You probably have plenty of bags in your pantry ready to be brewed.
Reviewed by Dietitian Maria Laura Haddad-Garcia
Key Points
- Green tea’s EGCG may improve insulin sensitivity and support metabolic health.
- It may help lower cholesterol and reduce visceral fat related to metabolic syndrome.
- Aim to drink 2-3 cups of unsweetened green tea daily for metabolic health benefits.
It is estimated that almost 26% of men and 31% of women globally have metabolic syndrome, a cluster of conditions including high blood pressure, blood sugar, cholesterol and excess abdominal fat. Tackling metabolic syndrome may require making lifestyle adjustments and limiting certain foods, but there’s one drink you can add to your diet that may help: green tea.
“Green tea is a simple yet powerful addition to a healthy lifestyle and can play a positive role in improving metabolic health, especially for those managing metabolic syndrome,” says Violeta Morris, M.S., RDN.
Having metabolic syndrome puts you at a greater risk of developing heart disease, stroke and diabetes. Below, find out why green tea is the best tea to sip if you have metabolic syndrome.
It May Improve Insulin Sensitivity
Beyond adding variety to your daily fluids, green tea contains powerful antioxidants called catechins that help combat metabolic syndrome. In fact, catechins make up about 30% of green tea’s composition, and research has shown that these catechins can help to improve multiple metabolic markers. Green tea is known for containing a specific catechin called epigallocatechin gallate (EGCG). This potent antioxidant has been shown to help manage diabetes by multiple mechanisms. Research shows that catechins may help improve insulin resistance, reduce oxidative stress, enhance mitochondrial function, promote anti-inflammatory effects, lower blood sugar levels and regulate gut function.
“Part of how EGCG can accomplish this is by enhancing glucose uptake, making it easier for your body to regulate blood sugars,” says Stacey Woodson, M.S., RDN, LDN.
Insulin resistance is a main driver of metabolic syndrome, but drinking green tea may help combat this issue. By improving insulin sensitivity, green tea can lower your risk of developing metabolic syndrome or help you better manage the condition.
It May Help Lower Cholesterol
Green tea has also been shown to improve lipid profiles, which are often dysregulated in individuals with metabolic syndrome, Morris says. High cholesterol is a hallmark feature of metabolic syndrome.
A randomized double-blinded placebo-controlled trial showed that regularly drinking green tea helps lower total cholesterol, including LDL cholesterol (also known as the “bad” cholesterol). Healthier cholesterol levels can help support better heart health and reduce your risk of developing heart disease.
It May Aid in Weight Loss
Green tea may help you lose weight, particularly in the abdominal area, which is critical for managing metabolic syndrome, Morris says. An epidemiological study using data from the Korean Genome and Epidemiology Study cohort, which included 10,030 Koreans who regularly consume green tea, found that green tea intake is linked to a lower risk of abdominal obesity (visceral fat), particularly in women. Excess visceral fat is especially harmful because it coats organs and contributes to metabolic syndrome.
Just remember to limit adding sweeteners to your glass of green tea, including regular sugar, syrups, honey, maple syrup and other sugary add-ins. “Too much sugar can raise blood sugar levels and contribute to unwanted weight gain,” Woodson says.
How to Enjoy Green Tea If You Have Metabolic Syndrome
If you’re living with this common condition, adding a few cups of green tea daily could be one of the easiest ways to help improve your overall health. Here’s how our dietitians recommend enjoying green tea to maximize its health benefits:
- Drink at least two cups per day: Both Woodson and Morris recommend drinking two to three cups of unsweetened green tea daily for maximum health benefits. Consistency is key when it comes to the health benefits of green tea, they say.
- Limit the sweeteners: Avoid excess sugar, as it can spike blood glucose levels and contribute to insulin resistance, a key factor in metabolic syndrome. Morris says drinking green tea without added sugar helps maintain better blood sugar control. But if you prefer your tea sweet, Woodson recommends adding green tea ice cubes to your smoothies or creating a fizzy green tea spritzer with sparkling water to get your daily dose of green tea.
- Drink it before or after meals: Doing so can help improve digestion and may support blood sugar regulation. Studies suggest that dietary polyphenols (compounds found in green tea) can help with insulin sensitivity, which can benefit people with metabolic syndrome. “Having it after meals can also provide a sense of fullness, potentially helping with weight management,” Morris says.
- Try matcha: Matcha is a powdered form of green tea made by grinding whole tea leaves into a fine powder. “Since you consume the entire leaf, matcha is more concentrated in antioxidants, vitamins and minerals than traditional steeped green tea,” Morris says. The same goes as for regular green tea, though: limit adding tons of sweetener to your matcha. Instead, add your favorite milk, which adds some natural sweetness without the added sugar.
Our Expert Take
Research has proven that green tea may help improve many markers of metabolic syndrome, including supporting better cholesterol, reduced visceral fat and stable blood sugar. That’s why our dietitians recommend drinking two to three cups of unsweetened green tea daily. “But it’s important to remember that no single food or beverage is a cure-all,” Morris says. “The benefits of green tea work best as part of a holistic approach to health, which includes a balanced diet, regular physical activity, stress management and adequate sleep.” Just remember that green tea contains caffeine, with one 8-ounce cup providing 30 mg (compared to around 100 mg of caffeine in the same amount of coffee).
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