The 5 Teas You Should Consider If You Have Diabetes

1. Green Tea

Green tea is loaded with antioxidants, especially catechins, which can boost insulin function and stabilize blood sugar levels. "The abundant antioxidants in green tea may offer heart-health benefits for those managing diabetes," says Erin Palinski-Wade, RD, CDCES, a dietitian and author of 2-Day Diabetes Diet. The compound epigallocatechin-3-gallate (EGCG) in green tea may also improve body composition and metabolism, lowering the likelihood of type 2 diabetes.
James A, Wang K, Wang Y. Therapeutic Activity of Green Tea Epigallocatechin-3-Gallate on Metabolic Diseases and Non-Alcoholic Fatty Liver Diseases: The Current Updates. Nutrients. 2023;15(13):3022. doi:10.3390/nu15133022

You can enjoy green tea either hot or iced, such as our Warm Honey Green Tea or Iced Mint Green Tea.

2. Black Tea

Black tea has a bold flavor and contains polyphenols, which studies show can reduce blood sugar spikes after meals. "Black tea can enhance insulin sensitivity, helping to manage glucose levels over time," shares Trista Best, M.P.H., RD, a dietitian with Balance One Supplements.

Palinski-Wade adds that having black tea with meals or after eating may help regulate post-meal blood sugar levels, which is especially helpful for people with insulin resistance.

Try our No-Sugar-Added Raspberry Iced Tea, made with black tea, for a tasty option.

3. Chamomile Tea

Chamomile tea is known for its calming effects but also offers anti-inflammatory properties that can lower blood sugar and reduce the risk of complications like nerve and kidney damage.

"Chamomile tea can increase antioxidants in people with type 2 diabetes and is associated with reduced insulin levels and improved HbA1c, an essential marker of long-term blood sugar management," says Palinski-Wade. It’s also caffeine-free, making it a great pre-bedtime choice.

Try our Lavender-Chamomile Herbal Tea or Herbal Chamomile Health Tonic for relaxation and health benefits.

4. Hibiscus Tea

Hibiscus tea, with its vibrant color and tangy taste, contains compounds that support blood pressure and heart health. "Hibiscus tea is full of antioxidants and may help lower blood pressure and cholesterol, both common concerns for people with diabetes," explains Best. This reduces cardiovascular risks, which are higher in individuals with diabetes.

Since it’s naturally caffeine-free, hibiscus tea is a great choice any time of day. Try our Strawberry-Hibiscus Agua Fresca or Hibiscus-Pomegranate Iced Tea for inspiration.

5. Ginger Tea

Ginger tea offers a warming, digestion-friendly option packed with anti-inflammatory and antioxidant benefits that may aid in blood sugar control. Research suggests ginger may enhance insulin sensitivity, crucial for diabetes management. "Some studies show that ginger may improve cholesterol levels, lowering the risk of heart disease," adds Palinski-Wade.

For more ways to enjoy ginger, try our Soothing Ginger-Lemon Tea or Orange-Ginger Tea.

Tips for Adding Tea to Your Healthy Routine

To get the most out of tea while keeping your blood sugar in check, try these expert-recommended tips:

Skip Sweeteners: Avoid adding sugar to your tea, which can spike blood sugar. Instead, enhance the flavor with natural options like a lemon slice or a sprinkle of cinnamon, suggests Best.
Use Low-Fat or Plant-Based Milk: Cream or whole milk adds saturated fat, which may affect cholesterol levels. Opt for low-fat or unsweetened plant-based milk to keep calories and fat in balance, recommends Palinski-Wade.
Go Herbal or Decaf: Herbal teas like chamomile, hibiscus, and lemon balm offer health benefits without caffeine, making them perfect for unwinding in the evening.
Try Loose-Leaf Teas: Loose-leaf teas often contain more antioxidants and nutrients than bagged ones. However, bagged teas are still beneficial, so feel free to enjoy either!
Stay Hydrated Between Meals: Drinking tea between meals is a low-calorie way to stay hydrated. "It can also support digestion and help you feel full longer," says Best.

The Bottom Line

Each of these teas offers unique health benefits that support blood sugar control, heart health, and stress reduction. Adding tea to your routine can be a simple and enjoyable way to manage diabetes. Always consult your healthcare provider or a dietitian before making any significant dietary changes.