The Best Teas for People with Diabetes
Keeping diabetes in check often means avoiding sweetened drinks, like sodas, sports drinks, or even fruit juices. But that doesn’t mean you have to forgo good taste. Unsweetened teas, hot or cold, are an excellent alternative, according to Everyday Health.
"Tea is a great choice for people with diabetes — it’s a zero-carb way to stay hydrated and benefit from antioxidants," says Lori Zanini, a registered dietitian and diabetes educator in Manhattan Beach, California. Antioxidants combat free radicals, protecting cells and genetic material, as per Harvard T.H. Chan School of Public Health.
Moreover, research suggests that certain types of tea may have specific benefits for those with type 2 diabetes. A meta-analysis indicates that drinking three or more cups of tea daily may reduce the risk of developing the condition.
Beneficial Teas for Diabetes
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Green Tea – Aids in Weight Loss
- Contains epigallocatechin gallate (EGCG), which can stimulate glucose absorption in muscle cells, preventing diabetes and obesity.
- A cup of green tea has only 2.5 calories, according to the USDA.
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Black Tea – Enhances Insulin Sensitivity
- Derived from the same plant as green tea, black tea can improve insulin resistance and help manage blood sugar levels.
- Studies show black tea may reduce carbohydrate absorption, promoting better blood sugar control.
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Chamomile Tea – Promotes Better Sleep
- Lack of sleep can negatively impact blood sugar control. Drinking chamomile tea, which lacks caffeine, can improve sleep quality and reduce inflammation, benefiting diabetics.
- "Chamomile tea has been linked to improved insulin sensitivity and better blood glucose control and may also help reduce oxidative stress," says Erin Palinski-Wade, a diabetes management specialist in New York City.
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Ginger Tea – Enhances Blood Sugar Control
- Ginger tea can lower fasting blood sugar and improve insulin sensitivity, making it a good choice for diabetes management.
- A 2015 study found that ginger supplements were even more potent than ginger tea in lowering blood sugar in people with type 2 diabetes.
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Hibiscus Tea – Supports Heart Health
- Diabetes elevation heart disease risk, but hibiscus tea can help reduce blood pressure, providing cardiovascular protection.
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Rooibos Tea – May Slow Diabetes Progression
- Containing aspalatin, rooibos tea may help lower blood sugar levels and prevent metabolic complications associated with diabetes.
- Peppermint Tea – Reduces Stress
- Stress can elevate blood sugar levels. The relaxing aroma of peppermint tea can help promote better blood sugar control.
A Word of Caution
Regardless of your tea choice, ensure it’s unsweetened. Limit caffeine consumption to maintain good sleep quality and enjoy your healthy, diabetes-friendly beverage.
