Regulating blood sugar levels is essential for maintaining overall health, especially in the evening when the body’s energy production naturally slows down. Choosing the right beverages can help stabilize blood sugar, reduce sudden spikes, and improve sleep, contributing to more balanced morning levels.
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Below are five evening drinks that research has shown may help regulate blood sugar levels:
Herbal Teas
For those looking to naturally control blood sugar levels, unsweetened herbal teas such as chamomile and hibiscus are recommended in the evening. The antioxidants in chamomile help fight inflammation, which contributes to lowering blood sugar levels.
Hibiscus tea also supports heart health, which directly influences blood sugar regulation. Both chamomile and hibiscus are caffeine-free and help create a calming environment that enhances relaxation and supports better sleep, leading to improved blood sugar control the next day.
Fermented Milk
The probiotics found in fermented milk drinks such as kefir support gut health, which researchers now recognize as closely linked to blood sugar regulation. A 2021 meta-analysis found that kefir may help lower fasting blood sugar levels by improving insulin sensitivity.
Consuming kefir or similar fermented dairy products in the evening is a pleasant way to support blood sugar control and gut health during sleep. However, it is important to choose unsweetened varieties.
Cinnamon Drink
Research suggests that cinnamon can reduce fasting blood sugar levels and improve insulin response. Cinnamon tea can be prepared by boiling cinnamon sticks in water. Since it is caffeine-free, it can be consumed easily at night. Studies indicate that cinnamon supports better insulin function, making it a helpful natural drink for blood sugar control before bedtime.
Green Tea
Green tea is rich in catechins—antioxidants that enhance insulin sensitivity and help lower fasting blood sugar levels. A 2019 review of 27 studies found that daily consumption of green tea can reduce blood sugar levels.
Drinking unsweetened green tea in the evening provides dual benefits: L-theanine promotes relaxation and improves sleep quality, while the tea's blood sugar–lowering effects remain fully effective when consumed without added sugar.
Water
Water is the simplest and most beneficial beverage for blood sugar regulation. It adds no calories or sugar and helps maintain hydration, which is essential because dehydration can lead to elevated blood sugar. The body uses water to remove excess sugar through urine.
Studies indicate that drinking water instead of sugary beverages improves blood sugar control and reduces the risk of developing type 2 diabetes. Drinking water in the evening supports the body’s natural blood sugar management systems without adding calories or sugars. However, excessive intake may lead to frequent nighttime bathroom visits, affecting sleep and potentially disturbing blood sugar balance.
It is recommended to consult a healthcare professional before incorporating these beverages into your routine, especially for individuals with diabetes.
Times of India
