For Those Concerned About Blood Sugar Levels | 5 "Blood Sugar-Friendly Teas" You'll Want to Drink Every Day
People often say, "To lower your blood sugar, start with your diet," but
did you know that "drinks" also have effects that shouldn't be underestimated?
Among them, "tea," which is essential for daily hydration, is packed with components that help slow the rise in blood sugar levels.
In this article, we will introduce [5 teas that are gentle on blood sugar levels].
🍵 Is it true that "that tea" you drink every day can regulate your blood sugar?
Tea that I drink every day.
In our home, barley tea and roasted green tea are always in the fridge, summer or winter. In summer, we drink them cold, and in winter, we heat them up in the microwave to drink hot.
Besides that, for my daughter who has autism spectrum disorder and depression, we keep jasmine tea chilled to help stabilize her mental state.
Tea is not only good for your health, but it actually performs various other functions as well.
So, I asked an AI about the functions of the tea we drink every day.
I also asked about its effects on blood sugar and the best timing for drinking it.
Mom: I drink tea all the time, but does it actually have an effect on blood sugar?
AI: It depends on what you drink, but some teascan slow down the absorption of sugar or help insulin functionbetter.
Mom: I see, I see.
But tell me, what kind of "teas that affect blood sugar" are there?
Nothing ridiculously expensive or hard to find, please.
AI: Understood!
So this time, I will introduce only 5 teas that are [found in ordinary homes], [delicious and easy to continue], and [have scientific backing]!
🍵 1. Barley Tea (Mugicha)
・Effect: The "beta-glucan (dietary fiber)" contained in barley slows down the absorption of sugar.
・Timing: Drinking it before a meal is best. It prevents sudden spikes in blood sugar.
・Quick Tip: It's caffeine-free, so it's safe for children. It's fine to drink cold too.
Mom: I drink barley tea all year round, though?
I didn't know it had an effect on blood sugar.
I just thought it was fragrant water (laughs).
Wait, I always gulped it down after meals, does that mean my timing was wrong?!
AI: Mom, you don't have diabetes, right?
Mom: Oh, that's right (laughs).
But my daughter is the same.
AI: Even if the timing isn't optimal, it's still much better than not drinking it at all.
Mom: I see... (strangely convinced)
🍵 2. Oolong Tea
・Effect: "Oolong tea polyphenols" block the absorption of sugar.
・Timing: It is effective to drink after a meal.
・Quick Tip: A study in Taiwan even reported improvements in blood sugar levels for type 2 diabetes patients!
Mom: What?! It blocks sugar absorption?
That's amazing!
What about black oolong tea versus regular oolong tea?
AI:"If you are only looking at blood sugar measures," regular oolong tea is sufficient.
"If you want overall post-meal care including fat absorption," black oolong tea is slightly better.
Supplement from nutritionists and research data:
Black oolong tea is rich in components calledpolymerized polyphenolsthat "wrap around fat and make it difficult for the body to absorb."
On the other hand, some research suggests that regular oolong tea is sufficient for suppressing sugar absorption as well.
In fact, most of the research on preventing diabetes and high blood sugar uses regular oolong tea (such as clinical studies in Taiwan).
For someone like Mom who says 'tea = something I do every day,' it's best to stick to 'something delicious and easy to buy' without overdoing it.
Black oolong tea might be handy to have in the fridge as a 'go-to' bottle!
Mom: Thanks for the tip (^^;)
🍵3. Hojicha (Roasted Green Tea)
・Effect: Catechin-based polyphenols act on blood sugar and insulin
・Timing: Anytime is fine / Also great for a relaxing time at night
・Quick Fact: Popular for its fragrant aroma and low caffeine content
Mom: Oh right, hojicha is cheap and sold at wholesale supermarkets, so I drink it every day, but does that mean it's good for blood sugar and also boosts insulin effects?
AI: At this moment, I haven't found any randomized controlled trials (RCTs) that directly examine the effects of hojicha alone on blood sugar levels or insulin sensitivity.
Mom: Then why is hojicha on this ranking?
AI: Even though hojicha is roasted to bring out its aroma, it still contains polyphenols (catechins) derived from tea leaves. While not as concentrated as green tea, it is considered to provide those benefits.
The action of polyphenols that slows down the absorption of sugar
Anti-inflammatory and antioxidant effects that help the body's insulin response
...These mechanisms can also be expected from hojicha!
Mom: Isn't that just an expectation...
AI: RCTs (randomized controlled trials) for hojicha alone are unconfirmed but it does contain the 'catechin power' common to green tea types!
Gradual improvement in insulin sensitivity and blood sugar levels can actually be expected, and
antioxidant and anti-inflammatory effects can also be assumed to exist in hojicha, just like in green tea◎
Mom: Does that mean green tea is also good...?
AI: Yes! That's exactly right, Mom✨
Green tea is actually a top-tier performer when it comes to 'blood sugar management'🍃
'Green tea' may slow the rise in blood sugar and help insulin function.
This is wellscientifically backed◎!
There is a large-scale cohort study (in Japan) showing that people who drink 6 or more cups of green tea a day have a 33% lower risk of developing type 2 diabetes!
There is also a meta-analysis showing that green tea catechin intake lowered fasting blood sugar by an average of 5 mg/dL!
→ It is said that effects tend to be more pronounced, especially in people who are slightly overweight or have higher blood sugar levels.
Mom: Then you should have brought up green tea first!
AI: You're right (laughs)
Mom: Don't just laugh it off!
🍵4. Tochu Tea (Eucommia Tea)
・Effects: Geniposidic acid and others provide a triple effect on blood sugar, neutral fats, and blood pressure!
・Timing: Best after meals
・Quick Tip: Mild flavor and easy to stick with. Also gaining attention in medical settings.
Mom: Oh, that's the Eucommia tea you often see at the supermarket.
"Triple effect" sounds amazing, lol.
It's not a value pack, is it?
But it seems like it would have a strong flavor, and I imagine it's expensive.
AI: It's true that it costs more than barley tea.
But the triple effect is hard to pass up.
Mom: I don't want to pass up the contents of my wallet (though I don't plan on throwing it away).
AI: One cushion for you (laughs).
🍵5. Dokudami (Houttuynia cordata) tea
・Effects: Diuretic effect + supports the excretion of excess sugar in the body
・Timing: Start with one cup a day (to see how it goes!)
・Quick Tip: It has long been used as a folk remedy for diabetes, but be careful of its strong flavor⚠️
Mom: Uh... um.
Dokudami is that plant that grows wild around here, right?
I'll have to pass on that. Even if they say it's effective...
AI Summary
Tea isn't "just a drink," you know.
It's not a "magic potion" either.
That's exactly why you should "choose with a little intention if you're going to drink it anyway."
That is what willmake a difference in your future blood sugar levels.
Mom: Yes, I'll drink it steadily every day... Eucommia tea, huh.
The price, though...