The Best Tea for Improving Insulin Resistance

Did you know that there’s a health condition that can increase your risk of diabetes, but often doesn’t have any signs or symptoms? That condition is insulin resistance. While often overlooked, insulin resistance is becoming increasingly common. In fact, 4 out of 10 adults in the U.S. ages 18 to 44 have insulin resistance. Problem is, many people don’t know they have it.

The good news is that insulin resistance can be treated with lifestyle changes. One surprisingly simple change is choosing unsweetened beverages or water more often. Tea is one of our favorite unsweetened drinks. Not only is tea a popular beverage—second only to water—but tea is associated with many positive health benefits, including improvements in insulin resistance. Read on to learn more about insulin resistance and find out what specific tea we recommend.

What Is Insulin Resistance?

As you eat meals and snacks throughout the day, your blood sugar naturally rises and falls. Digestion starts with your first bite as your body starts to break down the carbs in your food into glucose, the body’s primary energy source. When that glucose enters the bloodstream after eating, your body responds by releasing the hormone insulin. Insulin acts like a key in a door, allowing glucose to enter cells for energy. 

When someone has insulin resistance, this process is disrupted, as cells become less sensitive to insulin. In response, the pancreas has to produce more and more insulin to move glucose into cells. “If your body can’t produce enough insulin to keep up, it can lead to high blood sugar levels and eventually may lead to a prediabetes diagnosis,” says Alyssa Pacheco, RD, a registered dietitian specializing in polycystic ovary syndrome, a condition associated with insulin resistance.

The Best Tea for Insulin Resistance

Next time you are craving a cup of tea, reach for green tea. It’s our top pick for the best tea to combat insulin resistance. Green tea is made from Camellia sinensis, the tea plant that black, white and oolong teas are also made from. While those other teas are also associated with positive health benefits, green tea has the most clinical data to support its role in combating insulin resistance. 

Researchers suspect that green tea helps reduce your risk of insulin resistance in several ways, including lowering oxidative stress, improving glucose metabolism and blocking absorption of carbohydrates. Together, this can lead to small improvements in your blood sugar. For example, a recent meta-analysis found that drinking green tea may help lower fasting blood sugar levels, an indicator of insulin resistance. 

So, how might the brew boost blood sugar management? Inflammation and insulin resistance often coexist, so if you can tamp down inflammation you may also see improvements in insulin resistance. “Green tea is high in polyphenols, which are naturally occurring compounds in foods that have antioxidant and anti-inflammatory effects,” says Pacheco. “Green tea is particularly high in a polyphenol and catechin called epigallocatechin gallate. EGCG plays an important role as an antioxidant and may help to lower inflammation, which can contribute to insulin resistance,” she explains. 

These mighty polyphenols in green tea may also have a positive influence on your gut microbiome, says Lisa Andrews, M.Ed., RD, owner of Sound Bites Nutrition. We know that the composition of the types of bacteria in your gut can play a role in your risk for developing insulin resistance, as well as supporting your overall health. 

How to Enjoy Green Tea

For the best-tasting green tea, you’ll want to steep it right so that it retains its mild flavor without becoming bitter. Steep bagged or loose-leaf green tea in hot water (170 to 185°F is ideal) for 3 minutes. Enjoy a warm mug or chill it in the refrigerator and serve over ice. 

To add more flavor to your green tea, pair it with citrus, mint or ginger. For example, this Orange-Ginger Tea is made with green tea steeped with fresh ginger and flavored with a splash of orange juice. Mint is also a refreshing addition to iced green tea. We like to cool off with a glass of this Iced Mint Green Tea. Green tea is also stellar in a Matcha Green Tea Latte or a Green Tea-Fruit Smoothie.

The Bottom Line

If you have insulin resistance or an increased risk for developing diabetes, take heart that it can be managed with diet and lifestyle choices. Optimize your hydration by choosing calorie- and sugar-free beverages, such as unsweetened tea, more often. We love green tea, in particular, since it has the most research to support its unique role in improving insulin resistance.