Help reverse insulin resistance by sipping on a cup of this popular tea.
Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS
Key Points
- Insulin resistance can cause high blood sugar and may lead to type 2 diabetes.
- Green tea may help reduce inflammation, which can improve glucose metabolism.
- Choose unsweetened green tea and add ginger, mint or citrus for additional flavor.
Did you know that there’s a health condition that can increase your risk of diabetes, but often doesn’t have any signs or symptoms? That condition is insulin resistance. While often overlooked, insulin resistance is becoming increasingly common. In fact, 4 out of 10 adults in the U.S. ages 18 to 44 have insulin resistance—and yet, many people don’t know they have it.
The good news is that insulin resistance can be treated with lifestyle changes. One surprisingly simple change is choosing unsweetened beverages or water more often. Tea is one of our favorite unsweetened drinks. Not only is tea a popular beverage—second only to water—but tea is associated with many positive health benefits, including improvements in insulin resistance.
Our top pick for the best tea to combat insulin resistance is green tea. It’s made from Camellia sinensisthe tea plant that black, white and oolong teas are also made from. While those other teas are also associated with positive health benefits, green tea has the most clinical data to support its role in combating insulin resistance.
Researchers suspect that green tea helps reduce the risk of insulin resistance in several ways, including lowering oxidative stress, improving glucose metabolism and blocking absorption of carbohydrates. Together, this can lead to small improvements in your blood sugar.
One way the brew may benefit blood sugar management is by lowering inflammation. Inflammation and insulin resistance often coexist, so if you can tamp down inflammation you may also see improvements in insulin resistance. “Green tea is high in polyphenols, which are naturally occurring compounds in foods that have antioxidant and anti-inflammatory effects,” says Alyssa Pacheco, RDa registered dietitian specializing in polycystic ovary syndrome, a condition associated with insulin resistance. “Green tea is particularly high in a polyphenol and catechin called epigallocatechin gallate. EGCG plays an important role as an antioxidant and may help to lower inflammation, which can contribute to insulin resistance.”
The mighty polyphenols in green tea may also have a positive influence on your gut microbiome, adds Lisa Andrews, M.Ed., RD. We know that the composition of the types of bacteria in your gut can play a role in your risk for developing insulin resistance, as well as supporting your overall health.
Insulin Resistance Explained
As you eat meals and snacks throughout the day, your blood sugar naturally rises and falls. Digestion starts with your first bite as your body starts to break down the carbs in your food into glucose, the body’s primary energy source. When that glucose enters the bloodstream after eating, your body responds by releasing the hormone insulin. Insulin acts like a key in a door, allowing glucose to enter cells for energy.
When someone has insulin resistance, this process is disrupted, as cells become less sensitive to insulin. In response, the pancreas has to produce more and more insulin to move glucose into cells. “If your body can’t produce enough insulin to keep up, it can lead to high blood sugar levels and eventually may lead to a prediabetes diagnosis,” says Pacheco.
How to Brew Green Tea
For the best-tasting green tea, you’ll want to steep it right so that it retains its mild flavor without becoming bitter. Steep bagged or loose-leaf green tea in hot water (170 to 185°F is ideal) for 3 minutes. Enjoy a warm mug or chill it in the refrigerator and serve over ice.
Our Expert Take
If you have insulin resistance or an increased risk for developing diabetes, take heart that it can be managed with diet and lifestyle choices. Optimize your hydration by choosing beverages free of calories and sugar, such as unsweetened tea, more often. We love green tea, in particular, since it has the most research to support its unique role in improving insulin resistance.
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