For individuals managing diabetes, selecting the right beverages is essential to maintaining stable blood glucose levels. Your healthcare team has probably recommended skipping certain beverages, such as soda, juice, and sugary sports drinks, but there are plenty of sips you can enjoy that won’t spike your blood sugar.
Why Unsweetened Tea Supports Glucose Management
Tea serves as a practical hydration option that may offer benefits. “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.
By replacing sugar-sweetened beverages with unsweetened green, black, or herbal teas, patients can avoid the beverages that contribute to hyperglycemia.
Guidelines for Choosing Teas
When selecting teas, it is important to follow 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.
- Green Tea: A mainstream tea choice.
- Black Tea: A mainstream tea choice.
- Herbal Teas: A mainstream tea choice.
While tea is a healthy choice, it is important to remember these guidelines.
Managing Caffeine Intake
While tea can be beneficial, the caffeine content in black and green teas may affect some individuals differently. “If you have diabetes, it’s important to… monitor when you should cut off caffeine intake to help support your best sleep,” says Julie Stefanski RDN, CDCES.
Frequently Asked Questions
Can I use artificial sweeteners in my tea?
It is best to discuss specific choices with your clinical care team.
Does temperature affect the health benefits of tea?
Whatever tea you choose, just remember these guidelines: “If you have diabetes, it’s important to keep the beverage sugar-free.”
How much tea is safe to drink daily?
“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.