More than 1 in 10 Americans have diabetes, and even more have prediabetes. For them—and indeed for all of us—insulin resistance awareness is crucial.
“Insulin resistance is a condition in which the body requires more insulin to produce the same effect,” explains Dr. Jennifer Cheng, DOChief of Endocrinology at Jersey Shore University Medical Center in Hackensack Meridian. “Insulin is a hormone in the body whose main job is to reduce the amount of sugar (glucose) in the blood and help it get into the body’s cells where it can be stored for energy. Insulin resistance is exacerbated when there is more fat in the body.”
Insulin resistance puts you at higher risk of type 2 diabetes, obesity, high blood pressure, and polycystic ovary syndrome (PCOS). If you’re already experiencing these issues, it may make them more difficult to manage.
What we eat and drink regularly can influence insulin resistance, but we often hear about what to avoid – cookies, sugary sodas, juice, and white bread. However, some foods and drinks can actually help control blood sugar, including a type of tea. Dr. Cheng shares why one type of tea may be best for blood sugar management, how to stay “well,” and more tips for controlling insulin levels.
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The best types of tea for blood sugar, say endocrinologists
Matcha Hot Green Tea Penpak Ngamsathain/Getty Images (Penpak Ngamsathain/Getty Images)
Dr. Cheng noted that some research supports the use of green tea to control blood sugar and prevent diabetes (although more research is needed). “Green tea can help lower blood sugar in a variety of ways.”
First, Dr. Zheng said that green tea may affect the “sugar transporter” (GLUT) in the intestines. Your body uses the active hormone epigallocatechin-3-O-(3-O-methyl)gallate in green tea. “It helps prevent sugar from being absorbed in the intestines.”
She also reports that green tea can help keep blood sugar levels within a healthy range by helping your muscles use blood sugar more efficiently, noting that research shows that green tea may help reduce insulin resistance using a measure called HOMA-IR (Homeostasis Model Assessment of Insulin Resistance). This calculation uses fasting insulin and blood sugar levels to assess how insulin-resistant your body’s cells are.
The higher the number, the more insulin resistance you may have. Still, that’s just an estimate, and Dr. Cheng says the data on how much green tea helps HOMA-IR numbers is limited, inconclusive, and mixed. This also applies to all of the above. “While these studies are promising, more extensive research is needed to fully understand the long-term effects and establish green tea as a formal recommendation for diabetes management.”
Even though green tea can help lower your blood sugar, it’s not a one-stop solution. “Diet, exercise and lifestyle changes will help prevent sugar highs and lows,” says Dr. Cheng. “It’s not a panacea and it doesn’t make up for failure to do the basics.”
RELATED: Endocrinologist warns against this popular breakfast combo if you want to balance blood sugar
When is the best time for diabetics to drink green tea?
This is a very good question. However, Dr. Zheng reports that there is “no right answer” to the question of the best time to drink green tea for diabetes (or, more broadly, blood sugar management). She says drinking green tea on an empty stomach may help your body better absorb the active ingredients. However, drinking it with or after a meal may help your body absorb nutrients like iron.
Dosage may be more important than timing – you may need a drink a lot of Observe the benefits of green tea (drink four to six cups a day, according to some studies). Every day is key—you may need to get into the habit of drinking lots of green tea for a few weeks (or even longer) to notice and maintain changes.
Green tea preparation is also important to ensure it helps your blood sugar rather than raising it. Dr. Zheng recommends that you:
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Choose unsweetened green tea to avoid extra calories and sugar
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Avoid adding cream and sugar to tea
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Soak for 3 minutes instead of boiling to extract nutrients
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Use loose leaf tea or matcha, which she says “may contain more concentrated antioxidants.”
RELATED: This ‘healthy’ morning drink is actually bad for blood sugar, says registered dietitian
Other tips for blood sugar management
As we wait for more promising news on how green tea can help you control your blood sugar, Dr. Zheng stresses the importance of keeping in mind some practical tips for diabetes management and prevention. These include:
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Record at least 150 minutes of moderate-intensity physical activity per week
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Manage carb intake and increase fiber to stabilize sugar and keep you fuller longer
TBH? The last one is probably the hardest, especially in today’s world, but it’s important to try. “Stress contributes to the release of stress hormones such as cortisol,” shares Dr. Cheng. “Managing stress through deep breathing, active hobbies, exercise and meditation will help reduce stress and help control blood sugar.”
Might we suggest drinking unsweetened green tea with friends who share similar interests?
Next:
RELATED: The one food endocrinologists implore people over 50 to add to their diets
Source:
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National Diabetes Statistics Report. CDC.
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Dr. Jennifer Cheng, DO. Director, Department of Endocrinology, Jersey Shore University Medical Center, Hackensack Meridian
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Tea extract and catechins inhibit and promote the sugar transporter (GLUT). Federal Security Service.
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Potential anti-diabetic properties of green and purple tea [Camellia sinensis (L.) O Kuntze]purple tea ellagitannins and urolithins. Journal of Ethnopharmacology.
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Effects of green tea in patients with type 2 diabetes: a meta-analysis. Medicine (Baltimore).
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Catechin-rich green tea extract reduces intestinal inflammation and fasting plasma glucose in metabolic syndrome and healthy adults: a randomized, controlled, crossover trial. Recent developments in nutrition.
This article was originally published by Parade on January 16, 2026, and first appeared in the Health & Wellness section. Click here to add Parade as a preferred source.
