5 best teas to drink to improve blood sugar levels

Are you looking for a comforting cuppa, a little pick-me-up, or a cozy moment of relaxation?Tea offers all that and more. A beloved drink for centuries, it is known for its diverse flavors and natural health benefits. From green tea to herbal blends, there's a tea option for every taste and occasion. Many teas are rich in powerful compounds that promote health and well-being.

For people managing diabetes, certain teas not only satisfy the taste buds but also help balance blood sugar levels and support metabolic health. This article introduces expert-recommended teas that have special benefits for diabetes management and will help you brew a healthy cup every time you pour.

5 teas that diabetics should buy

1.Green tea

Green tea is rich in antioxidants, especially catechins, which increase insulin sensitivity and help regulate blood sugar levels. “The high antioxidant content in green tea may have cardiovascular benefits for people with diabetes,” she explains. Erin Palinski-Wade, RD, CDCESShe is a registered dietitian and author of books. 2 days diabetes diet. Epigallocatechin-3-gallate (EGCG), a compound found in green tea, also supports improved body composition and metabolism and may reduce the risk of type 2 diabetes.

You can enjoy green tea either hot or cold, such as warm honey green tea or iced mint green tea.

2.Black tea

Black tea provides a rich, bold flavor and contains polyphenols, which research shows can help reduce postprandial blood sugar spikes. “Tea can help improve insulin sensitivity and regulate blood sugar levels over time.” Trista Best, MPH, RDa registered dietitian for Balance One Supplements.

According to Palinsky-Wade, drinking tea during or at the end of a meal may also improve postprandial blood sugar levels, which may be especially beneficial for people with insulin resistance.

Please try our raspberry iced tea made with black tea and no added sugar.

3. Chamomile tea

Chamomile tea is well known for its calming effects. However, research suggests chamomile also has anti-inflammatory effects, which may lower blood sugar levels and reduce the risk of diabetic complications such as nerve and kidney damage.

“Chamomile tea may help improve antioxidant levels in people with type 2 diabetes and is thought to be associated with lower insulin levels and HbA1c, an important marker of long-term glycemic control. '' Palinsky-Wade said. It also contains no caffeine, making it perfect before bed.

If you're looking to improve your health and get a better night's sleep, check out our Lavender Chamomile Herbal Tea or Herbal Chamomile Health Tonic.

4. Hibiscus tea

Hibiscus' bright color and tart flavor pack compounds that provide additional benefits for blood pressure and cardiovascular health. “Hibiscus tea is rich in antioxidants and may help lower blood pressure and cholesterol, which are common concerns for people with diabetes,” Best explains. This helps reduce cardiovascular risks. This is important because diabetes increases your chances of heart disease.

The best part? Hibiscus tea is caffeine-free, so you can enjoy it anytime. For inspiration, try our Strawberry-Hibiscus Agua Fresca or Hibiscus-Pomegranate Iced Tea.

5. Ginger tea

Ginger tea is another caffeine-free option that is warming and gut-healthy with anti-inflammatory and antioxidant properties that may improve blood sugar management. Research suggests that ginger may help improve insulin sensitivity, an important factor in diabetes management. “Some studies show that ginger may improve blood lipid levels and reduce the risk of cardiovascular disease,” Palinski-Wade added.

If you want to incorporate more ginger into your life, check out our soothing Ginger Lemon Tea or Orange Ginger Tea.

Tips for enjoying tea as part of a healthy diet

Here are some tips recommended by experts to enjoy the full benefits of tea without affecting your blood sugar levels.

• limit sweeteners: Do not add sugar to your tea as it can spike your blood sugar levels. To enhance the flavor of your tea, “choose natural alternatives like slices of lemon or cinnamon,” Best suggests.
• avoid cream and whole milk: Adding large amounts of saturated fat from cream or whole milk can affect blood lipids. “Consider a small amount of low-fat or unsweetened plant-based milk to reduce fat and calorie content,” Palinski-Wade recommends.
• Choose herbal or caffeine-free options: Herbal teas such as chamomile, hibiscus, and lemon balm have health benefits without containing caffeine and are suitable for relaxing at night without disturbing your sleep.
• Try whole-leaf or loose-leaf tea: “Loose-leaf teas often contain more antioxidants and nutrients than bagged teas, which can increase the health benefits you get with each cup,” says Best. Masu. (That said, if you like bagged tea, don't hesitate to brew a cup; it still has plenty of health benefits.)
• Stay hydrated between meals: Drinking tea between meals can keep you hydrated and satisfied with fewer calories. “Drinking tea with meals can aid digestion and keep you feeling fuller longer,” says Best.

conclusion

Each tea on this list offers unique health benefits that support a balanced approach to diabetes management. Incorporating tea is an easy way to support blood sugar management, cardiovascular health, and stress management. As always, if you are considering changing your diet, please consult your health care provider or registered dietitian before making any changes.