Tea, especially green tea, black tea, and oolong tea, has been shown to help lower blood sugar levels through several mechanisms. Here’s why:
1. Improves Insulin Sensitivity
- Compounds in tea, particularly catechins like EGCG (epigallocatechin gallate) in green tea, help your cells respond better to insulin.
- Better insulin sensitivity means your body can move glucose out of your bloodstream more efficiently.
2. Reduces Carbohydrate Absorption
- Tea can inhibit certain enzymes (like alpha-amylase and alpha-glucosidase) involved in breaking down carbs in the gut.
- This slows down the absorption of sugars, preventing spikes in blood glucose after meals.
3. Contains Antioxidants
- The polyphenols in tea reduce oxidative stress and inflammation, which are linked to insulin resistance and type 2 diabetes.
4. Supports Gut Health
- Tea polyphenols positively affect gut bacteria, which in turn can help regulate metabolism and blood sugar levels.
5. Promotes Fat Metabolism
- Certain teas, especially green tea, promote fat burning, which can reduce body fat and indirectly improve blood sugar control.
Best Teas for Blood Sugar Control:
- Green tea – Rich in EGCG, improves insulin sensitivity.
- Black tea – Contains theaflavins, which also help with glucose metabolism.
- Oolong tea – May improve blood sugar levels due to a mix of catechins and theaflavins.
- Herbal teas – Such as cinnamon, ginger, or fenugreek, may also help but more research is needed.
Important Notes:
- Unsweetened tea is best—adding sugar or sweetened creamers counteracts the benefits.
- Tea works best as part of a healthy diet and lifestyle, not as a standalone treatment.