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People living with diabetes have to pay special attention to your sugar intake. Specifically, health experts recommend being very cautious with the intake of sugary drinks such as soft drinks, juices and sports drinks. Fortunately, all is not lost and there are magnificent natural alternatives that are friendly to the diabetic diet, among the main options is one wide range of herbal teas that taste great and don’t spike blood sugar levels. Best of all, they are associated with other medicinal properties and are immensely versatile.
There are no doubts, tea is an excellent choice for people with diabetes; It is a carbohydrate-free drink that provides hydration and powerful antioxidants. By now we all know that antioxidants are compounds that protect health, in principle because they help fight free radicals, which are chemical substances that can damage cells and genetic material. According to information released by the Mayo Clinic, when there are too many free radicals in the body; oxidative stress occurs. This process contributes closely to the development of diseases such as type 2 diabetes, hypertension, obesity, certain types of cancer, and heart disease.
Specifically, tea has been shown to offer advantages for people living with type 2 diabetes. Such is the case of a meta-analysis of tea and its effects on the risk of developing diabetes, which concluded that Drinking three or more cups of tea a day is associated with a lower risk of diabetes. Based on this, we undertook the task of investigating the best types of teas to prevent and control the disease, they shine for their hypoglycemic, antioxidant and anti-inflammatory properties.
1. Green tea: Benefits weight loss
Green tea is considered the healthiest drink on the planet, so it will always be a wise move to include it in your daily routine. It is a magnificent natural stimulant that helps combat the signs of fatigue associated with diabetes, one cup contains 28 mg of caffeine and powerful antioxidants that are associated with numerous medicinal properties. A recent study review found that green tea and green tea extract can help reduce blood glucose levels, and is also a great natural ally in the prevention of type 2 diabetes and obesity. Among the most relevant data of the review, a study was found in which it was found that people who drank green tea regularly for more than 10 years had less body fat and a smaller waist circumference than those who did not. It is well known that obesity is a strong risk factor for diabetes, in fact, according to a study published in April 2020 in the journal Diabetologia, it increases it up to 6 times. Science has shown that green tea may play a role in preventing diabetes, thanks to its content in a powerful compound called epigallocatechin gallate (EGCG). This substance has the power to increase the absorption of glucose in muscle cells. Best of all, according to the US Department of Agriculture (USDA): A cup of green tea has 0 carbohydrates, 0 grams (g) of sugar, and only 2.4 calories.
2. Black tea: Reduces insulin resistance
The first thing that needs to be mentioned is that black tea comes from the same plant as green tea, so its benefits in controlling diabetes are the same. Despite being the same plant, the difference is that different processing methods are used. According to a study published in the journal Antioxidants, they show that drinking black, green or oolong tea can reduce the risk of developing diabetes or complications of diabetes. Furthermore, the researchers specifically suggest that black tea has the virtue of improving insulin resistance, playing a role similar to insulin and alleviating the inflammatory response. Best of all, it is a drink that provides other benefits in the control of diabetes, it has been found that it can reduce the absorption of carbohydrates and, therefore, improve blood glucose control. Another study on black tea published in the journal Molecules, found it to be a great ally for weight loss, one of the most important aspects in the control of the disease.
3. Chamomile tea: Improves the quality of sleep
Believe it or not, a sleepless night is the last thing a person with diabetes needs. According to the CDC, a single night of bad sleep could make the body produce insulin less effectively, which could significantly raise blood sugar levels. The good news is that drinking chamomile tea is a very effective solution, it is one of the most recommended herbal tea variants to improve sleep quality and reduce typical disorders such as insomnia. The main reason is that it does not contain caffeine, it is also related to magnificent soothing and anxiolytic properties. In addition, because diabetes is considered an inflammatory state, it has been proven that in addition to following a natural and balanced diet, quality sleep is a fundamental aspect to reduce inflammation. Also, science has proven that chamomile tea is associated with better insulin sensitivity, glucose management, and is helpful in reducing oxidative stress in the body. According to the findings of a study published in Trends in General Practice in 2018, participants with type 2 diabetes who consumed chamomile tea three times a day (after every meal) for eight weeks, they showed solid benefits in both insulin resistance and inflammatory markers.
4. Ginger tea: Lowers blood glucose
By now we all know about the immense medicinal potential of ginger, it is one of the most powerful spices in nature. Is associated with great healing properties that are related to gingerol, its active compound that shines for its content of antioxidants and anti-inflammatory compounds. There is a study, which suggests that supplementation with ginger root (in its most powerful form which is tea), lowered fasting blood glucose levels in people with type 2 diabetes, as well as A1C. Another review published in the Journal of Complementary and Integrative Medicine found that people with diabetes (who were not taking insulin) who took ginger supplements for three months improved their glycemic control. Ginger can affect glycemic control in the body by inhibiting enzymes that are involved in the process of carbohydrate metabolism, as well as by increasing insulin sensitivity.
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