What you drink first thing in the morning may have more impact on your blood sugar than you realise.

While much attention is often paid to what is eaten for breakfast, morning beverages can also deliver significant amounts of carbohydrates and added sugar, particularly when they include sweetened milk, syrups or other sugary additions.

A recent article by eatingwell.com has identified four drinks that are worth considering.

These drinks can provide a better start to the morning, especially when they are unsweetened and paired with foods containing protein and fibre.

Here are four drinks worth considering if you are trying to make healthier choices for your blood sugar.

1. Water

Water remains one of the simplest drinks for people who want to avoid unnecessary sugar in the morning.

It contains no carbohydrates or added sugar and helps keep the body hydrated.

Choosing water instead of a sugary drink can also prevent an unnecessary increase in sugar intake at the start of the day.

Adding lemon or lime can make plain water more appealing.

Some early research suggests that the acidity of citrus may slow the breakdown of starches, although more research is needed to establish how significant this effect is.

However, drinking water does not cancel out the effect of a carbohydrate-heavy breakfast.

It is better viewed as a healthy alternative to sugary coffee, juice, soft drinks or other sweetened beverages.

2. Unsweetened tea

Tea can also be a suitable morning choice, particularly when it is taken without added sugar.

Yerba mate, a South American tea, contains caffeine and plant compounds known as polyphenols. Research has found associations between mate consumption and improvements in some measures of blood sugar control among people with metabolic risk factors.

7 drinks you should consider adding to your daily routine

For those who prefer locally familiar options, the same principle can be applied to regular tea: keeping the drink unsweetened or using little added sugar is more important than choosing an expensive or specialised beverage.

People who are sensitive to caffeine should also avoid taking large amounts late in the day, as it may interfere with sleep.

3. A latte with little or no added sugar

Coffee does not necessarily have to be removed from a healthy morning routine.

A latte made with plain cow's milk or unsweetened soy milk can provide protein, which can help make the drink more filling than coffee taken with sugary creamers or syrups.

The bigger concern is often what is added to the coffee.

Sweetened creamers, flavoured syrups, whipped cream and large amounts of sugar can quickly turn an otherwise simple coffee into a sugar-heavy beverage.

A better option is to choose plain or unsweetened milk and reduce or avoid syrups and sweetened toppings.

Caffeine itself can temporarily affect blood sugar in some people, although research on long-term coffee consumption has also found potential health benefits.

4. A protein-rich smoothie or shake

A smoothie can be convenient in the morning, but the ingredients matter.

Some commercially prepared smoothies and homemade fruit drinks can contain large amounts of carbohydrates and added sugar while providing little protein or fibre.

For a more balanced option, build the drink around a source of protein such as Greek yoghurt, cottage cheese, soy milk or a suitable protein supplement.

Berries can provide fibre and carbohydrates, while ingredients such as chia seeds, ground flaxseed or avocado can add healthy fats.

This combination can make a smoothie more substantial and may help avoid the rapid rise in blood sugar that can come from drinking a carbohydrate-heavy beverage on its own.

JKB/VPO

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