6 Hydrating Foods You Should Eat for Better Blood Sugar

Staying hydrated and managing blood sugar are two essential pillars of overall health. And they’re particularly important if you’re living with type 2 diabetes—for several reasons. The first is that high blood sugar levels may lead to increased urination, which may cause dehydration. Proper hydration is also crucial for supporting kidney function. Since the kidneys play a vital role in filtering excess sugar from the blood, dehydration can put additional strain on these organs if you have diabetes.

The good news is that there are certain water-rich foods that can be a delicious part of a diabetes-friendly diet and provide the fluids you need. To find out which ones are best, we reached out to registered dietitians. Here are their top hydrating foods for healthy blood sugar. 

1. Cucumbers

1 Cup Sliced Cucumbers = 3.3 Ounces H2O

Boasting roughly 95% water, cucumbers can help keep you refreshed and hydrated without having to rely on sugary or caloric drinks.  With just 4 grams of carbohydrates per cup, they’re also a blood sugar–friendly food. Their skin also provides a bit of fiber, which can prevent rapid glucose spikes, says Orlando-based registered dietitian Johannah Katz, M.A., RD. 

Whether you like adding them to salads, blending them into a refreshing smoothie or soup, or you simply enjoy them sliced as a crunchy snack, cucumbers are an easy, nutrient-rich way to bump up your fluids. 

2. Okra 

1 Cup Cooked Okra = 5 Ounces H2O

Okra might not be on your radar, but it should be! Not only is okra 93% water, it provides 4 grams of blood sugar–stabilizing fiber per cup. “Okra contains a gel-like soluble fiber, which slows down sugar absorption,” says Adaure Nosiri, M.S., RDN, an Atlanta-based registered dietitian. “Okra also contains antioxidants like flavonoids and polyphenols, which play a role in reducing inflammation and improving glucose metabolism.” One cooked cup of this veggie contains 7 grams of carbs, making it easy to fit into a balanced meal plan. Plus, it supplies magnesium, a mineral that plays a pivotal role in blood sugar regulation. 

Try it roasted, steamed or in soups for a versatile, hydrating addition to your diet. If you’ve never made okra before, give our Black Eyed Peas & Okra a go. This diabetes-friendly side packs 7 grams of fiber per serving plus 11% of the Daily Value for magnesium.

3. Apples 

1 Medium Apple = 5.2 Ounces H20

“Apples are made up of about 85% water and are high in fiber, with about 4 grams in a medium apple,” says Stephanie Deming, M.S., RDN, CDN, a registered dietitian and owner of Bespoke Family Nutrition, PLLC. If you’re worried about their sugar, there’s no need to be. Apples’ rich fiber slows the absorption of their sugars for a steady, prolonged energy release. Just make sure to eat the skins. They contain special fibers like pectin and cellulose that may help manage blood sugar. 

Apples are so beneficial that one small study found that people with impaired blood sugar control who ate an apple before a high-carb meal experienced fewer blood sugar spikes than when they ate only simple carbs from rice.

So, bite into a crunchy apple when you need a satisfying snack (pair it with nut butter to add some healthy fats and protein for satiety support!). Or, for a hearty dinner, try our Apple Cider Chicken. It’s diabetes-friendly and takes just 30 minutes to prepare!

4. Grapefruit 

½  Grapefruit = 3.6 Ounces H2O

This juicy citrus fruit is composed of 90% water, making it an excellent way to quench your thirst while adding a burst of refreshing flavor to your day. “Not only do grapefruits have a high water content, but they also provide your body with an important electrolyte, potassium, which helps with overall fluid balance,” says Jamie Adams, M.S., RDN, a registered dietitian specializing in women’s health. Additionally, grapefruit’s fiber slows the absorption of sugar into the bloodstream, promoting steadier energy levels. 

Whether enjoyed as a snack, in a zesty salad or added to a smoothie, this fruit is a delicious, nutritious addition to any diet. 

5. Watermelon 

1 Cup Diced Watermelon = 4.6 Ounces H2O

As its name suggests, watermelon is an incredibly hydrating food (it’s 91% water!). That makes it an ideal choice for staying hydrated on hot days while enjoying a naturally sweet treat. And despite what you might have heard, it has only 9 grams of sugar per cup. So, it can easily fit into a blood sugar management plan. Plus, watermelon contains citrulline, an amino acid that supports the production of nitric oxide, a compound that promotes better blood flow. While more research is needed, emerging research suggests citrulline may also improve insulin resistance and help manage blood sugar.

Of course, watermelon is juicy and refreshing on its own. For even more blood sugar–lowering power, pair it with a small serving of nuts or cheese to balance its carbohydrates. Or try our low-carb Watermelon, Cucumber & Feta Salad.

6. Plain Greek Yogurt 

1 (5.6-Ounce) Container Nonfat Plain Greek Yogurt = 4.4 Ounces H2O

“Plain unsweetened Greek yogurt is a high-moisture food, and not only offers a quality source of protein, but is also low in carbohydrate and sugar,” says Mary Ellen Phipps, M.P.H., RDN, LD, a registered dietitian and author of The Easy Diabetes Cookbook. “That makes it a perfect combination for people who have to pay attention to their blood sugars.” While a single-serve container of plain Greek yogurt only has about 6 grams of carbohydrates, flavored yogurt can have lots of added sugars. If plain yogurt isn’t your thing, look for no-sugar-added varieties.

Greek yogurt is roughly 80% water. That’s not all, though. A 5.6-ounce container provides about 16 grams of protein. That’s an added bonus, as protein slows digestion for steady blood sugar levels. Because protein also helps keep you full, it can help with weight loss if that’s part of your diabetes management plan. And if you need one more reason to toss a container in your shopping cart, Greek yogurt offers probiotics, promoting gut health, which is increasingly linked to better blood sugar management.

For a refreshing, hydrating snack, top plain Greek yogurt with a handful of fresh berries or a sprinkle of cinnamon. You can also try your hand at our DIY homemade Greek yogurt if you enjoy making things from scratch! 

The Bottom Line

Staying hydrated and keeping your blood sugar steady are two key steps to feeling your best, especially if you’re living with type 2 diabetes. The good news? You can tackle both at once by adding delicious, nutrient-packed, hydrating foods to your meals. Think crisp cucumbers, tender okra, juicy apples, tangy grapefruit, refreshing watermelon and creamy plain Greek yogurt. These powerhouse foods will quench your thirst and help keep your blood sugar in check. Now that’s a win-win!