Introduction: A soothing cup of tea can lift your spirits and support your health. Learn more about the best teas for people with diabetes.
Highlights:
- Green, black, white and oolong teas help regulate blood sugar in people with diabetes.
- Certain teas promote heart health and weight management.
- Be careful with some herbal teas as they can interact with diabetes drugs.
- Avoid sugary tea drinks and bottled iced tea brands with flavourings.
What are the best teas for people with diabetes?
Enjoyed for centuries, tea is one of the most versatile and healthy drinks around. This beverage – warm or cold – has the power to boost your health and improve your sense of well-being.
Green, black, white and oolong teas all come from the same Camellia sinensis (tea) plant. They undergo different processing methods and have different colours and flavours.
These teas are rich in antioxidants, and they help to regulate blood sugar. The teas contain compounds called polyphenols which work to protect the body’s cells from damage. The high concentration of polyphenols helps to improve insulin sensitivity.
Herbal teas are also known to support your health. Camomile, lemon balm, hibiscus, cinnamon and ginger teas are among the varieties with healing properties.
Can drinking tea help lower blood sugar levels?
Yes, there are many teas shown to help lower blood sugar levels.
Green tea earns high marks for blood sugar management along with other health benefits. Studies show it can reduce fasting glucose and hemoglobin A1C levels.
Black, white, and oolong teas are also good choices for people with diabetes. They are rich in polyphenols, which can improve blood sugar control and help to protect your health.
Some herbal teas are shown to lower blood sugar levels. They include aloe vera, fenugreek, ginger, and cinnamon teas.
Which teas are best for type 2 diabetes?
If you have type 2 diabetes, being mindful of what you eat and drink can support your overall health. Small changes – like choosing unsweetened tea instead of a sugary beverage – can have a meaningful impact over time.
Teas made from the Camellia sinensis (tea) plant are rich in polyphenols, powerful plant-based antioxidants. This can improve insulin sensitivity and help to lower blood sugar levels. It is also a calorie-free choice to help with weight management.
Herbal teas provide a caffeine-free option that provides hydration and can encourage better sleep. Some good choices include chamomile, ginger, rooibos tea, peppermint, cinnamon and turmeric.
Are all herbal teas safe for people with diabetes?
While herbal teas are generally considered a healthy choice, it’s worth being mindful of their potential effects on blood sugar. In some cases, they may contribute to lower-than expected blood sugar levels, which could increase the risk of hypoglycemia.
Herbal teas found to lower blood sugar include chamomile, hibiscus, turmeric, lemon balm, ginger, bitter melon (karela), and cinnamon. The effects of lowering blood sugar is inconsistent and in no way is a replacement for your diabetes medication. Consult with your healthcare provider before introducing any of these teas into your diet, as they may interact with your diabetes medications.
Also, studies show that goldenseal herbal tea can decrease the levels of the medication metformin in the blood by as much as 25 per cent. This can lead to blood sugar spikes as the medication becomes less effective.
Monitor your blood glucose levels closely if you start drinking any of these herbal teas.
Do any teas support heart health and/or weight management?
Drinking tea provides a host of benefits beyond blood sugar management. It may also protect your heart, inhibit fat cells and boost your metabolism.
Green tea is a “superfood” that packs an impressive array of health benefits in one cup. It helps to lower “bad” LDL cholesterol, reduces blood pressure and maintains blood vessels. It also breaks down fat and increases your metabolism to help with weight management.
Black tea can help reduce your stroke risk and lower LDL cholesterol due to the presence of antioxidants. Both hibiscus and rooibos tea have properties that help to lower blood pressure.
Oolong tea, white tea and ginger teas also help with weight management, as they may help boost your metabolism and burn fat.
What should you look for when buying tea?
When buying tea, check the label to ensure your favourite tea brand is unsweetened, and free of additives or flavourings.
Keep in mind the tea’s caffeine content – especially if you are drinking several cups a day. While caffeine gives you a lift and improves your metabolism, it can cause nervousness or an increased heart rate if you have too much.
Herbal teas are naturally caffeine-free and may be a better choice for the afternoon or evening.
What about sweetened or bottled teas?
Avoid drinking bottled and sweetened teas of all kinds if you have diabetes. This goes for tea mixes available in coffee shops with sugars and other flavourings.
One of the worst culprits are the big-brand iced teas. Some are loaded with sugar and caffeine. It is important to avoid these teas, as they can contain as much as 40grams of sugar in a 500ml serving. This is enough to cause a big spike in your blood sugar.
Are there any precautions about drinking tea for people with diabetes?
Stick with pure unsweetened tea as much as possible. Do not add sugar or honey and avoid bottled commercial teas with extra sugar and calories.
Keep in mind the caffeine content of some teas and opt for decaffeinated or herbal teas later in the day.
Consult with your healthcare team before drinking herbal teas that can interact with diabetes medications.
Monitor your blood glucose levels more closely after introducing a new tea into your dietary plan.
Your 3-step action plan to adding tea to your diabetes diet:
Today: Try a cup of hot or iced unsweetened tea. Check out our Ginger Cinnamon Tea or our Apple Cinnamon Tea recipes.
This week: Replace a can of soda or other sweetened beverage with tea.
This month: Find a tea with health benefits that you enjoy, and drink two cups a day.
Drinking unsweetened tea can improve your health and your quality of life with diabetes. Certain teas can enhance blood sugar regulation. Others can boost your metabolism and protect your heart. Be aware that some teas – especially herbal varieties – can interact with diabetes medications.
