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If you have diabetes, you’ve likely been advised by your healthcare team to avoid certain beverages, such as soda, juice, and sugary sports drinks. However, skipping these drinks doesn’t mean you have to miss out on flavor. There are plenty of beverages that offer great taste without spiking your blood sugar levels. One excellent option is unsweetened hot or cold tea.
“Tea is a great choice for individuals with diabetes, as 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.
Moreover, there may be something specific about tea 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.
In this article, we will explore the best teas that may offer real benefits for people with diabetes or individuals looking to help prevent the disease.
1. Green Tea
Health Benefits
Green tea is a popular choice for its numerous health benefits. It’s rich in antioxidants called catechins, which help fight free radicals and reduce oxidative stress. Studies have shown that green tea may help lower blood sugar levels and improve insulin sensitivity, making it a suitable option for people with diabetes.
How to Brew and Enjoy
To get the most benefits from green tea, it’s essential to brew it correctly. Heat water to about 160-180°F (70-80°C) and steep the tea leaves for 1-3 minutes. Avoid using boiling water, as it can destroy the catechins. Drink 3-4 cups of green tea daily to maximize its potential benefits.
2. Black Tea
Health Benefits
Black tea, like green tea, contains antioxidants and has been linked to improved heart health. It may help lower blood sugar levels and reduce the risk of developing type 2 diabetes. One study found that people who drank at least three cups of black tea per day had a 48% lower risk of developing diabetes.
How to Brew and Enjoy
To brew black tea, bring water to a boil and let it cool slightly to about 200°F (93°C). Steep the tea leaves for 3-5 minutes. You can enjoy black tea plain or add a splash of milk or a sugar substitute if desired. Aim for 3-4 cups of black tea daily to reap its benefits.
3. Oolong Tea
Health Benefits
Oolong tea is a partially fermented tea, making it a middle ground between green and black tea. It contains antioxidants and has been shown to help lower blood sugar levels and improve insulin sensitivity. One study found that people with diabetes who drank oolong tea regularly experienced significant reductions in blood sugar levels.
How to Brew and Enjoy
To brew oolong tea, heat water to about 190-200°F (88-93°C) and steep the tea leaves for 3-5 minutes. Enjoy oolong tea plain or with a sugar substitute if needed. Drinking 3-4 cups of oolong tea daily may offer benefits for people with diabetes.
4. White Tea
Health Benefits
White tea is the least processed of all teas and is rich in antioxidants. It has been shown to have anti-inflammatory properties and may help lower blood sugar levels, making it a good option for people with diabetes.
How to Brew and Enjoy
To brew white tea, heat water to about 175°F (80°C) and steep the tea leaves for 1-3 minutes. Drink white tea plain, as adding milk or sugar may negate some of its health benefits. Aim for 3-4 cups of white tea daily to enjoy its potential benefits.
5. Chamomile Tea
Health Benefits
Chamomile tea is an herbal tea known for its calming and soothing effects. It has been shown to help lower blood sugar levels and reduce inflammation, making it a suitable option for people with diabetes.
How to Brew and Enjoy
To brew chamomile tea, heat water to a boil and let it cool slightly. Steep the chamomile flowers for 5-7 minutes. Drink chamomile tea plain or with a sugar substitute, and enjoy its calming effects. Drinking 2-3 cups of chamomile tea daily may offer benefits for people with diabetes.
6. Hibiscus Tea
Health Benefits
Hibiscus tea is a brightly colored herbal tea made from the petals of the hibiscus flower. It’s rich in antioxidants and has been shown to help lower blood pressure and blood sugar levels.
How to Brew and Enjoy
To brew hibiscus tea, heat water to a boil and let it cool slightly. Steep the hibiscus petals for 5-10 minutes. Enjoy hibiscus tea plain or with a sugar substitute, and savor its tangy, refreshing flavor. Aim for 2-3 cups of hibiscus tea daily to enjoy its potential benefits.
7. Cinnamon Tea
Health Benefits
Cinnamon is a popular spice known for its blood sugar-lowering properties. Cinnamon tea may help improve insulin sensitivity and reduce blood sugar levels in people with diabetes.
How to Brew and Enjoy
To make cinnamon tea, simply steep a cinnamon stick in hot water for 5-10 minutes. You can also add the cinnamon stick to your favorite tea for a unique flavor. Drink cinnamon tea plain or with a sugar substitute, and enjoy its warm, spicy flavor. Drinking 1-2 cups of cinnamon tea daily may offer benefits for people with diabetes.
8. Ginger Tea
Health Benefits
Ginger tea is an herbal tea known for its anti-inflammatory properties. It has been shown to help lower blood sugar levels and improve insulin sensitivity, making it a suitable option for people with diabetes.
How to Brew and Enjoy
To make ginger tea, steep fresh ginger root in hot water for 5-10 minutes. Drink ginger tea plain or with a sugar substitute, and enjoy its zesty, warming flavor. Aim for 2-3 cups of ginger tea daily to reap its potential benefits.
9. Peppermint Tea
Health Benefits
Peppermint tea is an herbal tea known for its soothing and refreshing properties. It may help lower blood sugar levels and improve insulin sensitivity, making it a good option for people with diabetes.
How to Brew and Enjoy
To brew peppermint tea, heat water to a boil and let it cool slightly. Steep the peppermint leaves for 5-7 minutes. Drink peppermint tea plain or with a sugar substitute, and enjoy its cool, invigorating flavor. Drinking 2-3 cups of peppermint tea daily may offer benefits for people with diabetes.
10. Rooibos Tea
Health Benefits
Rooibos tea, also known as red tea or red bush tea, is an herbal tea from South Africa. It’s rich in antioxidants and has been shown to help lower blood sugar levels and reduce inflammation, making it a suitable option for people with diabetes.
How to Brew and Enjoy
To brew rooibos tea, heat water to a boil and let it cool slightly. Steep the rooibos leaves for 5-7 minutes. Enjoy rooibos tea plain or with a sugar substitute, and savor its naturally sweet, earthy flavor. Aim for 2-3 cups of rooibos tea daily to enjoy its potential benefits.
In conclusion, tea can be an excellent beverage choice for people with diabetes, offering hydration, antioxidants, and potential blood sugar-lowering benefits. Remember to choose unsweetened teas and limit the use of sugar substitutes to maintain optimal blood sugar control. Consult with your healthcare team before making any significant changes to your diet or incorporating new teas into your routine, as some teas may interact with medications or have specific side effects.
