While many people with diabetes require oral medications and/or insulin injections, there is evidence that drinking green tea may be beneficial as part of your diabetes management strategy.
According to the American Diabetes Association, diabetes affects slightly more than 11 percent of the population in the US.
Several studies have identified green tea as a potentially effective supplement to a health-promoting diet that may aid in insulin sensitivity improvements.
It’s unclear how green tea might help with insulin sensitivity. Older studies suggest that catechins in the tea, which are also responsible for its anticancer (1) and heart health (2) benefits, could be to blame.
How diabetes acts
When you eat carbohydrates, they are digested and converted into sugar, or glucose. The pancreas responds to this process by releasing insulin, which helps cells absorb glucose and use it as fuel. Diabetes impairs this process.
Insulin resistance is the condition in which cells in people with type 2 diabetes do not respond to insulin.
This, combined with the fact that the pancreas frequently fails to release enough insulin, makes it difficult to control their blood sugar.
Type 1 diabetes is an autoimmune disorder. In this condition, the immune system attacks and destroys the pancreatic cells that produce insulin. Also, these pancreatic cells do not produce insulin.
The Centers for Disease Control and Prevention (CDC) state that the majority of research conducted on the impact of green tea on individuals with diabetes has primarily concentrated on type 2 diabetes. This form of diabetes is more prevalent and represents 90–95% of diabetes cases (3) in the United States.
Green tea for diabetes prevention
Research suggests that incorporating green tea into a Mediterranean-style diet could potentially aid in the prevention of type 2 diabetes. Substituting sugary drinks with green tea may also lower the likelihood of developing type 2 diabetes.
A recent review of literature proposes that green tea could be beneficial in weight management within a balanced diet, although further controlled studies involving humans are necessary.
Green tea and diabetes management
According to a comprehensive research review (4) from 2017, studies have demonstrated the potential benefits of green tea for individuals with diabetes, although the results were not consistent.
The variability in outcomes may have been attributed to genetic factors, the inclusion of both male and female subjects, the variety of tea leaves utilized, and the absorption rate of the beneficial components found in green tea leaves. The assessment encompassed a comprehensive examination of international studies involving both human and animal subjects.
A study conducted over a span of five years, published in 2023 (5), examined the effects of tea consumption on over 2,200 Chinese adults. The findings revealed that tea intake led to a decrease in insulin secretion and an exacerbation of insulin resistance.
More well-controlled human studies are required to reach a firm conclusion about the benefits of green tea for diabetes.
While not all studies have found positive results for diabetes, green tea has been shown to be beneficial in other ways. Green tea, for example, is still preferable to sugar-sweetened beverages when served unsweetened.
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Maximizing the benefits of green tea
To maximize the potential benefits of green tea for individuals with diabetes, it is essential to avoid adding ingredients that can lead to fluctuations in blood glucose levels. It is best to consume the mild-tasting tea in its pure form, without the inclusion of milk or sweeteners.
Teabags are acceptable, but for a superior taste experience, loose leaf tea is recommended. For a fresher, more vibrant green tea flavor, consider purchasing traditional matcha green tea from online retailers or specialty stores.
Matcha, a type of green tea powder, has long been utilized in Japanese tea ceremonies. The customary way to prepare it involves using a small bowl and a bamboo whisk, although a spoon or wire whisk can be used as alternatives. The higher concentration of tea in matcha powder means that it may offer additional advantages when compared to bagged green tea.
The bottom line
Although green tea may have potential benefits for diabetes management, research findings remain inconclusive due to factors such as genetic variation and absorption rates. Recent studies suggest that tea consumption could impact insulin secretion and resistance. To maximize potential benefits, opt for pure green tea without additives, favoring loose leaf or matcha varieties.
However, more controlled human trials are necessary to confirm its efficacy. As such, individuals with diabetes should incorporate green tea as part of a balanced diet and lifestyle, consulting healthcare providers for personalized advice.
Frequently Asked Questions
Q1: How does green tea affect blood sugar levels in diabetes?
A1: Green tea’s impact on blood sugar levels varies and may depend on factors like genetics and tea variety.
Q2: Is there a recommended dosage of green tea for diabetes management?
A2: The optimal dosage has not been established; however, moderation is essential, and consulting a healthcare professional is recommended.
Q3: What is the difference between loose leaf and matcha green tea?
A3: Loose leaf green tea consists of whole leaves, while matcha is a finely ground powder, offering different taste experiences.
Q4: Can green tea interact with diabetes medications?
A4: Green tea may interact with certain medications, so it’s crucial to inform healthcare providers about its consumption.
Q5: Is green tea suitable for everyone with diabetes?
A5: While green tea may offer benefits, individual responses vary, and it’s best to consult a healthcare provider to determine suitability.
+5 Sources
- Lin JK, et al. (1999). Cancer chemoprevention by tea polyphenols through mitotic signal transduction blockade.
https://pubmed.ncbi.nlm.nih.gov/10509743/ - Nagao T. et al. (2005). Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men.
https://www.sciencedirect.com/science/article/pii/S0002916523275036 - Diabetes fast facts. (2023).
https://www.cdc.gov/diabetes/basics/quick-facts.html - Fu Q-Y, et al. (2017). Antidiabetic effects of tea.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6154530/ - Hodges, J. et al. (2022). Catechin-rich green tea extract reduced intestinal inflammation and fasting glucose in metabolic syndrome and healthy adults: a randomized, controlled, crossover trial.
https://www.sciencedirect.com/science/article/pii/S2475299123208197
