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Say goodbye to the dreaded 3 p.m. energy crash.

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• When it comes to blood sugar management, what you drink is just as important as what you eat.
• Dietitians recommend five afternoon drinks to support blood sugar levels.
• Staying active and keeping your body nourished throughout the day may also help support blood sugar levels.

You may already be familiar with the importance of choosing foods that are low in added sugar and rich in fiber and protein for healthy blood sugar management–but what you drink matters, too. Not all beverages are created equal when it comes to blood sugar control. If you’re prone to the dreaded 3 p.m. energy dip (which tends to accompany blood sugar spikes and crashes), what you sip might make a difference.

We spoke with registered dietitians to find out which drinks they recommend for supporting healthy blood sugar levels. Here are five of their top picks.

1. Unsweetened Sparkling Water

Fizzy, hydrating and refreshing, unsweetened sparkling water (with or without a squeeze of fresh lemon or lime juice) can be a great afternoon pick-me-up, especially if you struggle to drink enough plain water. “Sparkling water is an excellent alternative to sugary soda, or those containing artificial sweeteners,” says Lisa Andrews, M.Ed., RD, LD.

Choosing a beverage without added sugar means it won’t contribute the same amount of sugar or carbohydrates to your diet as a regular soda or other sweetened drink. “Naturally flavored sparkling water or those with a splash of fruit juice support blood sugar control with no added sugar and zero to minimal calories,” adds Sheri Gaw, RDN, CDCES.

While some emerging research has explored whether carbonated water itself may influence glucose metabolism, more research is needed to understand whether that has meaningful effects on blood sugar.

2. Green Tea

Green tea isn’t just a sugar-free, calorie-free beverage–it’s also an exceptional source of antioxidants and can make a great ally for blood sugar regulation, Andrews says. “A 2024 review found that green tea consumption led to modest improvements in fasting blood sugar, insulin resistance, and HbA1c (a reflection of average blood sugar over 2 to 3 months),” shares Tina Sergi, MS, RD, CSSD, CSCS, TSAC-F.

That said, there’s no need to turn your afternoon cup into a sweetened beverage. “Leave the sugar and honey out of your tea for better blood sugar levels,” Andrews advises. Sergi adds that while green tea may help with blood sugar management, it’s not a replacement for dietary changes, exercise or taking medications prescribed by your doctor.

3. Balanced Smoothie

Smoothies sometimes get a bad rap for being high in sugar, but when properly balanced, a mid-day smoothie can give you sustained energy to help you power through your afternoon. “A balanced smoothie with protein, fiber, and healthy fat can satisfy hunger with steady blood sugar control,” says Gaw. She points to research which suggests that smoothies made from a blend of protein, carbohydrates and fat from natural, whole-food ingredients may help support better blood sugar control compared to a standard commercially-made diabetes medical nutritional shakes. Andrews also points to research suggesting that incorporating whole fruits into smoothies may have different effects on blood sugar than drinking fruit juice, despite the natural sugars found in fruit.

Gaw’s go-to formula for a balanced smoothie includes a handful or more of greens, a cup of fresh fruit, a cup of dairy milk or unsweetened soy milk, yogurt or kefir, and 1 to 2 tablespoons of nuts, seeds or nut butter. The combination provides fiber, protein and fat, which can help make a smoothie more satisfying and may slow the digestion and absorption of carbohydrates.  “Protein is known for its appetite-busting effect, and it may also help keep blood sugar in check,” Andrews explains.,

4. Herbal Tea

“Herbal teas like chamomile, mint, and ginger are naturally caffeine free, hydrating, and blood sugar-supporting when no sugar is added,” says Gaw. Some research suggests that certain herbal teas may support healthy blood sugar levels, particularly in people with type 2 diabetes.

Cinnamon tea in particular may offer more targeted blood sugar support, due to blood sugar-lowering properties. “Cinnamon tea may help support better blood sugar in the afternoon because cinnamon has blood sugar-lowering properties,” says Andrews., While more research is needed to better understand cinnamon’s therapeutic mechanisms, recent studies have found these benefits may be attributed to cinnamon’s targeted actions on improving insulin sensitivity, which makes carbohydrate metabolism more efficient at the cellular level.,

5. Prebiotic Low-Sugar Soda

Yes, there’s such a thing as lower-sugar soda. Prebiotic sodas–carbonated soft drinks fortified with prebiotic fibers–have become increasingly popular, and their potential benefits extend beyond gut health. Andrews and Gaw endorse low-sugar prebiotic sodas as a nutritional ally for blood sugar control, in more ways than one. “Prebiotic low-sugar sodas contain fiber and are usually lower in carbs than a regular soda,” Gaw shares. “The fiber in a prebiotic soda helps to prevent a blood sugar spike.”

Andrews adds that the prebiotic fibers in these functional beverages may support blood sugar regulation indirectly, by targeting gut dysbiosis (an unhealthy balance of microbes in your gut) and remedying insulin resistance on a more systemic level.

Even with functional beverages, moderation matters. Andrews advises limiting prebiotic soda to no more than one to two cans a day, since too much of these fibers may trigger or aggravate unwanted symptoms like gas and bloat in some people.

Other Tips for Supporting Blood Sugar

Blood sugar-friendly afternoon drinks are only one of many nutrition and lifestyle factors that impact blood sugar control. Experts recommended the following tips for supporting more balanced blood sugar levels holistically.

• Limit added sugar. Prioritize fresh fruit, veggies and whole grains over their refined counterparts. “Refined carbohydrates digest quickly and raise blood sugar faster than those containing more fiber (such as whole-grain crackers or bread),” Andrews advises.
• Stay active. Exercising regularly is foundational for keeping blood sugar levels within a healthier range. In fact, research suggests that walking just for 10 minutes after meals may help manage blood sugar levels. “Check your blood sugar prior to exercise to avoid it from getting too low, especially if you’re taking medication to manage diabetes,” Sergi advises.
• Don’t skip meals. Keeping blood sugar levels balanced starts with keeping your body nourished at regular intervals. Sergi suggests aiming for a balanced meal or snack every 3 to 4 hours throughout the day, to help mitigate your chances of blood sugar spikes and crashes.
• Snack strategically. “Balanced snacks provide energy and steady blood sugar,” says Gaw. Sergi suggests combining at least two food groups, like a fiber-rich fruit or whole grain with a healthy fat. Gaw’s go-to snack is a piece of fresh fruit with a handful of nuts.

Our Expert Take

In addition to staying active and making balanced food choices, you can improve blood sugar control by sipping strategically. Experts are in agreement that sparkling water, green tea, herbal tea, balanced smoothies and low-sugar prebiotic sodas are five of the best afternoon drinks for improving your blood sugar control. As always, consult with qualified healthcare providers for customized recommendations tailored to your individual needs and preferences.