When we monitor our blood sugar, we often think of pasta, bread or desserts. Drinks go more unnoticed, while a glass of soda or sweet iced tea can spike sugar levels as quickly as a slice of cake. Conversely, staying dehydrated tends to keep blood sugar levels too high.
Between 0.7 and 1.10 g/L on an empty stomach, blood sugar is normal. Beyond that, repeated peaks promote type 2 diabetes and cardiovascular complications. Good news: several teas and herbal teas, even plain ones, can help stabilize this curve on a daily basis. Some are even the darlings of dieticians.
Why tea can help regulate blood sugar
Teas from Camellia sinensis (green, black) concentrate polyphenols such as EGCG or theaflavins. These molecules slow down the digestion of carbohydrates, improve insulin sensitivity and act on the intestinal microbiota.
“The gut is home to trillions of microbes that influence blood sugar levels.explains Kimberley Rose-Francis, registered dietitian and certified diabetes educator in Florida, in an interview with the media EatingWell.
Reviews of studies including 17 controlled trials suggest that about 3 to 4 cups of green tea per day may slightly lower fasting blood sugar and some long-term markers. European authorities generally consider this quantity (around 900 ml) to be reasonable in healthy adults, provided that very concentrated supplements are avoided.
The 5 teas favored by dieticians for blood sugar levels
Star of studies, green tea limits the absorption of sugars at the intestinal level and helps the muscles use glucose. Its powder version, matcha, is even richer in antioxidants; 1 to 2 cups per day, without exceeding 3, remains a prudent target.
Black tea, from the same plant but more oxidized, contains other polyphenols which also improve glucose metabolism, provided you drink it without sugar.
When it comes to herbal teas, ginger comes out on top.
“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 herbal tea.“, specifies Kimberley Rose-Francis. Rich in antioxidants, it could also protect the cells of the pancreas.
Cinnamon is the other great ally: “Cinnamon has been studied for its potential effects on improving insulin function and supporting blood sugar levels“, says Vandana Sheth.
Turmeric, finally, via its anti-inflammatory curcumin, is associated with better sugar and weight management, especially in “golden milk” with very little sugar.
How to drink them without ruining the effect on blood sugar
A typical day might look like this: green tea for breakfast, black or green tea after lunch, cinnamon or ginger tea for a snack, turmeric in the evening. All without added sugar.
“Enjoy the tea as is or with naturally sweet flavors like cinnamon, vanilla or ginger rather than with added sugar.”advises Vandana Sheth. “You may also consider using a low- or no-calorie sweetener instead of sugar to sweeten your tea.
Be careful with the caffeine in green and black tea, especially after 4 p.m., and the possible interactions of certain plants (aloe vera, chamomile, fenugreek) with diabetes treatments. These drinks never replace medication or medical monitoring, but they can become simple allies to smooth out sugar variations throughout the day.