1 cup warm milk (or unsweetened almond/coconut milk)
½ tsp ground cinnamon
Optional: pinch of turmeric or nutmeg
Drink: 30–60 mins before bed
2. Apple Cider Vinegar + Water
Why it works:
ACV improves insulin response and reduces fasting blood sugar. Helps prevent the dawn phenomenon.
Recipe:
1–2 tsp raw, unfiltered apple cider vinegar
8 oz water
Optional: splash of lemon juice or ½ tsp honey (if needed)
Tip: Always dilute — ACV is acidic and can harm tooth enamel.
3. Chamomile Tea
Why it works:
This calming herbal tea has antioxidants that may improve insulin signaling and reduce oxidative stress in diabetics.
Bonus: Natural relaxant — helps quiet the mind.
Drink: One cup, 30 mins before bed
4. Golden Milk (Turmeric Latte)
Why it works:
Turmeric contains curcumin, which reduces inflammation and improves insulin sensitivity. Coconut milk adds healthy fats to slow sugar release.
Recipe:
1 cup warm unsweetened almond or coconut milk
½ tsp turmeric
Pinch of black pepper (boosts curcumin absorption)
¼ tsp cinnamon
Optional: dash of ginger
5. Greek Yogurt Smoothie (Low-Sugar)
Why it works:
High-protein yogurt + healthy fats help maintain steady glucose levels all night.
Recipe:
½ cup plain Greek yogurt
1 tbsp chia seeds or flaxseed
Handful of spinach or cucumber
Splash of water or unsweetened almond milk
Optional: a few berries
Avoid sweetened yogurts — they’ll spike blood sugar!
6. Warm Bone Broth or Collagen Drink
Why it works:
Protein-rich broth stabilizes blood sugar without spiking insulin. Collagen supports gut health, which is linked to metabolic balance.Buy vitamins and supplements
Recipe:
1 cup warm bone broth (low sodium)
Or: 1 scoop collagen peptides in warm water + pinch of sea salt
Great for keto/low-carb diets.
7. Magnesium-Rich Herbal Infusion
Why it works:
see next page
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