For those of you with diabetes, planning the food you will consume may be a routine activity. However, it is also important to pay attention to what you drink every day, whether from a glass or cup.
Often, drinks are considered trivial and ignored. In fact, the wrong choice of drinks can contribute greatly to fluctuations in blood sugar levels. In addition, lack of fluid intake can also be a serious problem, because dehydration can cause increased blood sugar levels.
The good news is, there are many choices of drinks that are friendly to blood sugar levels. One of the most popular sugar-free drinks is tea, which is ranked second as the most popular drink in the world after water. Tea is not only refreshing, but also has many health benefits, including helping to maintain stable blood sugar levels.
With the various types of tea available, you may be wondering which type of tea is best for helping to manage blood sugar levels. Referring to information from Eating Well, here are some recommendations, reported by Fimela.com from various sources, Monday (3/17/2025).
Green Tea
The humble green tea has been shown to provide a variety of health benefits, including helping to manage blood sugar levels. Studies have shown that green tea can contribute to lower fasting blood glucose levels and improve insulin sensitivity in those with diabetes.
What makes green tea so beneficial? “The gut is home to trillions of microbes that affect blood sugar levels,” explains Kimberley Rose-Francis, RDN, CDCES, LD, a registered dietitian and certified diabetes educator practicing in Florida.
“An imbalance in gut microbiota can lead to decreased glucose tolerance and insulin resistance. Green tea is rich in polyphenols, which are plant-based compounds known to provide a variety of health benefits, including improved gut health.”
Black Tea
Although green tea and black tea look and taste very different, they both come from the same plant, Camellia sinensis. Therefore, it is not surprising that they both have many similar health benefits.
One of these benefits is their ability to support better blood sugar levels. Although research on the effectiveness of black tea in managing blood glucose is limited, a review study found that black tea can contribute to glucose metabolism and increase the body’s sensitivity to insulin. Researchers are still trying to determine the reasons behind these findings.
However, they did observe that the high polyphenol content in black tea can slow down the digestion and absorption of sugar from food.
In this way, black tea may help protect the body from weight gain, which is a major risk factor for type 2 diabetes. So, although green tea and black tea differ in many ways, they still have the same potential to support health, especially in blood sugar management. This shows the importance of paying attention to tea intake in your daily diet for better health benefits.
Ginger Tea
Ginger is widely known for its ability to relieve nausea. In addition, ginger can also contribute to improving blood sugar levels, especially when processed into a fragrant tea, as Rose-Francis said, “Ginger is well known for its ability to relieve nausea, but it can also help improve blood sugar levels when crushed and brewed into a fragrant tea.”
According to research, ginger contains almost 40 antioxidant compounds that can provide benefits in treating various inflammatory conditions. “Research shows that ginger contains almost 40 antioxidant compounds, which can be useful in treating various inflammatory conditions and can have a positive impact on blood sugar levels over time,” she explained.
The anti-inflammatory compounds in ginger are very important, because high blood sugar levels can cause inflammation. Therefore, ginger can be considered a functional food that supports the achievement of better blood sugar balance.
In addition to its anti-inflammatory properties, ginger also plays a role in inhibiting carbohydrate absorption. Furthermore, ginger can help regulate glucose metabolism and protect pancreatic cells that are responsible for insulin production. With these various benefits, ginger is a very valuable natural choice in maintaining health and blood sugar balance.
Cinnamon Tea
Cinnamon is not only known as a popular spice in baking, but it also has another interesting use: brewed into a delicious tea. “Cinnamon has been studied for its benefits in improving insulin function and supporting blood sugar levels,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian and certified diabetes educator who focuses on plant-based nutrition.
Cinnamon tea, like ginger, is packed with antioxidants that are helpful in combating chronic inflammation, which often makes it difficult to regulate blood sugar levels. In fact, several studies have shown that using cinnamon powder can contribute to lowering blood glucose levels in both people with and without diabetes.
Additionally, an older study found that cinnamon tea may also help lower blood glucose levels in people without diabetes.
Turmeric Tea
Turmeric has a multitude of health benefits, from improving brain health to reducing the risk of heart disease. Research shows that it also plays a role in lowering blood glucose levels and aiding in weight management.
What makes turmeric so effective? The active compound in turmeric, curcumin, is known to be a powerful anti-inflammatory and antioxidant. As you may know, inflammation and high blood sugar often go hand in hand. Therefore, it is not surprising that researchers believe that curcumin’s ability to regulate blood sugar is largely due to its anti-inflammatory properties.
To enjoy tea in a healthier way, here are some tips you can apply. First, limit your consumption of added sugar. Swapping sweet tea for unsweetened tea is a wise move to avoid drinks that contain excess sugar, especially since there are so many flavors available.
“Enjoy tea as is or with natural sweeteners such as cinnamon, vanilla, or ginger instead of added sugar,” says Sheth. “You can also consider using a low- or no-calorie sweetener instead of sugar to sweeten your tea.”
Second, pay attention to the caffeine content of the tea you choose. Some types of tea, such as green and black tea, have natural caffeine content. If you have a sensitivity to caffeine, it is better to choose herbal teas such as ginger, cinnamon, or turmeric tea.
Even if caffeine is not a problem for you, it is advisable to consume decaffeinated tea in the afternoon to maintain the quality of your sleep. Third, choose herbal teas wisely.
While many teas are safe for people with diabetes, there are some types of herbal teas that should be avoided, such as aloe vera, chamomile, and fenugreek teas. These herbal teas can interact with diabetes medications. If in doubt, it is best to consult your health care provider for proper advice..