Tea is one of the most popular beverages in the world, and for good reason. It’s easy to prepare, comes in countless varieties, and often carries unique health benefits. For people with diabetes, certain teas can help with blood sugar regulation, reduce inflammation, and even improve overall well-being. Whether you prefer your tea hot or iced, herbal or caffeinated, there are plenty of options that may offer added benefits for managing diabetes. Here’s what you need to know.
Key Takeaways
- Tea is naturally low in calories and carbohydrates, making it a blood sugar–friendly beverage choice.
- Regular tea consumption has been linked to better insulin sensitivity in some research studies.
- Choosing unsweetened teas is essential, as added sugars can cause blood sugar spikes and counteract the benefits.
- Work with a registered dietitian to manage your diabetes and introduce tea into your diet.
4 Health Benefits of Drinking Tea
Drinking tea has been known to bring health benefits, thanks to being a good source of antioxidants and polyphenols. Here are some of the various health benefits that come with tea consumption.
1. Tea Contains Antioxidants
Some teas can contain antioxidants like theaflavins and thearubigins. What is an antioxidant? It’s a component of some foods like berries and teas that work to protect cells from damage. They can be beneficial for aging and healthy living, so they’re a great health booster. Some studies have shown that these antioxidants can help reduce cholesterol when consumed regularly. Similarly, these same antioxidants can also help lower the risk of hyperglycemia (high blood sugar).
2. Lower Risk of Cancer
Black tea and green tea both contain polyphenols, which are micronutrients that studies have found to regulate cancer cell growth. This leads to a lowered risk of developing cancer and increased rates of survival in people who already have cancer.
3. Increased Focus
Because many varieties of tea have caffeine, they act like a cup of coffee would. Caffeine can increase cognitive function and alertness, which can help with focusing on tasks.
4. Lower Risk of Developing Depression
Some teas, such as chamomile tea, can assist with relaxation. Studies on chamomile tea have shown that drinking it can help people fall asleep faster and get better sleep. This has helped alleviate depression symptoms in some studies, making tea a valuable addition to your diet.
9 Best Teas to Drink for People With Diabetes
There are a lot of different teas out there. When you go to your local grocery store, you’ll see hundreds of varieties, and many of them tout different health benefits and promises. But which ones are the most supportive for people with diabetes to drink? Here are nine of the best teas to look for when grocery shopping.
1. Chamomile Tea
Chamomile tea is known for its calming properties and is a favorite among people who want to get a good night’s rest. In addition, chamomile tea has anti-inflammatory properties that make it helpful for people with diabetes mellitus. Drinking chamomile tea has also been associated with improving insulin sensitivity and blood glucose management. In a 2018 study, participants with type 2 diabetes drank chamomile tea after every meal for eight weeks, and the researchers found that the tea helped improve insulin resistance and inflammatory markers.
2. Ginger Tea
Ginger root is a common dietary supplement for people to take, and drinking ginger tea can be another way to gain the same (but lesser) effects. Ginger root is known to lower fasting blood glucose levels in people with type 2 diabetes and A1C. This is currently theorized to be because ginger inhibits enzymes that are involved in the process of metabolizing carbohydrates while also increasing insulin sensitivity.
Ginger is also known to help people with glycemic control among people with diabetes who are not on insulin when consumed regularly over a prolonged time period.
3. Hibiscus Tea
For people with elevated blood pressure, drinking hibiscus tea may be an easy solution. Drinking 16 ounces of hibiscus tea per day has been found to reduce systolic blood pressure in people with diabetes over one month. Because people with diabetes are at a higher risk of developing cardiovascular disease, drinking hibiscus tea daily can be a good way to help reduce those chances.
4. Rooibos Tea
While rooibos tea has not yet been thoroughly studied like other teas have, there is currently evidence that suggests this diabetic tea is helpful for weight loss, which can help delay prediabetes and even prevent the development of type 2 diabetes.
Rooibos tea contains aspalathin, a compound that can lower glucose. One 2019 study even found that aspalathin may help reverse complications associated with metabolic diseases. Another study found that it can help improve glucose intolerance, which can help people with type 2 diabetes with blood sugar management.
5. Peppermint Tea
Like chamomile, peppermint tea is another popular choice among people looking for calming qualities in an evening drink. For people with type 2 diabetes, the calming effect of peppermint can be beneficial, as reduced stress can lead to stability and normal blood sugar levels.
One 2009 study found that the calming effects can even be gained just by smelling peppermint tea, and another study found that it can help reduce pain and anxiety from intravenous catheterization. So, if you think stress is leading to difficulty managing your blood sugar levels, give peppermint tea a try.
6. Green Tea
Drinking green tea can bring a lot of health benefits. From being an anti-inflammatory to bringing improved cardiovascular health, there are a lot of great reasons to drink green tea. For people with diabetes, green tea consumption can lead to lower blood sugar levels because it contains epigallocatechin gallate (EGCG). Ongoing studies also suggest that green tea extract can help prevent the development of type 2 diabetes.
7. Black Tea
Black tea contains compounds such as theaflavins and thearubigins, which are anti-inflammatory, antioxidant, and can lower blood sugar levels. One 2017 study found that people who drank black tea alongside sugary drinks had lower blood sugar levels than a control group that only had sugary drinks.
8. Turmeric Tea
Like ginger, turmeric is another option that can be purchased as tea as well as a dietary supplement. Turmeric is known to have curcumin, which is known to lower blood sugar levels as well as act as an antioxidant and an anti-inflammatory. If having it as a tea or spice, make sure to add a pinch of black pepper to activate the curcumin properties. Most turmeric teas already have black pepper added – check the ingredients!
9. Cinnamon Tea
Like ginger root and turmeric, cinnamon is another tea that you can also purchase as a dietary supplement. Cinnamon tea is reported to help reduce blood sugar levels, and a 2015 study showed that drinking just 3.5 ounces of cinnamon tea before drinking a sugar solution led to overall lower blood sugar levels and improved insulin levels than a control group who only drank the sugar solution.
Cinnamon is hypothesized to increase the amount of time required for sugar to reach the blood, improving cellular glucose uptake and promoting insulin sensitivity. However, more studies are needed to officially confirm this.
Risks of Tea Consumption
On their own, most teas are perfectly safe for people with diabetes to drink freely. However, there are some risks associated with certain teas or drinking too much tea.
Some Teas Have Added Sugars
There are a lot of different teas out there, and some of them have added flavors and sugars that many people with diabetes want to avoid. When choosing a tea, make sure to read the ingredients carefully to ensure it doesn’t have any added sugars that could deregulate your blood glucose levels.
Too Much Caffeine Can Lead to Insomnia
If you drink too much caffeinated tea, it can affect your ability to sleep at night. When drinking tea, it may be wise to drink caffeinated tea in the morning and early afternoon, but switch to a decaf tea in the evening, like chamomile, which can help you fall asleep faster.
Enjoy Drinking Tea With Diabetes
Tea can be a simple and enjoyable addition to your daily routine, especially when you’re living with diabetes. With options like chamomile, green tea, ginger, and more, you can choose varieties that support blood sugar control, reduce inflammation, and promote overall health. Just remember to watch out for added sugars and caffeine if those are concerns for you. If enjoying your tea with some sugar, add milk or milk alternative to have a balanced drink. Soy and cow milk will have more protein compared to other milk alternatives. Alternatively, pair it with a protein- or healthy-fat-rich snack like nuts! Others have also enjoyed adding a splash of a protein beverage to make a nice tea latte.
Everyone’s body responds differently, so it’s always a good idea to get personalized guidance. If you’re looking for more support with managing your diet and blood sugar, consider speaking with a registered dietitian at no cost to you. A dietitian can help you create a plan that fits your lifestyle and health goals.
Take the next step in your health journey and connect with a registered dietitian today.
Tea FAQ
Are There Any Teas People With Diabetes Should Avoid?
Most herbal teas are incredibly good for people with or without diabetes. However, people with diabetes should limit their intake of sweet teas. The added sugar can lead to blood sugar levels spiking if not consumed with foods that can help offset the amount of sugar in the tea.
Can Any Tea Help Prevent Type 2 Diabetes?
Evidence suggests that drinking at least three to four cups of tea daily, especially green or black tea, may help lower the risk of developing diabetes by around 16 to 20%. However, tea shouldn’t replace healthy eating, exercise, or medication but can be a helpful complement.
Could Some Herbal Teas Interfere With My Medications?
Yes, certain herbal teas may interact with medications. For example, blood‑thinning drugs like warfarin may be affected by chamomile, aloe vera or fenugreek can dangerously drop blood sugar when combined with diabetes meds, and ginseng or ginkgo may also disrupt treatment effectiveness. Always check with your healthcare provider or pharmacist before adding a new tea. Meet with an RD to create your own tea regimen – whether that is to support blood glucose management or your sleep!
