Tea is one of the most popular beverages in the world, consumed by over two-thirds of the global population. But did you know that tea can also offer some unique health benefits for people with diabetes?
Tea contains powerful plant compounds that can help improve blood sugar control, reduce inflammation, and enhance insulin sensitivity — all of which are essential for diabetes management. In this article, we will explore the best teas to drink for diabetes control, and how to enjoy them in the healthiest and safest way.
What are the benefits of tea for diabetes?
Tea can be classified into two main categories: true teas and herbal teas. True teas are made from the leaves of the Camellia sinensis plant, which include black, green, and oolong tea. Herbal teas are made from various herbs, spices, flowers, or fruits, such as peppermint, chamomile, turmeric, and lemon balm.
Both true teas and herbal teas have been associated with a variety of health benefits due to the antioxidants they contain. Antioxidants are compounds that help fight free radicals, which are chemicals that can damage cells and genetic material. 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.
Some of the benefits of tea for diabetes include:
- Lowering blood glucose levels. Several studies have shown that drinking tea can help lower blood glucose levels and prevent spikes after meals. For example, a review of 12 studies found that drinking three or more cups of tea per day was linked to a lower risk of developing type 2 diabetes. Another review of 17 studies found that green tea and green tea extract could reduce fasting blood glucose levels and hemoglobin A1c (HbA1c), which is a measure of long-term blood sugar control4.
- Enhancing insulin sensitivity. Insulin is a hormone that helps cells take up glucose from the blood and use it for energy. Insulin sensitivity refers to how well cells respond to insulin. People with type 2 diabetes often have reduced insulin sensitivity, which means they need more insulin to lower their blood glucose levels. Tea can help improve insulin sensitivity by increasing the uptake of glucose into muscle cells. This effect is mainly attributed to a potent compound called epigallocatechin gallate (EGCG), which is found in high amounts in green tea.
- Reducing inflammation. Inflammation is a natural response of the immune system to fight infections and injuries. However, chronic inflammation can be harmful and contribute to various diseases, including type 2 diabetes. Tea can help reduce inflammation by modulating the activity of immune cells and cytokines, which are molecules that regulate inflammation. Tea can also inhibit the production of reactive oxygen species (ROS), which are a type of free radical that can cause oxidative stress and inflammation.
- Promoting weight loss. Excess weight can increase the risk of developing type 2 diabetes by impairing insulin sensitivity and increasing inflammation. Tea can help promote weight loss by boosting metabolism, suppressing appetite, and increasing fat oxidation. A meta-analysis of 11 studies found that green tea catechins (a type of antioxidant) combined with caffeine could significantly reduce body weight and body mass index (BMI) compared with placebo.
What are the best teas to drink for diabetes?
While most teas can offer some benefits for people with diabetes, some types may be more effective than others. Here are some of the best teas to drink for diabetes control:
- Green tea. Green tea is one of the most studied teas for its effects on diabetes. It contains high amounts of EGCG, which can improve insulin sensitivity, lower blood glucose levels, reduce inflammation, and promote weight loss . Green tea also contains caffeine, which can enhance the effects of EGCG and provide a mild stimulant effect. To brew green tea, steep one teaspoon of loose leaves or one tea bag in a cup of hot water (not boiling) for about three minutes.
- Black tea. Black tea comes from the same plant as green tea but undergoes a different processing method that results in a darker color and stronger flavor. Black tea also contains antioxidants that can lower blood glucose levels and enhance insulin sensitivity . However, black tea has less EGCG than green tea, so it may not be as potent. Black tea also contains more caffeine than green tea, which can have both positive and negative effects depending on your tolerance. To brew black tea, steep one teaspoon of loose leaves or one tea bag in a cup of boiling water for about four minutes.
- Oolong tea. Oolong tea is another type of tea that comes from the same plant as green and black tea but has a different oxidation level that gives it a unique flavor and aroma. Oolong tea contains antioxidants that can lower blood glucose levels and increase insulin sensitivity . Oolong tea also has a moderate amount of caffeine, which can boost metabolism and energy levels. To brew oolong tea, steep one teaspoon of loose leaves or one tea bag in a cup of hot water (not boiling) for about three minutes.
- Chamomile tea. Chamomile tea is an herbal tea that is made from the flowers of the chamomile plant. Chamomile tea has a mild and soothing flavor that can help relax the mind and body. Chamomile tea can also lower blood glucose levels and prevent postprandial hyperglycemia (high blood sugar after meals) . Chamomile tea may also have anti-inflammatory and anti-stress effects that can benefit people with diabetes. Chamomile tea is naturally caffeine-free, which makes it a good choice for bedtime. To brew chamomile tea, steep one teaspoon of dried flowers or one tea bag in a cup of boiling water for about five minutes.
- Turmeric tea. Turmeric tea is an herbal tea that is made from the root of the turmeric plant. Turmeric is a spice that is widely used in Asian cuisine and has a bright yellow color and a pungent flavor. Turmeric contains a compound called curcumin, which has anti-inflammatory, antioxidant, and antidiabetic properties. Curcumin can lower blood glucose levels, improve insulin sensitivity, reduce oxidative stress, and prevent diabetic complications . Turmeric tea is also caffeine-free and can help boost immunity and digestion. To brew turmeric tea, steep one teaspoon of grated fresh or dried turmeric root or one tea bag in a cup of boiling water for about 10 minutes. You can also add some black pepper, ginger, lemon, or honey to enhance the flavor and absorption of curcumin.
What are the risks of drinking tea for diabetes?
Drinking tea for diabetes can be generally safe and beneficial, but there are some potential risks to be aware of. Some of the risks include:
- Interactions with medications. Tea can interact with some medications that are used to treat diabetes or other conditions. For example, green tea can reduce the effectiveness of warfarin, a blood thinner that is used to prevent blood clots. Black tea can interfere with iron absorption, which can affect people who take iron supplements or have anemia. Herbal teas can also interact with various drugs, such as antidepressants, antibiotics, anticoagulants, and anticonvulsants. Therefore, it is important to consult your doctor before drinking tea if you are taking any medications.
- Side effects from caffeine. Tea contains caffeine, which can have both positive and negative effects depending on your tolerance and intake. Caffeine can stimulate the central nervous system, increase alertness, enhance mood, and boost metabolism. However, caffeine can also cause side effects such as insomnia, anxiety, jitteriness, headaches, heart palpitations, and increased blood pressure. Caffeine can also affect blood glucose levels by increasing cortisol (a stress hormone) and reducing insulin sensitivity . Therefore, it is advisable to limit your caffeine intake to no more than 400 mg per day (about four cups of brewed coffee or eight cups of brewed black tea).
- Contamination with pesticides or heavy metals. Tea leaves can be contaminated with pesticides or heavy metals from the soil or water where they are grown. Pesticides can have harmful effects on the nervous system, endocrine system, reproductive system, and immune system. Heavy metals such as lead, arsenic, cadmium, and mercury can accumulate in the body and cause toxicity symptoms such as nausea, vomiting, diarrhea, abdominal pain, kidney damage, liver damage, nerve damage, brain damage, and cancer. Therefore, it is important to choose organic teas or teas that have been tested for contaminants by reputable sources.
How to enjoy tea in the healthiest and safest way
Tea can be a delicious and healthy addition to your diet if you have diabetes. However, there are some tips to follow to enjoy tea in the healthiest and safest way:
- Choose high-quality teas. To avoid contamination with pesticides or heavy metals, choose organic teas or teas that have been tested for contaminants by reputable sources. You can also look for certifications such as Fair Trade or Rainforest Alliance that ensure ethical and environmental standards for tea production.
- Brew your own tea. Brewing your own tea from loose leaves or tea bags is preferable
Chamomile tea is a herbal tea that is made from the flowers of the chamomile plant. It has a mild and soothing flavor that can help relax the mind and body. Chamomile tea may also have some health benefits for people with diabetes, such as:
However, chamomile tea is not a substitute for diabetes medications, and it may interact with some drugs, such as blood thinners and antidepressants. Therefore, it is important to consult your doctor before drinking chamomile tea if you have diabetes or are taking any medications.
Chamomile tea may also help with other health issues, such as:
To brew chamomile tea, steep one teaspoon of dried flowers or one tea bag in a cup of boiling water for about five minutes. You can also add some honey, lemon, or mint to enhance the flavor and benefits of chamomile tea.
Chamomile tea can cause some side effects in some people, although they are uncommon and usually mild. Some of the possible side effects are:
- Nausea and vomiting. Chamomile tea may cause nausea and vomiting in some people, especially if they drink too much or have a sensitive stomach. To avoid this, drink chamomile tea in moderation and avoid drinking it on an empty stomach.
- Drowsiness and low blood pressure. Chamomile tea has a relaxing effect that can help with insomnia and anxiety, but it can also cause drowsiness and lower blood pressure in some people. This can be dangerous if you are driving, operating machinery, or taking medications that affect your blood pressure. To avoid this, do not drink chamomile tea before or during activities that require alertness and monitor your blood pressure if you have any heart or blood vessel problems.
- Allergic reactions. Chamomile tea can trigger allergic reactions in some people who are allergic to plants in the same family as chamomile, such as ragweed, daisies, marigolds, and chrysanthemums. The symptoms of an allergic reaction can include skin rashes, itching, swelling, breathing difficulties, and anaphylaxis (a life-threatening reaction that requires immediate medical attention). To avoid this, do not drink chamomile tea if you have a known allergy to these plants or if you experience any signs of an allergic reaction after drinking it.
- Interaction with medications. Chamomile tea can interact with some medications that are used to treat diabetes or other conditions. For example, chamomile tea can reduce the effectiveness of warfarin, a blood thinner that is used to prevent blood clots. Chamomile tea can also interfere with iron absorption, which can affect people who take iron supplements or have anemia. Chamomile tea may also interact with antidepressants, antibiotics, anticoagulants, anticonvulsants, and other drugs. Therefore, it is important to consult your doctor before drinking chamomile tea if you are taking any medications.
When to drink Chamomile Tea
The best time to drink chamomile tea depends on your purpose and preference. Chamomile tea can be enjoyed at any hour of the day without adverse effects, but some times may be more beneficial than others for certain health goals.
If you want to drink chamomile tea for better sleep, it is best to drink it half an hour to 45 minutes before going to bed. This way, the active compounds of chamomile can help you relax and fall asleep more easily. Chamomile tea can also improve the quality and duration of your sleep, which can have positive effects on your overall health and well-being.
If you want to drink chamomile tea for weight loss, it is best to drink it in the morning and before bedtime. Chamomile tea can help you lose weight by boosting your metabolism, suppressing your appetite, and reducing stress. Drinking chamomile tea in the morning can also help you start your day with a positive mood and energy.
If you want to drink chamomile tea for anxiety and stress relief, it is best to drink it whenever you feel tense or nervous. Chamomile tea can help you calm down and cope with stressful situations by reducing the levels of cortisol, a hormone that triggers the stress response. Chamomile tea can also improve your mood and mental health by increasing the levels of serotonin, a neurotransmitter that regulates happiness and well-being.
Of course, you can also drink chamomile tea for other reasons, such as improving your digestion, immunity, skin health, and more. Chamomile tea is a versatile and delicious beverage that can offer many benefits for people with different needs and preferences. However, be careful not to drink too much chamomile tea, as it may cause some side effects or interactions with some medications. Consult your doctor before drinking chamomile tea if you have any medical conditions or are taking any medications.
Best Place To Store Chamomile Tea
The best way to store chamomile tea depends on whether you have fresh or dried chamomile flowers. Fresh chamomile flowers can be stored in the refrigerator for up to a week, wrapped in a damp paper towel and placed in a plastic bag. Alternatively, you can freeze fresh chamomile flowers in an airtight container or ice cube tray for up to six months.
Dried chamomile flowers can be stored in an airtight glass jar or metal container, away from heat, humidity, and light, for up to a year. You can alsothe container with the date of drying to keep track of the freshness. Dried chamomile flowers should be crisp and fragrant, and have a yellow-green color. If they become brown, moldy, or lose their aroma, they should be discarded.
To enjoy chamomile tea, you can steep one teaspoon of dried or fresh flowers in a cup of hot water for about five minutes. You can also add some honey, lemon, or mint to enhance the flavor and benefits of chamomile tea. Chamomile tea is known for its calming and soothing effects, as well as its anti-inflammatory and antioxidant properties. However, be careful not to drink too much chamomile tea, as it may cause some side effects or interactions with some medications. Consult your doctor before drinking chamomile tea if you have any medical conditions or are taking any medications.