It’s a common piece of advice floating around health circles: drink a glass of water before meals to manage blood sugar levels. But does this simple habit really make a difference, especially for those living with diabetes or prediabetes?
Some proponents believe that hydrating before eating can aid digestion, slow down the absorption of glucose, and potentially reduce post-meal blood sugar spikes. Others argue that while hydration is essential for overall health, its timing might not significantly affect glycaemic control.
So, does this tactic actually work, or is it just another wellness myth?
Certified diabetes educator Kanikka Malhotra tells indianexpress.com, “Drinking water before meals may help reduce postprandial (after eating) blood sugar spikes, especially in people with type 2 diabetes or insulin resistance. Water can increase the feeling of fullness, which may lead to eating less and slower gastric emptying, both of which can blunt the rise in blood sugar after meals. Additionally, adequate hydration supports kidney function, which helps regulate glucose levels by aiding in the excretion of excess sugar through urine.”
However, she says that water itself does not directly alter glucose metabolism or absorption in the gut. The main benefit comes from promoting satiety and supporting overall metabolic health.
Are there specific groups of people who might benefit more from this habit than others?
According to Malhotra, individuals with type 2 diabetes, prediabetes, or insulin resistance may benefit more from drinking water before meals. For these groups, managing blood sugar spikes is especially important to prevent complications. Drinking water can help reduce calorie intake and slow the absorption of glucose, which may improve glycemic control.
She notes, “Additionally, people who are overweight or have metabolic syndrome could see added benefits, as water can replace sugary beverages and support weight management. However, those with kidney or heart issues should consult a healthcare provider before increasing water intake to avoid fluid overload.”
Could drinking water right before meals interfere with digestion or nutrient absorption in any way, especially for individuals with gastrointestinal conditions?
For most healthy individuals, Malhotra explains, drinking water before or with meals does not interfere with digestion or nutrient absorption. Water can actually aid digestion by helping to dissolve nutrients and move food through the digestive tract.
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However, in people with certain gastrointestinal conditions — such as gastroparesis (delayed stomach emptying) or severe acid reflux — large amounts of water before meals might worsen symptoms by increasing stomach volume and pressure. “Having said that, it’s best to drink smaller amounts of water and consult a healthcare professional for personalised advice,” she mentions.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
