Top 5 Drinks That Balance Blood Sugar and Burn Fat
Did you know that 97% of the US population is metabolically unhealthy? This means that the majority of our population is experiencing blood sugar imbalances, is overweight or obese, has high blood pressure, has poor cholesterol levels, and is at risk of cardiovascular issues. We are dealing with a cardiometabolic crisis, and balancing your blood sugar and burning fat is more important than ever.
In this article, you will learn about the problem with excess belly fat and high visceral fat. I will discuss the importance of good metabolic health. I will go over the importance of a blood sugar-stabilizing nutrition plan. I will also share the top 5 drinks to balance blood sugar and burn fat, and two bonus tips to burn fat and balance blood sugar naturally.
Excess Belly Fat = High Visceral Fat
Excess belly fat is not just about vanity. Excess belly fat is a strong indicator that you also have high visceral fat. Visceral fat is a type of fat that wraps around your organs, including your liver, intestines, and pancreas.
Subcutaneous fat is the type of fat that lies just under your skin. This is the fat you can pinch. But visceral fat is deeply hidden within your abdominal cavity and can cause some health risks.
So, too much belly fat can be a red flag for high visceral fat levels, even in individuals who are otherwise at a normal body weight or even look lean in other parts of their body. Visceral fat is metabolically active. It can increase chronic inflammation, interrupt hormonal function, and disrupt other bodily processes.
Higher levels of visceral fat are also linked to a list of chronic health problems, including insulin resistance, prediabetes, type 2 diabetes, high blood pressure, heart disease, stroke, and even cancer. Increased visceral fat can increase early signs of aging and age-related disease risk.
For example, a 2023 study published in Frontiers in Cardiovascular Medicine, visceral adipose tissue can increase the risk of cardiovascular problems (1). It can increase low-grade chronic inflammation throughout your body and increase your risk of age-related health issues and rapid signs of aging.
A 2018 study published in the International Journal of Obesity (London) has found that visceral fat disrupts your brain’s sensitivity to interoceptive feedback, which may affect your appetite, cravings, and eating behavior and increase obesity and related health risks (2). According to a 2022 study published in Communications Medicine, visceral fat can increase type 2 diabetes, myocardial infarction, and metabolic dysfunction (3).
A 2018 case-control study published in Nutrition Hospitalaria has found that excess visceral fat can increase the risk of breast cancer (4). A 2019 study published in Science Reports has found an increased risk for cancer in postmenopausal obese women (5).
Fortunately, visceral fat can respond well to lifestyle changes, including an anti-inflammatory diet, regular exercise, better sleep, and reduced stress, and through these healthy lifestyle management options, you can reduce visceral fat and improve your metabolic health.
The Importance of Good Metabolic Health
Good metabolic health is essential for maintaining energy levels, hormonal balance, and overall resilience against chronic diseases. Good metabolic health means your body can efficiently process and use fuel from the food you eat. It can regulate your blood sugar, maintain normal cholesterol levels, and keep your blood pressure within healthy ranges.
When metabolic function is optimal, it can sustain energy all day for all your activities, support good sleep, maintain a stable mood, and help you stay at a healthy weight. It helps your organs, muscles, and brain to function smoothly, which is necessary for both short-term wellness and long-term health.
On the other hand, poor metabolic health may increase the risk of chronic health conditions like type 2 diabetes, heart disease, stroke, and cognitive decline. There are a variety of factors that can contribute to poor metabolic health, including processed foods, a sedentary lifestyle, chronic stress, and poor sleep habits can disrupt metabolic balance.
Prioritizing metabolic health through whole foods, regular movement, quality sleep, and stress management is one of the most powerful ways to support vitality, longevity, and overall well-being.
Over 90% of Americans are Metabolically Damaged:
Yet, about 92% of Americans are metabolically unhealthy. A 2022 study published in the Journal of the American College of Cardiology found that (6). Researchers looked at the blood sugar levels, blood pressure, cholesterol levels, signs of being overweight and obese, and the absence of heart attacks, stroke, and other cardiovascular diseases in American individuals.
They found that between 2017 and 2018, they found that only 6.8 percent of the participants had optimal levels of all five aspects of metabolic health. However, this wasn’t always like this. These statistics only worsened over the years, especially for blood glucose and adiposity (obesity and being overweight).
Back in 1999, 1 in 3 adults were at a healthy weight, but by 2018, only 1 out of 4 were. Back in 1999, 3 out of 5 individuals were free from insulin resistance, prediabetes or diabetes, but by 2018 only fewer than 4 out of 10 were.
Based on these results, it’s clear that we have a cardiometabolic health crisis. According to the lead author, less than 1 in 15 adults has normal cardiometabolic health (7). The sample was nationally representative of 55,000 individuals, all older than 20 years old.
Researchers found that certain factors may increase the risk of poor metabolic health. For example, those with a lower education status had worse cardiometabolic health than those with more education. Hispanic individuals also showed higher rates of cardiometabolic issues than non-Hispanic white individuals.
This means that there is a socioeconomic aspect to this problem. It is not only important to educate individuals on healthy nutrition and lifestyle to reduce the risk of cardiometabolic issues, but we also need to make food and nutrition available and accessible to all to reduce the risk of health issues related to poor metabolic health.
Blood Sugar Stabilizing Nutrition Plan
If you want to balance your blood sugar and improve your health, your overall diet is critical. In the next section, you will learn about five drinks that balance your blood sugar and burn fat. But these drinks can’t do magic unless you are following a healthy diet and lifestyle. You can’t trick a bad diet.
I recommend following a blood sugar-stabilizing nutrition plan. Remove inflammatory foods, such as refined sugar, refined oils, artificial ingredients, sodas, sugary juices, and overly processed foods.
Follow a nutrient-dense, antioxidant-rich, and anti-inflammatory diet instead with lots of greens, vegetables, sprouts, fermented foods, low-glycemic index fruits, grass-fed meat, pasture-raised poultry and eggs, wild-caught fish and seafood, and wild game.
Prioritize your protein levels. Aim for 30 to 50+ grams per meal. Your protein should come from the aforementioned clean animal protein sources, for the most part. Keep your carbohydrate levels low, coming from vegetables, such as carrots, beets, and sweet potatoes, and low-glycemic index fruits, such as berries, only.
You can use stevia or monk fruit for natural sweeteners that don’t disrupt your blood sugar levels. Focus on lots of healthy fats, including avocados, grass-fed butter and ghee, coconut oil, MCT, olives, and extra virgin olive oil.
Top 5 Drinks to Balance Blood Sugar and Burn Fat
Now, let’s get into the top drinks that balance blood sugar and burn fat.
Apple Cider Vinegar
Apple cider vinegar may also be great for fat burning, blood sugar balance, and overall metabolic health. A 2024 study published in the British Medical Journal looked at 120 Lebanese obese and overweight adolescents and young adults and found that consuming apple cider vinegar has helped to improve their hip-to-waist ratio, BMI, total cholesterol levels, and blood sugar levels (8).
A 2019 study published in Clinical Nutrition ESPEN looked at individuals with diabetes and dyslipidemia and the effects of apple cider vinegar on their health and found that taking apple cider vinegar resulted in better and more stable blood sugar levels, hemoglobin, and A1C levels, and lower inflammation and oxidative stress compared to the control group not using apple cider vinegar (9).
Apple cider vinegar may reduce the glycemic impact of the food you consume. This means that if you drink apple cider vinegar before your meals, your body won’t need to make as much insulin, and your blood sugar won’t rise as much. The main reason for this is that it contains postbiotic compounds, including acetic acid.
Acetic acid and these postbiotics can help to nourish the gut microbiome and create healthier intestinal cells. Additionally, they can also help to pull out oxygen from your gut. While oxygen is important in your bloodstream, in your gut, you want less oxygen.
This environment can support anaerobic microbe development and a better gut microbiome environment, which means less inflammation, which is better for fat burning, blood sugar balance, and a lower risk of disease.
Additionally, according 2023 study published in Current Research in Food Science has found that apple cider vinegar may slow down gastric emptying and digestion, which may also result in digestive benefits, a steadier release of glucose, fewer cravings, and better fat burning (10).
A 2025 systematic review published in the Frontiers of Nutrition has sound that a reduction in their blood sugar at the 1.25 milligrams per deciliter level (11). They also found that the people who had the best results were taking more than 10 milliliters, which is roughly 2/3 of a tablespoon.
Using one full tablespoon is roughly 15 milliliters. In my practice, I find that people get the very best results when they’re taking that amount (1 tablespoon, 2 to 3 times a day before meals). However, according to this review, even a very small amount can make a positive difference in your health. More than two tablespoons at once, however, won’t increase your results, so I don’t recommend using more than that.
Lemon Water
Lemon water is a very good option for fat burning. If you don’t have lemons on hand, you can use lime, too. They have similar health benefits. You may think it’s the acidity of the lemon and the apple cider vinegar that causes fat burning. But that’s not the reason.
According to 2019 research published in Scientific Reports, lemon and lime are both rich in vitamin C, antioxidants, polyphenols, and bioflavonoids (12). These compounds are not only great for immune health, but they can also enhance capillary permeability and better oxygenation into your tissues.
Oxygen is essential for fat burning. If you have poor blood flow to major regions, those areas have to produce energy through anaerobic metabolism. This means they end up burning sugar, creating a lot of lactic acid and waste products. This is not good. Instead, you want good oxygen extraction by your cells and deep capillary permeability, and lemon or lime water can help with this.
Moreover, a 2020 study published in Nutrients found that lemon extract may help to improve serum insulin levels and reduce angiotension converting enzyme (ACE) activity (13). ACE has been shown to increase insulin sensitivity in humans and is also used as a biomarker for weight loss. This study may indicate that using lemons may help with insulin sensitivity, blood sugar balance, the breakdown of fat, and sustained weight loss.
Additionally, lemon or lime water can also support your stomach acid, pancreatic enzymes, and other digestive juices by activating your vagus nerve. Your vagus nerve is the cranial nerve 10 that runs from your brain stem down into major visceral areas of your body. It is essential for relaxation but also digestion.
By supporting vagus nerve activity, lemon and lime water may support digestion and the elimination of toxins. When your body is digesting food and eliminating stress properly, it supports health fat burning.
Moreover, your body can burn fat when it’s in a calm state. Your vagus nerve also helps to calm your body, which is also important for fat burning and digestion. Lemon or lime water can help to reduce stress and aid recovery to support fat burning post-exercise. You can learn more about the benefits of lemon water by watching this video here.
Coffee
Coffee is another great option for fat burning and blood sugar balance. Coffee can activate autophagy, which helps the removal of old and damaged cells and the creation of new and healthy ones. It is essential for cellular renewal.
Coffee also contains a powerful antioxidant called chlorogenic acid (CGA). It is especially abundant in high-quality coffee. CGA supports your metabolic health by activating AMP-activated protein kinase (AMPK), a cellular energy sensor that enhances fat oxidation and glucose uptake. This process encourages the body to burn more fat while improving insulin sensitivity and glucose metabolism.
CGA also supports mitochondrial biogenesis, which is the creation of new mitochondria in your cells. Healthier mitochondria mean that your body can have more capacity to produce energy efficiently, decrease oxidative stress, reduce inflammation, and support stable blood sugar levels throughout the day.
According to a 2022 review published in Clinical Nutrition ESPEN, the mitochondrial biogenesis caused by coffee may improve glucose metabolism and skeletal muscle health, which is, of course, important for overall body composition and low-fat mass (14).
Coffee, however, has caffeine in it. Caffeine helps stimulate the central nervous system, increasing thermogenesis and the release of fatty acids from fat tissue for energy. However, when drinking too much, it can become a problem, especially in more sensitive individuals.
I recommend that you drink 1 to 3 cups of coffee a day, depending on how your body metabolizes coffee. Avoid drinking coffee in the afternoon, after 3 pm or earlier and cut down your intake if you notice anxiety, headaches, cravings, or other issues without it.
Unfortunately, conventional coffee can contain mycotoxins or mold toxins that can disrupt mitochondrial function and increase inflammation, fatigue, and health issues. Thus, it’s important that you choose organic, mycotoxin-free coffee for metabolic support without unwanted toxins. To learn more about the benefits of coffee, I recommend this article.
Use an Organic, Mycotoxin Free, Shade Grown Coffee
Low-quality conventional coffee is not great. Pesticides and mycotoxin in coffee can be harmful to your health. It is important that you drink high-quality, organic, mycotoxin-free, and shade-grown coffee for optimal benefits and safety.
I personally love and highly recommend Lifeboost Coffee. This coffee is organic, free from GMO, shade-grown, sun-dried, pesticide and chemical-free, full of antioxidants, stomach-friendly, less acidic than most coffee, and fairly traded with a 2-year shelf life. Most importantly, it is absolutely delicious.
Right now, they have a special sale for my community where you can try this delicious, low-acid, immune boosting coffee for up to 50% off for a limited time. You can also get a one-time 15% discount on any single purchase using the coupon code JOCKERS15 at checkout.
Herbal Tea
Herbal teas can be a great option for fat burning and glucose metabolism. Ginger, dandelion, nettle, burdock, and licorice root can all be very beneficial in the form of a tea.
Ginger supports fat loss and metabolic health by enhancing thermogenesis, reducing inflammation, and improving insulin sensitivity. According to a 2019 review published in Critical Reviews in Food Science and Nutrition, ginger can support metabolic health and weight loss in overweight and obese individuals (15).
Dandelion helps with blood sugar regulation and liver detoxification, supporting metabolic balance and reducing water retention. According to 2022 research published in Foods, dandelion may support lipid and carbohydrate metabolism and metabolic health and benefit those with type 2 diabetes (16).
Nettle may aid blood sugar control and reduce inflammation, which can benefit overall metabolic function. According to a 2020 animal study published in Nutrients, nettle may help to reduce the accumulation of fat and insulin resistance (17).
Burdock root supports liver health and helps regulate blood sugar levels and support metabolic stability. According to a 2021 study published in Science Reports, burdock root may help to reduce abdominal obesity and hormonal issues in metabolic syndrome when used along with exercise (18).
Licorice root can support adrenal function and reduce blood sugar fluctuations. According to a 2024 study published in the Journal of Ovarian Research, licorice may support glucose homeostasis, improve lipid profiles, and lower the risk of obesity (19).
These herbs can also be used as a mix in the form of a detox tea every day. They can support liver detoxification, liver function, digestion, and fat burning. I recommend drinking up to two cups a day, one in the morning and one in the evening, to support detoxification, fat burning, sleep, and overall health.
I personally drink Every Day Detox Tea in the morning and Nighty Night Tea at night. The latter has relaxing herbs that promote sleep along with other benefits.
Green Tea
Green tea has many similar functions to coffee. It is great for liver function and digestive health. The better your microbiome and liver health are, the better your digestion, fat burning, glucose metabolism, and weight management will be. According to a 2021 study published in Molecules (Basel, Switzerland), the polyphenols in green tea may help with weight loss and fight obesity (20).
Green tea contains catechins, particularly epigallocatechin gallate (EGCG), a polyphenol, and antioxidants, which are great for circulation and mitochondrial health. This means that through better circulation and better oxygen delivery to your cells, green tea can support mitochondrial function. It may also help to reduce chronic inflammation and support liver health, which is important for metabolic health and weight loss.
ECGG and the caffeine in green tea can also support thermogenesis, fat oxidation, and overall energy expenditure. It is particularly beneficial for autophagy if you are drinking green tea outside of meal times, during fasting periods, if you are intermittent fasting.
Moreover, green tea can also help regulate blood sugar levels by slowing carbohydrate absorption and improving insulin sensitivity. According to a 2024 meta-analysis published in Medicine, green tea may help to reduce fasting blood sugar, glycated hemoglobin, and insulin resistance in type 2 diabetes (21). It may help to reduce cravings and support stable energy levels.
Bonus #1
Additionally, I recommend using amino acids such as Amino Strong. Most bodies don’t consume enough protein to maintain lean body mass. I recommend 40 to 50 grams of protein per meal.
Most people don’t consume this much, or have a poor gut microbiome that cannot use the protein they consume well enough. This is when Amino Strong or other amino acid supplement drinks come in handy for muscle-protein synthesis for better fat burning.
Amino acids can support fat burning by preserving lean muscle mass during calorie restriction, which helps maintain a higher metabolic rate. Certain amino acids, like L-carnitine, also aid in transporting fatty acids into cells to be used as energy.
This supplement represents a breakthrough in the use of amino acids for muscle protein synthesis. Whether you want to support muscle strength and function or prevent muscle loss associated with inactivity or aging, Amino Strong provides the right amino acids in the right ratios to help you meet your goals and stay healthy.
Bonus #2
For fat burning, I also recommend this Keto Brain C8 MCT Oil. C8 MCT oil can be easily converted into ketones, providing quick energy and enhancing fat burning by promoting a state of ketosis.
It may also help stabilize blood sugar by reducing glucose spikes and improving insulin sensitivity. This process makes MCTs a powerful tool to support a healthy inflammatory response, metabolism, and cognitive function. This supplement supports energy, cognitive health and many more benefits.
Final Thoughts
The majority of our population is experiencing blood sugar imbalances, is overweight or obese, has high blood pressure, has poor cholesterol levels, and is at risk of cardiovascular issues. We are dealing with a cardiometabolic crisis, and balancing your blood sugar and burning fat is more important than ever.
Follow my tips to balance your blood sugar, burn fat, and improve your health with blood sugar-stabilizing drinks alongside a blood sugar-supporting nutrition plan and an overall healthy lifestyle.
If you want to work with a functional health coach, I recommend this article with tips on how to find a great coach. On our website, we offer long-distance functional health coaching programs. For further support with your health goals, just reach out—our fantastic coaches are here to support your journey.
Inflammation Crushing Ebundle
The Inflammation Crushing Ebundle is designed to help you improve your brain, liver, immune system and discover the healing strategies, foods and recipes to burn fat, reduce inflammation and Thrive in Life!
As a doctor of natural medicine, I have spent the past 20 years studying the best healing strategies and worked with hundreds of coaching clients, helping them overcome chronic health conditions and optimize their overall health.
In our Inflammation Crushing Ebundle, I have put together my very best strategies to reduce inflammation and optimize your healing potential. Take a look at what you will get inside these valuable guides below!
Sources in This Article Include:
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4. Godinho-Mota JCM, Martins KA, Vaz-Gonçalves L, Mota JF, Soares LR, Freitas-Junior R. Visceral adiposity increases the risk of breast cancer: a case-control study. Nutr Hosp. 2018 Jun 10;35(3):576-581. English. doi: 10.20960/nh.1441. PMID: 2997476
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12. Shimizu, C., Wakita, Y., Inoue, T. et al. Effects of lifelong intake of lemon polyphenols on aging and intestinal microbiome in the senescence-accelerated mouse prone 1 (SAMP1). Sci Rep 9, 3671 (2019). Link Here
13. Tejpal, S., Wemyss, A. M., Bastie, C. C., & Klein-Seetharaman, J. (2020). Lemon Extract Reduces Angiotensin Converting Enzyme (ACE) Expression and Activity and Increases Insulin Sensitivity and Lipolysis in Mouse Adipocytes. Nutrients, 12(8), 2348. Link Here
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