beverage is calorie-free if stevia or other sugar substitutes are used. 

11. Smoothies

Smoothies are a convenient and delicious way to boost overall nutrition. Blend together your favorite fruits with unsweetened yogurt or plant-based milk for a nutrient-packed, low-sugar smoothie that won’t spike blood sugar. 

The fiber content supports digestive health and helps maintain a sense of fullness, contributing to weight management. Additionally, the natural sugars in fruits offer a quick energy boost, while the combination of proteins and healthy fats ensures sustained energy levels.

Nutritional Facts

Smoothies will vary in nutrient content depending on the ingredients used. They’re packed with vitamins, minerals, and antioxidants. 

Learn More About Healthy Habits with Signos’ Expert Advice

Signos is a great resource for expert advice on living a healthy lifestyle. Signos has a team of health professionals who provide evidence-based nutrition information to help you improve your health and wellness. Check out the resources here.

Signos CGM empowers you to improve your health by keeping track of your diet, exercise, sleep habits, and blood sugar. Knowledge is power, and a CGM can give you specific information about how your habits affect your health.

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References

About the author

Victoria Whittington earned her Bachelor of Science in Food and Nutrition from the University of Alabama and has over 10 years of experience in the health and fitness industry.

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