If you have diabetes, your healthcare team has probably recommended skipping certain beverages, such as as soda, juice, and sugary sports drinks, but there are plenty of sips you can enjoy that won’t spike your blood sugar.
“Tea is a great choice for individuals with diabetes,” says Lori Zanini, RD, CDCES, a diabetes educator and dietitian based in Dana Point, California. “It can be a carb-free way to provide hydration and antioxidants,” compounds that help fight free radicals and prevent oxidative stress, which are associated with health conditions like type 2 diabetes and heart disease.
Whatever tea you choose, just remember these guidelines: “If you have diabetes, it’s important to keep the beverage sugar-free; stick to mainstream green, herbal, or black teas; and monitor when you should cut off caffeine intake to help support your best sleep,” says Julie Stefanski RDN, CDCES, a York, Pennsylvania–based spokesperson for the Academy of Nutrition and Dietetics.
1
Green Tea
When the midday slump hits, consider steeping an 8-ounce cup of green tea, which contains 29 milligrams (mg) of caffeine, along with several potential benefits for people with diabetes.
Research suggests that green tea consumption may help improve fasting blood glucose, A1C levels, and insulin resistance in people with type 2 diabetes.
Some of green tea’s benefits may be attributed to a potent compound called epigallocatechin gallate (EGCG) contained in the tea. “EGCG has been found to increase the uptake of glucose into muscle cells,” says Erin Palinski-Wade, RD, a New York City–based dietitian who specializes in diabetes management.
One cup of green tea contains zero carbohydrates, zero grams (g) of sugar and fat, and a mere 2.5 calories, making it an all-around healthy choice for people with diabetes.
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2
Black Tea
Since black tea comes from the same plant as green tea, you can reap similar diabetes-friendly benefits by sipping on it. What’s more, black tea leaves undergo an extensive oxidation process that green tea leaves do not, meaning the brew may provide some additional perks as well.
Research suggests that black tea consumption can lead to lower fasting blood glucose, reduced post-meal blood sugar readings, improved A1C levels, increased insulin sensitivity, and better lipid metabolism, among other potential effects, in people with diabetes.
One cup of black tea contains about 48 mg of caffeine, less than 1 g of carbohydrates, zero g of sugar and fat, and just under 2.5 calories.
3
Chamomile Tea
A sleepless night is the last thing that someone with diabetes needs, as it can cause the body to produce insulin less effectively, potentially raising blood sugar levels. “Diabetes is considered an inflammatory state, and along with proper food intake, good quality sleep is important in reducing inflammation,” says Stefanski.
The good news: Drinking herbal chamomile tea, which is caffeine-free, may support your slumber.
Research associates the consumption of chamomile tea with improved sleep quality, particularly with fewer awakenings after falling asleep and the overall ability to stay asleep.
“Chamomile tea has also been associated with improved insulin sensitivity and glucose management and may help to reduce oxidative stress in the body,” says Palinski-Wade.
One cup of chamomile tea contains nearly zero carbohydrates, zero g of sugar and fat, and 2.4 calories.
4
Ginger Tea
Sipping a spicy cup of ginger tea may also be beneficial if you have diabetes.
In addition to its anti-inflammatory and antioxidant properties, ginger, when taken as a supplement, appears to have a balancing effect on blood sugar, supporting glycemic control in people with type 2 diabetes.
Ginger may affect glycemic control by inhibiting enzymes involved in carbohydrate metabolism and by increasing insulin sensitivity. As a result, there’s more of an uptake of glucose into the peripheral adipose and skeletal muscle tissue.
One cup of ginger tea contains nearly zero carbohydrates, zero g of sugar and fat, and about 2.5 calories.
5
Hibiscus Tea
This tart and tangy tea not only tastes refreshing but can also play a role in helping you manage your diabetes and other issues linked to the disease.
“Drinking hibiscus tea [may help] reduce systolic blood pressure in individuals with diabetes, which is especially good news for this population, as they are at a higher risk of developing cardiovascular disease,” says Palinski-Wade.
Systolic blood pressure, which is listed at the top of the reading, refers to the pressure in your arteries when your heart beats. Diastolic blood pressure is the bottom number, which indicates arterial pressure while the heart muscle rests between beats.
One cup of hibiscus tea contains zero g of carbohydrates, sugar, and fat, as well as zero calories.
6
Rooibos Tea
Though more research is needed, available studies suggest that rooibos, an herbal tea made from the leaves of a shrub grown in South Africa, may be beneficial for people with diabetes as well.
Rooibos tea contains a plant compound called aspalathin, which has glucose-lowering properties. It may also promote healthier blood lipid profiles. Green rooibos varieties contain more of this flavonoid than red rooibos teas.
One cup of rooibos tea contains zero g of carbohydrates, sugar, and fat, as well as zero calories.
7
Peppermint Tea
Adding peppermint tea to your drink rotation may help you feel calmer, which is good news for your A1C levels.
“For individuals with type 2 diabetes who have high stress levels, the calming effects of peppermint tea may be beneficial, because reduced stress can often improve blood glucose levels,” says Palinski-Wade. Left unmanaged, excess stress can not only raise blood sugar levels but also make them harder to control.
What’s more, peppermint leaves possess antioxidant, anti-inflammatory, and metabolic-regulating properties, all of which can support well-being in people with diabetes.
One cup of peppermint tea contains zero g of carbohydrates, sugar, and fat, as well as zero calories.
Resources We Trust
- Cleveland Clinic: How Green Tea Can Benefit Your Health
- Diabetes UK: What to Drink When You Have Diabetes
- Harvard Health Publishing: Does Drinking Tea Really Help Health?
- Mayo Clinic: Diabetes Diet: Create Your Own Healthy Eating Plan
- American Diabetes Association: 5 Tasty Ways to Stay Hydrated
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Lynn Grieger, RDN, CDCES
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