By Deborah Murphy

If you’re living with diabetes, you likely spend a lot of time planning what goes on your plate. But what about what goes into your glass or mug? Drinks are easy to overlook. Yet, they can also have a big impact on your blood sugar. On the flip side, not drinking enough can also be a problem, as dehydration may contribute to high blood sugar.

Luckily, there are plenty of blood sugar–friendly beverages out there. One of our favorite sugar-free beverages is tea, which happens to be the second most popular beverage in the world after water. Tea offers loads of health benefits, and better blood sugar is one of them.

With all the different types of teas to choose from, you may be wondering which are the best ones to drink for blood sugar management. To find out, we asked dietitians. Here’s what they told us.

1. Green Tea
Delicate, earthy green tea is consistently linked to a host of health benefits, including better blood sugar. In fact, research has found that it may help reduce fasting blood glucose and improve insulin sensitivity in people with diabetes. What makes it so effective? “The gut houses trillions of microbes that influence blood sugar levels,” says Kimberley Rose-Francis, RDN, CDCES, LD, a registered dietitian and certified diabetes educator in private practice in Florida. “An imbalanced gut microbiota can lead to decreased glucose tolerance and insulin resistance. Green tea is rich in polyphenols, which are small plant-based compounds associated with various health benefits, including improvements in gut health.”

2. Black Tea
Although green and black tea look and taste quite different, they both come from the Camellia sinensis plant. So, it makes sense that they share many of the same potential health benefits. That includes supporting better blood sugar. While there is not as much research on the benefits of black tea for blood glucose management, one review study reports that it may aid in glucose metabolism and improve the body’s sensitivity to its own insulin. Researchers aren’t sure exactly why. However, they note black tea’s abundant polyphenols may slow the digestion and absorption of sugars from food. This, in turn, may protect against weight gain, which is a powerful trigger for type 2 diabetes.

We don’t have to tell you how comforting a cup of black tea is. But it’s also our favorite tea for energy. For an afternoon pick-me-up, try it iced in this zippy peach iced tea.

3. Ginger Tea
“Ginger is well-known for its ability to relieve nausea, but it may also help improve blood sugar levels when crushed and brewed into a fragrant tea,” says Rose-Francis. “Research indicates that ginger contains nearly 40 antioxidant compounds, which can be beneficial for treating various inflammatory conditions and may positively impact blood sugar levels over time.”

4. Cinnamon Tea
Cinnamon is more than a beloved baking spice. It can also be brewed into a delicious tea. “Cinnamon has been studied for its potential benefits of enhancing insulin function and supporting blood sugar,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian and certified diabetes educator specializing in plant-based nutrition. “It’s a naturally sweet flavored tea without added sugar, and a good option for those with diabetes.” Like ginger, cinnamon is rich in antioxidants that tackle the chronic inflammation that can make it harder to manage your blood sugar. In fact, several studies have shown that cinnamon powder may help lower blood glucose in people with and without diabetes. And one older study found that cinnamon tea may help reduce blood glucose in people without diabetes.

You can easily brew a cup by steeping cinnamon sticks in water. Or, if you’re craving creamy comfort, combine it with black tea and other spices in a spicy cup of chai tea.

5. Turmeric Tea
From better brain health to less heart disease, turmeric boasts a long list of health benefits. Research reveals that it may also reduce blood glucose and help with weight management. What makes it so powerful? Turmeric contains an active compound called curcumin, which is a potent anti-inflammatory and antioxidant. And, as you’ve already learned, inflammation and higher blood sugar often go hand-in-hand. No wonder researchers credit curcumin’s blood sugar–managing powers to its anti-inflammatory action.

While you can always brew a simple bag of turmeric tea, there are all kinds of creative ways to use it, like this iced Anti-Inflammatory Golden Tonic. It does contain a touch of honey, but you can feel free to omit it for a sugar-free, blood-sugar-friendly drink.