The 5 Best Teas to Drink for Better Blood Sugar, According to Dietitians

Are you craving a soothing sip, a quick pick-me-up or a cozy moment of relaxation? Tea offers all that and more. It’s been a beloved beverage for centuries, known for its diverse flavors and natural health benefits. From green tea to herbal blends, there’s a tea option for every taste and occasion. Many teas are packed with powerful compounds that can boost health and well-being.

For those managing diabetes, certain teas can do more than satisfy your taste buds—they may also help support blood sugar balance and metabolic health. In this article, we explore expert-recommended teas that may offer specific benefits for diabetes management, helping you brew up a cup of wellness with every pour.

The 5 Teas You Should Be Buying If You Have Diabetes

1. Green Tea

Green tea is packed with antioxidants, particularly catechins, which may enhance insulin sensitivity and help regulate blood sugar levels. “The high antioxidant content of green tea may offer cardiovascular benefits to those with diabetes,” explains Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of 2-Day Diabetes Diet. The compound epigallocatechin-3-gallate (EGCG) in green tea may also support improved body composition and metabolism, potentially lowering the risk of type 2 diabetes.

You can enjoy green tea hot or cold, like our Warm Honey Green Tea or Iced Mint Green Tea. 

2. Black Tea

Black tea delivers a rich, bold flavor and contains polyphenols that research shows can help reduce blood sugar spikes after meals. “Black tea can improve insulin sensitivity, which helps regulate blood glucose levels over time,” says Trista Best, M.P.H., RD, a registered dietitian with Balance One Supplements.

According to Palinski-Wade, drinking black tea with meals or at the end of a meal may also improve post-meal glucose levels, which can be particularly beneficial for those with insulin resistance.

Try our No-Sugar-Added Raspberry Iced Tea, which is made with black tea, for a delicious beverage.

3. Chamomile Tea

Chamomile tea is well-known for its calming properties. However, studies suggest chamomile can also provide anti-inflammatory benefits that help lower blood sugar and potentially reduce the risk of diabetes complications, such as nerve and kidney damage. 

“Chamomile tea may help to improve antioxidant levels in people with type 2 diabetes and has been linked to lower insulin levels and HbA1c, an important marker of long-term blood sugar managment,” says Palinski-Wade. And, it’s caffeine-free, making it the perfect pre-bedtime choice. 

Whether you want a health boost or a better night’s sleep, check out our Lavender-Chamomile Herbal Tea or Herbal Chamomile Health Tonic.

4. Hibiscus Tea

Hibiscus’s vibrant color and tart flavor pack compounds that offer added benefits for blood pressure and cardiovascular health. “Hibiscus tea is rich in antioxidants and may help lower blood pressure and cholesterol, which are common concerns for people with diabetes,” explains Best. This can help reduce your cardiovascular risks, which is important since diabetes increases your odds of heart disease.

The best part? Hibiscus tea is naturally caffeine-free, so you can enjoy it anytime. For inspiration, try our Strawberry-Hibiscus Agua Fresca or Hibiscus-Pomegranate Iced Tea.

5. Ginger Tea

Ginger tea is another caffeine-free option that offers a warming, gut-healthy option with anti-inflammatory and antioxidant benefits that may improve blood sugar management. Research suggests that ginger may help improve insulin sensitivity, a crucial factor in diabetes management. “Some research indicates ginger may improve blood lipid levels, which can reduce the risk of cardiovascular disease,” Palinski-Wade adds. 

If you want to incorporate more ginger into your life, check out our Soothing Ginger-Lemon Tea or Orange-Ginger Tea.

Tips for Enjoying Tea as Part of a Healthy Diet

To fully enjoy the benefits of tea without impacting blood sugar, here are some expert-recommended tips:

• Limit Sweeteners: Avoid adding sugar to teas, which can spike blood sugar levels. To boost tea’s flavor, “opt for natural alternatives like a slice of lemon or cinnamon,” suggests Best.
  
  
• Avoid Cream and Whole Milk: Adding large amounts of saturated fats from cream or whole milk can impact blood lipids. “Consider a small amount of low-fat or unsweetened plant-based milk to keep the fat and calorie content in check,” Palinski-Wade recommends.
  
  
• Choose Herbal or Caffeine-Free Options: Herbal teas, such as chamomile, hibiscus and lemon balm, provide health benefits without caffeine, making them suitable for evening relaxation without disrupting sleep.
  
  
• Experiment with Whole-Leaf or Loose-Leaf Teas: “Loose-leaf teas often contain more antioxidants and nutrients than bagged varieties, which can enhance the health benefits you get from each cup,” says Best. (That said, if you enjoy bagged teas, don’t hesitate to brew up a cup; you still get plenty of health benefits.)
  
  
• Stay Hydrated Between Meals: Drinking tea between meals offers a low-calorie way to stay hydrated and satisfied. “Consuming tea with meals can also help with digestion and keep you feeling full longer,” says Best.

The Bottom Line

Each tea on this list offers unique health benefits to support a balanced approach to managing diabetes. Incorporating tea can be a simple way to support blood sugar management, cardiovascular health and stress management. As always, speak with your health care provider or a registered dietitian to discuss any dietary changes you’re considering before making them.