Is tea good for diabetics: 7 Best Teas for People With Diabetes
7 Best Teas for People With Diabetes
From green tea to chamomile, discover the best teas to help you manage your blood sugar, reduce stress, and more.
By Leslie BarrieMedically Reviewed by Roxana Ehsani, RD, LDN
Reviewed:
Medically Reviewed
Add tea to your beverage rotation for potential benefits such as weight loss and a lower A1C.
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If you have diabetes, your healthcare team has probably told you what kinds of beverages to skip, such as soda, juice, and sugary sports drinks.
But avoiding these doesn’t mean you have to miss out on flavor — there are plenty of drinks you can enjoy that bring big taste but won’t spike your blood sugar. Take, for example, unsweetened hot or cold tea.
“Tea is a great choice for individuals with diabetes — it can be a carb-free way to provide hydration and antioxidants,” says Lori Zanini, RD, CDCES, who is based in Manhattan Beach, California, and is the creator of the 6-Week Solution, a program for eating with diabetes.
Antioxidants are compounds that help fight free radicals, which are chemicals that can damage cells and genetic material, as the Harvard T.H. Chan School of Public Health notes. When there are too many free radicals in the body, oxidative stress occurs, contributing to the onset of health conditions including type 2 diabetes and heart disease, according to the Mayo Clinic.
Plus, there may be something about tea specifically that offers perks for people managing type 2 diabetes. “One meta-analysis of tea and its effects on the risk for developing diabetes concluded that drinking three or more cups of tea per day was linked to a lower risk of diabetes,” says Julie Stefanski RDN, CDCES, a York, Pennsylvania–based spokesperson for the Academy of Nutrition and Dietetics, referring to a review of 12 relevant studies.
Here, discover the teas that may offer real perks for people with diabetes or individuals looking to help prevent the disease.
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Green Tea May Help You Lose Weight
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In a midday slump? Consider steeping a cup of green tea, which contains 28 milligrams (mg) of caffeine, according to the Mayo Clinic, and may help fend off diabetes.
A review of studies suggested that green tea and green tea extract may help lower blood glucose levels and may play a role in helping prevent type 2 diabetes and obesity.
A study mentioned in the review found that people who drank green tea habitually for more than 10 years had lower body fat and a smaller waist circumference than those who did not. And obesity can raise a person’s risk of developing type 2 diabetes by at least sixfold, according to a study published in 2020.
One of the reasons green tea may play a role preventing diabetes? It contains a potent compound called epigallocatechin gallate (EGCG). “EGCG has been found to increase the uptake of glucose into muscle cells,” says Erin Palinski-Wade, RD, who specializes in diabetes management and is based in the New York City area. According to a review published in 2019, this process of EGCG stimulating glucose to enter muscle cells may also be useful to treat obesity.
Per the U.S. Department of Agriculture (USDA), one cup of green tea has 0 carbohydrates, 0 grams (g) of sugar or fat, and a mere 2.
5 calories, making it an all-around healthy choice.
RELATED: 10 Potential Health Benefits of Green Tea
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Black Tea May Help Reduce Insulin Resistance
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Black tea comes from the same plant as green tea, so as with green tea, you’ll reap diabetes-friendly benefits. Though it’s the same plant, “different processing methods are used” to create it, explains Stefanski.
A review published in 2019 noted that some epidemiological studies show that drinking black, green, or oolong tea may reduce the risk of developing diabetes or diabetes complications. Plus, the researchers suggest tea (including black) may work in the body in part by improving insulin resistance, playing an insulin-like role, as well as alleviating the inflammatory response.
Also, black tea may work to help people with diabetes in other ways. “Animal studies on black tea have found it may reduce carbohydrate absorption and therefore improve blood glucose control; however, more research is needed on humans,” explains Palinski-Wade.
A review published in 2016 found that black tea lowered body weight in animals.
Another study, from 2017, found that drinking black tea after consuming sugar helped control blood glucose. The small study looked at people with prediabetes as well as people without diabetes.
More positive news for black tea drinkers: Another review found that tea drinkers, including those who drink black tea, had a lower prevalence of incidence of type 2 diabetes.
RELATED: 10 Tips to Lower Blood Sugar Naturally
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Chamomile Tea May Make You Sleepy
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A sleepless night is the last thing that someone with diabetes needs. According to the Centers for Disease Control and Prevention (CDC), just one single night of poor sleep could cause your body to produce insulin less effectively, potentially raising your blood sugar levels.
The good news? Drinking herbal chamomile tea, which is caffeine free, may support your slumber. A study from 2015 found that when women with poor sleep (who had recently given birth) drank chamomile tea for two weeks, they had fewer sleep quality problems and symptoms of depression compared with the control group who didn’t drink the tea.
Of course, those women didn’t have diabetes. But that doesn’t mean chamomile tea doesn’t offer perks for these individuals. “Diabetes is considered an inflammatory state, and along with proper food intake, good quality sleep is important in reducing inflammation,” says Stefanski.
There’s more, Palinski-Wade says: “Chamomile tea has also been associated with improved insulin sensitivity and glucose management and may help to reduce oxidative stress in the body.” A study published in 2018 found that when study participants with type 2 diabetes consumed chamomile tea three times a day (after each meal) for eight weeks, researchers saw benefits in both insulin resistance and inflammatory markers.
Furthermore, research involving animals showed that daily chamomile tea consumption may help slow down or prevent the progress of complications that can come along with diabetes, though more studies in humans are needed.
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Ginger Tea Lowered Fasting Blood Glucose in Studies
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Yes, a cup of ginger tea may come with a zing, but it might be worth sipping this spicy drink, especially if you have diabetes.
For starters, a review from 2015 suggested that ginger root supplementation — technically a more potent form than tea — lowered fasting blood glucose levels in people with type 2 diabetes, as well as A1C.
What’s more, a small study published in 2015 observed that people with diabetes (who weren’t on insulin) who took ginger supplementation for three months improved their glycemic control, and results were significant between the ginger group and the control group.
Ginger may affect glycemic control in the body by inhibiting enzymes that are involved in the carbohydrate metabolism process as well as increased insulin sensitivity, a separate review found. As a result, the researchers noted, there’s more of an uptake of glucose into the peripheral adipose and skeletal muscle tissue.
RELATED: The Potential Health Benefits and Risks of Ginger for Type 2 Diabetes
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Hibiscus Tea May Help Lower Blood Pressure
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This tart and tangy tea not only tastes refreshing — it could play a role in helping you manage diabetes and other issues linked to the disease.
Hibiscus tea may provide benefits for heart health, and according to the National Institute of Diabetes and Digestive and Kidney Diseases, having diabetes means that you’re more likely to develop heart disease, plus have a greater odds of heart attack and stroke. “Drinking 8 ounces of hibiscus tea twice daily was found to reduce systolic blood pressure in individuals with diabetes in a one-month period, which is especially good news for this population, as they are at a higher risk of developing cardiovascular disease,” says Palinski-Wade.
Furthermore, a review from 2015 found that hibiscus tea significantly helped lower both systolic and diastolic blood pressure numbers.
As the CDC notes, systolic blood pressure, which is listed at the top of your reading, refers to the pressure in your arteries when your heart beats. Diastolic blood pressure is the bottom number, which indicates arterial pressure between heartbeats.
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Rooibos Tea May Help Slow the Progression of Diabetes
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Though more studies are needed, laboratory models suggest this herbal tea, which is made from the leaves of a shrub grown in South Africa, may be beneficial for weight loss.
And weight loss is a key factor in helping people with prediabetes delay or prevent the onset of type 2 diabetes, research shows. Those study authors also concluded that weight loss could help people who already had type 2 diabetes better control their blood sugar, and potentially reduce the progression of the disease.
One laboratory study, for example, found that rooibos may help halt fat cell formation, which researchers said could play a role in obesity prevention.
In addition, rooibos tea contains a plant compound called aspalathin, which has glucose-lowering properties, researchers suggested, in a study published in 2019. The study, done in a laboratory setting, further found that the compound may help reverse metabolic disease-associated complications. Metabolic disease or metabolic syndrome is a group of conditions like excess body fat around the waist and high blood sugar that increase your risk for heart disease and stroke as well as type 2 diabetes, according to the Mayo Clinic.
Research from 2009 on mice with type 2 diabetes found that aspalathin helped improve glucose intolerance and may be beneficial in helping control blood sugar for type 2 diabetes. Plus, one study from 2011 on humans found that drinking rooibos tea helped lower LDL “bad” cholesterol and triglyceride levels (though study participants needed to drink six cups a day, which may not be reasonable for everyone).
When shopping for teas, know this: “Just because that ingredient is included in a small amount in a tea bag, it doesn’t mean the amount is enough to have those same benefits,” says Stefanski.
Also, beware of teas that tout “weight loss” on the packaging. “Some specialty teas claiming to produce weight loss or reduce bloating can contain ingredients that increase urination, cause your colon to spasm, or lead to diarrhea,” Stefanski says, citing senna leaf or parsley tea as examples. Those side effects aren’t ideal — by any means — for people who are looking to improve their health.
RELATED: 7 Surprising Things That Affect Weight When You Have Type 2 Diabetes
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Peppermint Tea
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Adding peppermint tea to your drink rotation may help you feel calmer — and that’s good news for your A1C. “For individuals with type 2 diabetes who have high stress levels, the calming effects of peppermint tea may be beneficial, because reduced stress can often improve blood glucose levels,” says Palinski-Wade. Stress can raise your blood sugar levels and make them more difficult to control, according to the University of California in San Francisco.
In one study from 2009, researchers found that the peppermint aroma (which you can get when taking a whiff of your tea!), helped reduce anxiety, frustration, and fatigue for drivers exposed to the scent. And another study from 2019 found that the aroma of peppermint helped reduce pain and anxiety caused by intravenous catheterization. The researchers recommended peppermint aromatherapy before a catheter procedure.
A Final Word on Preparing and Drinking Tea if You Have Diabetes
Whatever tea you choose, just remember these guidelines. “If you have diabetes it’s important to keep the beverage sugar-free, stick to mainstream green, herbal, or black teas, and monitor when you should cut off caffeine intake to help support your best sleep,” advises Stefanski. Here’s to enjoying a cozy cup of tea — for your health!
Why Drinking Tea May Help Prevent and Manage Type 2 Diabetes
The fountain of youth still remains elusive, but there’s something that seems close: green tea. People have been drinking tea for centuries, and today it’s the second most popular drink in the world (after water). Some of that popularity may stem from the many widely recognized benefits of tea, including its reported power to prevent cancer and to sharpen mental health. But tea may offer health benefits related to diabetes, too.
“We know people with diabetes have problems metabolizing sugar,” says Suzanne Steinbaum, DO, a cardiologist, director of women’s heart health at Lenox Hill Hospital in New York City.
“Insulin comes along to decrease sugar, but with type 2 diabetes, the body isn’t so sensitive to insulin, so blood sugar levels go up. Through a complex biochemical reaction, tea — especially green tea — helps sensitize cells so they are better able to metabolize sugar. Green tea is good for people with diabetes because it helps the metabolic system function better.”
A 2013 research review published in the Diabetes and Metabolism Journal outlined the potential benefits of tea when it comes to diabetes as well as obesity, which is a risk factor for diabetes. It highlighted a Japanese study that found that people who drank 6 or more cups of green tea a day were 33 percent less likely to develop type 2 diabetes than were people who drank less than a cup of green tea a week. It also reported on Taiwanese research that found that people who drank green tea regularly for more than a decade had smaller waists and a lower body fat composition than those who weren’t regular consumers of green tea.
Drinking tea for diabetes is such a good idea because tea contains substances called polyphenols, which are antioxidants found in every plant. “Polyphenols help reduce oxidative stress and cause vasodilation (widening of the arteries), which decreases blood pressure, prevents clotting, and reduces cholesterol,” Dr. Steinbaum says. All of these activities reduce the risk for heart disease, which is elevated in people with diabetes. Polyphenols in green tea can also help regulate glucose in the body, helping to prevent or control diabetes.
Drinking Tea for Diabetes: Green Tea or Black Tea?
When it comes to drinking tea for diabetes, Steinbaum says benefits are tied to all teas, but that green tea is the clear winner. “For one, when you drink green tea for diabetes, you will get a higher level of polyphenols than you would get in black,” she explains. It’s the polyphenols in fruits and vegetables that give them their bright colors. So, having more color means that green tea is richer in polyphenols.
“Of the black teas, the more orange the color, the higher the polyphenols,” she adds.
Besides its color, green tea also contains higher polyphenol levels because it’s prepared from unfermented leaves, “so it is really pure,” Steinbaum says. Black tea, on the other hand, is made from leaves that are fully fermented, which robs it of some nutrients. “Plus, some black tea varieties can have two to three times more caffeine than green, which isn’t good in excess,” she says.
Polyphenols: Beyond Drinking Tea for Diabetes
The benefits of tea are clear. But besides tea, a number of foods high in polyphenols also can help prevent and manage type 2 diabetes. “The fruits highest in polyphenols are berries, grapes, apples, and pomegranates — because of their rich color,” Steinbaum says. Broccoli, onions, garlic, tomatoes, eggplant, and spinach are also good sources, as are cranberries, blood oranges, blackberries, blueberries, raspberries, strawberries, rhubarb, lemons, limes, and kiwis.
“We know red wine contains resveratrol, which is a polyphenol — the highest concentration is in Bordeaux,” Steinbaum says.
RELATED: Best and Worst Drinks for Type 2 Diabetes
Cocoa is also a good source — a reason to eat a piece of dark chocolate now and then. “And for those following a vegetarian diet, there are also a number of foods high in polyphenols that also provide protein, such as red beans, black beans, pinto beans, pistachios, walnuts, chickpeas, and all the nut butters,” she says.
Overall, in addition to drinking tea for diabetes, eating a diet that’s good for your blood sugar isn’t complicated. “Type 2 diabetes tends to be driven by dietary lifestyle choices,” Steinbaum says. “When we talk about prevention, having a diet filled with polyphenols will help the body better metabolize sugar.” Hands down, eating foods rich in polyphenols — such as garlic and brightly colored fruits and vegetables — and drinking tea for diabetes, especially green tea, are great ideas for anyone trying to manage or prevent diabetes.
“When you say, ‘What is the best diet for diabetes?,’ people are hoping for this amazing plan,” Steinbaum says. “But it really comes down to eating colorful fruits and veggies, nuts, drinking green tea, eating fish with omega-3 fatty acids, and getting a little cocoa and red wine — and you’re done.”
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Drinks for diabetes | CPC
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What and how much to drink if you have diabetes
1. Coffee
Studies have shown that moderate consumption of decaffeinated coffee can reduce the risk of type 2 diabetes in middle-aged and young women. However, excessive coffee consumption can increase blood sugar levels. Coffee contains the compound chlorogenic acid, which helps delay the absorption of glucose into the blood. In addition, coffee is carb- and calorie-free, making it one of the best drinks for diabetics. Thus, you should enjoy 1-2 cups of coffee a day without sugar and milk. This is because adding sugar, milk or cream to your coffee can increase your total calories and affect your blood sugar levels.
2. Milk
Milk is known to be a healthy drink for children and also for diabetics. Studies show that eating low-fat dairy products reduces the incidence and mortality of diabetes. Milk promotes weight loss in people with type 2 diabetes and supports basic bodily functions. Skimmed and non-fat milk is considered one of the healthiest drinks for diabetes and helps lower high blood pressure. Thus, you should take 2-3 servings of dairy products on a regular basis.
3. Green tea
One of the best healthy drinks for diabetics is green tea because it has no carbohydrates and no calories. Thus, diabetic patients can drink unlimited amounts of green tea. According to a study, green tea may reduce the risk of type 2 diabetes and blood pressure. Green tea is rich in antioxidants that help neutralize inflammatory effects and protect against coronary heart disease. In addition, tea – both black and green – comes with polysaccharides that help slow down the absorption of sugar into the bloodstream.
It is recommended to drink 4-5 cups of green tea a day to reduce the risk of developing diabetes and control diabetes. You should avoid sweeteners whether you choose black, green or herbal teas.
4. Water
Water is one of the best drinks for diabetics because it does not raise blood sugar levels. High blood sugar can cause dehydration. Drinking enough water can help the body remove excess glucose through the urine. Men should consume about 10 glasses of water a day, and women about 8 glasses. If plain water doesn’t work for you, you can create some variety by adding sprigs of aromatic herbs such as basil, mint, adding lime, lemon or orange slices, or crushing a few frozen or fresh raspberries into a drink.
5. Bitter gourd juice
Bitter gourd is an effective medicine for people suffering from anemia and diabetes. According to a study, bitter gourd juice has a beneficial effect on glucose tolerance. In addition, it contains a hypoglycemic substance, so it helps to reduce the level of sugar in the urine and in the blood.
To prepare this juice, you first need to wash the bitter gourd and then peel its upper skin. Then cut it into small pieces, sprinkle with salt and rub with turmeric. Let it stand for a few minutes and extract the juice. Mix all parts in a mixer properly. Add some fresh lemon juice for flavor and tangy aroma.
6. Cucumber juice
Cucumber is enriched with calcium, iron, phosphorus, amino acids, aromatic substances, vitamins A, C, B 1 and B 2 , which effectively improves human health. In addition, it has powerful effects that can eliminate inflammation, treat arthritis, and as a diuretic reduce swelling. Cucumber pulp extract has been shown to help lower blood sugar levels, according to research. Therefore, diabetic patients should drink cucumber juice frequently to provide the body with essential nutrients.
7. Chamomile tea
Chamomile tea is rich in antioxidants and contains no calories, making it one of the best drinks for diabetics.
According to a recent study, chamomile tea has some positive effects on glycemic control and serum lipid profile in patients with type 2 diabetes. According to another study, regular consumption of chamomile tea can help lower blood sugar levels and prevent complications such as nerve and circulatory damage, blindness, and kidney disease. In addition, chamomile contains antimicrobial and antioxidant agents that help reduce inflammation and reduce the risk of high cholesterol and cancer.
8. Apple Cider Vinegar
This great blend helps control blood sugar levels. It also helps improve insulin sensitivity and suppress complex post-meal sugar activity. In addition, it helps in weight loss and metabolism. According to a study conducted by scientists from Arizona State University, taking 20 g of apple cider vinegar diluted in 40 g of water with 1 tsp. saccharin, may lower blood sugar levels after meals. You can drink a mixture of apple cider vinegar with lime, cinnamon and lemon for a better taste.
Drinks to Avoid with Diabetes
Patients with diabetes should avoid some certain drinks, such as soda, sugary soft drinks, energy drinks, and fruit juices, because these drinks are full of hundreds of calories and high in sugar.
1. Energy drinks
Energy drinks often contain high levels of caffeine, carbohydrates and refined sugar, making them harmful to diabetics. In addition, energy drinks are high in carbohydrates and caffeine. According to a study, energy drinks cause insulin resistance and increase blood sugar levels. This may increase the risk of developing type 2 diabetes. In addition, too much caffeine can lead to insomnia, nervousness, and high blood pressure. Therefore, diabetic patients should avoid energy drinks.
2. Diet soda
Generally, diet soda contains artificial sweeteners that can attack bacteria in the gut. As a result, insulin resistance may increase, which can lead to or worsen diabetes.
A study found that consumption of diet soda increased the risk of metabolic syndrome. Basically, this syndrome refers to various conditions such as high blood pressure, high triglycerides, high cholesterol, high blood sugar, and weight gain.
3. Alcoholic beverages
Studies have shown that excessive alcohol consumption has increased the risk of type 2 diabetes in men. While moderate alcohol consumption has a beneficial effect on blood sugar levels. Beer and sweet wines are rich in sugar, which adds glucose to your bloodstream. You should consult your doctor to determine which alcoholic beverages are safe for you.
4. Fruit juices
Although fruit juice is full of healthy vitamins, it is not a healthy drink for diabetics, as even 100% fruit juice contains fruit sugar, which causes a sudden increase in blood glucose levels, which is bad for diabetic patients. Therefore, it is better to consume whole fruits, which contain healthy carbohydrates rich in fiber.
Drink juice that is sugar-free and 100% pure.
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The doctor named six types of tea that are good for diabetics to drink – Gazeta.Ru
The doctor named six types of tea that are useful for diabetics to drink – Gazeta.Ru | News
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Some types of tea, when used correctly, have a positive effect on the condition of patients with diabetes. Olga Kashlyak, a pediatrician and expert at the Dia Talks project lecture hall for diabetics, spoke about this in an interview with Gazeta.Ru.
The expert named six types of drink that people who have problems with high blood sugar should drink. The first drink on the list is green tea. Kashlyak noted that there are studies that say that green tea slightly, but lowers the current blood sugar level, and also reduces the likelihood of developing this disease.
“Please note that all studies show the average amount of tea required to observe beneficial effects is 3-4 tea cups,” the specialist emphasized.
Beneficial for diabetics and Hibiscus tea (hibiscus petals). The main effect of its use is a decrease in blood pressure. The doctor recalled that high blood pressure is often found in people with diabetes. 240 milliliters of tea twice a day for a month helps to significantly reduce systolic blood pressure.
“Hibiscus helps reduce insulin resistance. But note that this tea can interact with hydrochlorothiazide, a diuretic prescribed for patients with high blood pressure, ”the specialist warned.
Lemon balm tea and chamomile tea should also be included in the diet for those who are worried about their health. The first, due to the essential oils of lemon balm, stimulates the absorption of glucose and inhibits the synthesis of glucose, which leads to a decrease in blood sugar levels . The second one optimizes blood sugar control and also protects against oxidative stress, an imbalance that can lead to complications associated with diabetes.