Reviewed by nutritionist Karen Ansel, MS, RDN
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If you live with diabetes, you probably spend a lot of time planning what’s going on on your plate. But what about what you pour into your glass or mug? Drinks are easy to ignore. However, they can also have a big effect on your blood sugar. On the reverse, not drinking may be a problem, as dehydration can contribute to high blood sugar.
Fortunately, there are many drinks that are comfortable for blood sugar. One of our favorite sugar-free drinks is tea, which happens as the second most popular drink in the world after water. Tea offers many health benefits, and better blood sugar is one of them.
With all the different types of teas to choose from, you may be wondering which ones are the best for drinking for blood sugar management. To understand, we asked nutritionists. Here’s what they told us.
Related: The top 5 drinks without adding sugar for better blood sugar, according to nutritionists
1. Green tea
Delicate, earthly green is consistently associated with many health benefits, including better blood sugar. In fact, studies have found that this can help reduce fasting blood glucose and improve insulin sensitivity in people with diabetes. What makes it so effective? “The intestines are housed trillions that affect blood sugar levels,” says Kimberly Rose France, CDNS, LD, a registered nutritionist and a certified diabetes teacher in Florida. “The microbiota of the unbalanced intestine can lead to a decrease in glucose tolerance and insulin resistance. Green tea is rich in polyphenols, which are small plant compounds associated with various health benefits, including improvements in bowel health. “
For a healthy afternoon pickup, prepare some soothing tea with orange-jinks. Or enjoy a glass of our ginger tea with added sugar.
Connected: What happens to your body when you drink green tea every day
2. Black tea
Despite Camellia Sinensis plant. So it makes sense to share many of the same health benefits. This includes better blood sugar. Although there are not so many studies on the benefits of black blood glucose management, a examination study reports that it can help glucose metabolism and improve the body’s sensitivity to its own insulin. Researchers are not sure exactly why. However, they note that the abundant polyphenols of black tea can slow the digestion and absorption of sugars from food. This, in turn, can prevent weight gain, which is a powerful trigger for type 2 diabetes.
We don’t have to tell you how much a glass of black tea is. But this is also our favorite energy tea. For an afternoon pickup, try it icy in this Zippy Peach Iced Tea.
3. Ginger Tea
“Ginger is well known for its ability to alleviate nausea, but it can also help improve blood sugar levels when it is broken and cooked in aromatic tea,” says Rose Francis. “Studies show that ginger contains nearly 40 antioxidant compounds, which can be useful for treating various inflammatory conditions and can positively affect blood sugar levels over time.”
“Because chronically increased blood sugar can lead to inflammation, ginger anti-inflammatory compounds can be considered a useful functional food to achieve a better blood sugar balance,” she adds. Beyond the anti -inflammatory properties of ginger, this aromatic root can also help inhibit the absorption of carbohydrates, regulate glucose metabolism and protection of insulin cells of the pancreas.
You may have noticed that Ginger already plays a major role in several recipes in this article. However, if you are a purist, try our simple ginger tea. All you need is water and a few slices of fresh ginger.
Connected: What happens to your body when you drink a regular ginger tea
4. Cinnamon tea
Cinnamon is more than a favorite spice for baking. It can also be boiled in delicious tea. “Cinnamon has been studied for its potential benefits of enhancing the function of insulin and maintaining blood sugar,” says Vandana Shet RDN, CDCES, FAND, a registered nutritionist and a certified diabetes teacher specializing in plant-based eating. “This is a naturally sweet flavored tea without added sugar and a good option for those with diabetes.” Like ginger, cinnamon is rich in antioxidants who deal with chronic inflammation, which can make it difficult to manage your blood sugar. In fact, several studies have shown that cinnamon powder can help reduce blood sugar in people with and without diabetes. And an older study found that cinnamon tea could help reduce blood sugar in people without diabetes.
You can easily prepare a glass by tingling cinnamon sticks in water. Or, if you longing creamy comfort, combine it with black tea and other spices in a spicy cup of tea.
5. Tea from turmeric
From better brain health to less heart disease, turmeric boasts a long list of health benefits. Studies have found that this can also reduce blood glucose and help manage weight. What makes it so powerful? Turmeric contains an active compound called curcumin, which is a powerful anti -inflammatory and antioxidant. And as you have already learned, inflammation and higher blood sugar often go hand in hand. No wonder the researchers lend the Curcumin blood sugar management powers to its anti -inflammatory action.
Although you can always prepare a regular bag of turmeric tea, there are all kinds of creative ways to use it, such as this icy anti -inflammatory gold tonic. It contains a touch of honey, but you can feel free to miss it for a sugar -free drink.
Related: What happens to your body when you regularly take turmeric
Tips for enjoying tea
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Limit the added sugars. Switching to unsweetened tea can be a useful strategy for digging sugar sweetened drinks, especially since the taste options are endless. “Enjoy tea as it is or with naturally sweet flavors such as cinnamon, vanilla or ginger instead of added sugar,” Shet says. “You can also consider using a low -calorie sweetener in place of sugar to sweeten your tea.”
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Watch caffeine. Some teas, such as green and black tea, naturally contain caffeine. So if you are sensitive to caffeine, it can be better with herbal tea such as ginger tea, cinnamon or turmeric. Even if caffeine is not a problem for you, stick to caffeine tea later in the day so you can fall asleep well.
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Choose herbal teas carefullyS Although the teas on this list are safe for diabetes, there are some herbal teas to avoid, especially aloe vera, chamomile and fenugreek tea. These and other herbal teas can interfere with diabetes medicines. When you doubt it, it is a good idea to consult your healthcare provider.
Bottom line
Relaxing with a cup of tea is not just a healthy, aromatic way of moisturizing. Studies reveal that some types of tea can do good things for your blood sugar. And nutritionists agree! According to nutritionists, green, black, ginger, cinnamon and turmeric tea are the best drinking teas for better blood sugar. For optimal blood sugar management, choose unusual teas or add citrus leakage for natural sweetness. So what are you waiting for? Prepare a kettle. It’s time to start drinking!
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