Diabetes is a chronic disease that occurs when the pancreas does not produce insulin or the body cannot use the insulin produced. The hormone insulin acts as a key that opens the door for glucose, a sugar found in food, to enter the cells of the body. Here, glucose is converted into energy.
People with type 2 diabetes often suffer from insulin resistance, a condition in which cells respond less to insulin, making it difficult to maintain healthy blood sugar levels.
For centuries, green tea has been revered for its many health benefits. Studies have shown that it can help lower blood sugar, improve insulin sensitivity and reduce the risk of type 2 diabetes.
Green tea can also help with weight loss and improve cardiovascular health. Research shows that it can even reduce the risk of certain types of cancer. People with diabetes or looking to improve their overall health cannot ignore the benefits of green tea.
Is green tea good for diabetics?
Managing blood sugar is a top priority for people with diabetes. To effectively manage diabetes and lead a healthy life, it is essential to watch what you eat and drink.
Most of the foods you eat should be calorie-free or contain a minimum of calories. Green tea is an ideal drink for those looking to meet this requirement. Harvard meet again says green tea contains polyphenols, flavonoids and antioxidants with no sugar and few calories.
Meta-analysis controlled trials show that regular consumption of green tea can reduce fasting insulin and glucose levels, two key measures of diabetes.
Green tea is also beneficial due to its antioxidant and anti-inflammatory properties. These properties help protect cells from damage and inflammation that can lead to the development of diabetes.
Research also shows that green tea contains catechins, which positively affect glucose metabolism. Various studies and research papers establish that regular consumption of green tea is associated with a lower risk of developing type 2 diabetes.
The health benefits of green tea are due to its polyphenols and polysaccharides, which are antioxidants. They can help maintain healthy blood pressure and lower dangerous cholesterol levels.
Best time to drink green tea for diabetes
For people with diabetes, green tea is a beneficial beverage. It is due to the presence of epigallocatechin gallate (EGCG), a catechin, in tea. Research has shown that EGCG can improve insulin sensitivity and lower blood sugar levels.
It is beneficial to drink green tea in the morning or between meals if you have diabetes, as it can help regulate blood sugar and boost energy.
However, be aware that green tea contains some caffeine and may cause blood sugar levels to rise in some people. Therefore, consider decaffeinated green tea or limit consumption early in the day to avoid disrupting sleep.
Additionally, drinking green tea with meals may decrease iron absorption from food. Therefore, it is essential to monitor blood sugar and adjust diet and medication in consultation with your health care provider.
The amount and timing of green tea consumption can make a difference. You can consult a registered nutritionist at HealthifyMe to assess your health and suggest the right time and amount to get the best effect.
Green Tea – How Does It Help Blood Sugar and Blood Pressure?
Rich in antioxidants
People with diabetes have higher levels of oxidative stress than others, not only in the blood but also in organs that respond to insulin.
Moreover, studies suggest that the levels of oxidative stress indicators increase in the pre-diabetic state due to oxidative stress. Therefore, it plays a crucial role in the development of type 2 diabetes.
Antioxidants can help fight oxidative stress. Green tea is a good source of antioxidants, especially epigallocatechin gallate (EGCG). Research showed that EGCG can improve insulin sensitivity and lower blood sugar levels in people with diabetes.
Consuming green tea can also help reduce blood pressure levels. According to researchthe antioxidants found in green tea, including EGCG, can help relax blood vessels, thereby decreasing resistance to blood flow and lowering blood pressure.
Green tea can slow the absorption of carbohydrates.
Consuming green tea regularly can help manage blood sugar by reducing the rate of carbohydrate absorption. It is especially beneficial for people with type 2 diabetes because it can prevent blood sugar spikes after eating.
Weightloss
Green tea is a great choice if you want to manage your weight. Additionally, losing weight can reduce insulin resistance and regulate blood sugar. According to researchit can improve metabolism.
Note from The Fitness Freak
Green tea catechins are known to be antioxidants that can help lower blood sugar and blood pressure. These catechins work by increasing insulin sensitivity and decreasing inflammation, which ultimately leads to lower blood sugar levels. Additionally, the catechins in green tea may also be beneficial for improving blood vessel function, thereby lowering blood pressure. Drinking green tea regularly may improve heart health by reducing risk factors associated with high blood sugar and high blood pressure.
Conclusion
Including green tea in one’s daily routine can be beneficial for people with diabetes. Green tea is rich in antioxidants, including EGCG, which can help regulate blood sugar and improve insulin sensitivity.
It is essential to keep blood sugar within the normal range. In addition to dietary changes, staying active is essential to maintaining healthy blood sugar levels.
Frequently Asked Questions
Q. Can green tea lower blood sugar?
A: Yes. The antioxidants and other compounds found in green tea may help lower and maintain blood sugar levels and increase insulin sensitivity. However, it is essential to remember that green tea should not be used as a substitute for prescribed medications that manage blood sugar. Instead, consume it in moderation as part of a balanced diet.
Q. How often can we drink green tea for diabetes?
A: Drinking green tea 2-3 times a day can help reduce the risk of diabetes or manage existing blood sugar. Nonetheless, speaking with a health care provider before making any changes to your diet or lifestyle is essential.
Q. Is one cup of green tea a day enough?
A: Green tea may have potential benefits for blood sugar control. But relying solely on it for diabetes management is not enough. Instead, it should be consumed as part of a balanced diet and with other diabetes management strategies. Therefore, it should not be viewed as a substitute for a comprehensive approach to diabetes management.
Q. Who should not drink green tea?
A: Pregnant or breastfeeding women, those with iron deficiency or anemia, and those on medication may want to limit or avoid green tea. These individuals should check with their health care provider before adding green tea to their diet, as it contains caffeine and other compounds that may impact fetal or infant development, interfere with absorption of non-heme iron and interact with certain medications.
Q. Which is better for diabetics: tea or coffee?
A: People with diabetes can benefit from choosing green tea over coffee for several reasons. Green tea contains less caffeine than coffee and therefore does not interfere with blood sugar control. Additionally, catechins, compounds found in green tea, can positively influence insulin sensitivity and help regulate blood sugar.
Q. How much green tea should I drink per day to lower blood sugar?
A: The impact of green tea on blood sugar needs to be more conclusive. Drinking 2-3 cups of green tea daily can help regulate blood sugar. However, more research is needed to determine the ideal amount to consume. Additionally, the effects of green tea on blood sugar may differ based on individual factors such as age, weight, and overall health.
Research sources
1. Liu K, Zhou R, Wang B, Chen K, Shi LY, Zhu JD, Mi MT. The effect of green tea on glucose control and insulin sensitivity is a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013 Aug;98(2):340-8. doi: 10.3945/ajcn.112.052746. Published online June 26, 2013. PMID: 23803878.
https://pubmed.ncbi.nlm.nih.gov/23803878/
2. Lin JK, Liang YC, Lin-Shiau SY. Cancer chemoprevention by tea polyphenols by blocking mitotic signal transduction. Biochem Pharmacol. 1999 Sep 15;58(6):911-5. doi: 10.1016/s0006-2952(99)00112-4. PMID: 10509743.
https://pubmed.ncbi.nlm.nih.gov/10509743/
3. Harvard School of Public Health
https://www.hsph.harvard.edu/nutritionsource/food-features/tea/
4. Zheng XX, Xu YL, Li SH, Hui R, Wu YJ, Huang XH. Effects of green tea catechins with or without caffeine on glycemic control in adults: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2013 Apr;97(4):750-62. doi: 10.3945/ajcn.111.032573. Published online February 20, 2013. PMID: 23426037.
https://pubmed.ncbi.nlm.nih.gov/23426037/
5. Yeungnam University Journal of Medicine 2021;38(2):83-94. | Uploaded: October 8, 2020 | DOI: https://doi.org/10.12701/yujm.2020.00563
https://www.e-jyms.org/m/journal/view.php?number=2615
6. Kashif Munir, Assistant Professor of Medicine, University of Maryland, Baltimore | NCT00434499
https://clinicaltrials.gov/ct2/show/NCT00434499
7. Potenza MA, Marasciulo FL, Tarquinio M, Tiravanti E, Colantuono G, Federici A, Kim JA, Quon MJ, Montagnani M. EGCG, a green tea polyphenol, improves endothelial function and insulin sensitivity, reduces blood pressure and protects against I/R myocardial injury in SHR. Am J Physiol Endocrinol Metab. 2007 May;292(5):E1378-87. doi: 10.1152/ajpendo.00698.2006. Epub 16 Jan 2007. PMID: 17227956.
https://pubmed.ncbi.nlm.nih.gov/17227956/
8. Westerterp-Plantenga MS. Green tea catechins, caffeine and body weight regulation. Physiological behavior. 2010 Apr 26;100(1):42-6. doi: 10.1016/j.physbeh.2010.02.005. Published online February 13, 2010. PMID: 20156466.
