More than 1 in 10 Americans live with diabetes, and even more have prediabetes. For them—and for all of us, really—insulin resistance awareness is essential.
“Insulin resistance is a condition where the body needs more insulin to produce the same effect,” he explains Dr. Jennifer Cheng, DOchief of endocrinology at Hackensack Meridian Jersey Shore University Medical Center. “Insulin is a hormone in the body whose main job is to reduce sugars—glucose—in the blood and help the sugars get into your body’s cells where it can be stored for energy. When there’s more fat in the body, there’s more insulin resistance.”
Insulin resistance puts you at a higher risk of developing type 2 diabetes, obesity, high blood pressure, and polycystic ovary syndrome (PCOS). If you’re already dealing with these issues, it can make them more difficult to manage.
What we eat and drink regularly can affect insulin resistance, but we often hear about what to avoid – cakes, juices and sugary juices and white bread. However, some foods and drinks can actually help manage blood sugar, including tea. Dr. Cheng shared why one type of tea may be best for managing blood sugar, how to keep it “healthy,” and more tips for keeping insulin levels under control.
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The best type of tea for blood sugar, says an endocrinologist
matcha hot green teaPenpak Ngamsathain/Getty Images (Penpak Ngamsathain/Getty Images)
Dr. Cheng notes that some research supports the use of green tea to manage blood sugar and prevent diabetes (though more is needed). “There are a few ways green tea can help with blood sugar.”
First, Dr. Cheng says green tea might affect the gut’s “glucose transporters” (GLUTs). Your body uses the active hormone in green tea called “epigallocatechin-3-O-(3-O-methyl)gallate.” “Helps prevent absorption of sugar in the gut.”
She also reports that green tea can help muscles use blood sugar more efficiently, which can help keep glucose levels in a healthy range, pointing to research that suggests green tea can help reduce insulin resistance using a measure called HOMA-IR (Homeostatic Model Assessment of Insulin Resistance). The calculation uses insulin and fasting glucose levels to assess how insulin-resistant your body’s cells are.
The higher the number, the greater the insulin resistance may be. It’s an estimate, though, and Dr. Cheng says the data on how much green tea helps with HOMA-IR numbers is limited, inconclusive, and mixed. This also applies to all of the above. “While the studies are promising, more research is needed to fully understand the long-term effects and establish green tea as an official recommendation for diabetes management.”
Even though green tea can help with blood sugar, it’s not a one-size-fits-all solution. “Diet, exercise, and lifestyle changes will do more to prevent highs and lows,” says Dr. Cheng. “It’s not a cure-all, and it won’t make up for not doing the basics.”
Related: Endocrinologists Warn Against This Popular Breakfast Combo If You’re Trying to Balance Blood Sugar
When is the best time to drink green tea for diabetes?
That’s a great question. Still, Dr. Cheng reports that “there is no right answer” to the question of when is the best time to drink green tea for diabetes (or, more broadly, for blood sugar management). She says that drinking green tea on an empty stomach might help the body absorb the active ingredients better. However, eating it with or after a meal might help your body absorb nutrients like iron.
Dosage may matter more than timing—and you may need to drink a lot of green tea to see benefits (as in four to six cups a day, according to some studies). The day is key – you’ll probably need to make this high green tea intake a habit for a few weeks (and beyond) to notice and maintain changes.
Brewing green tea is also important to ensure that it helps to support your blood sugar rather than raising it. Dr. Cheng suggests you:
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Opt for unsweetened green tea to avoid excess calories and sugar
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Avoid adding cream and sugar to your tea
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Boil for 3 minutes instead of boiling to extract the nutrients
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Use tea leaves or matcha, which she says “may have more concentrated antioxidants.”
Related: This ‘Healthy’ Morning Drink Is Actually Terrible for Your Blood Sugar, Registered Dietitians Say
Other tips for managing blood sugar
While we wait for more promising news about how green tea can help with blood sugar, Dr. Cheng stresses the importance of keeping some practical tips for diabetes management and prevention in mind. These include:
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Log at least 150 minutes of moderate-intensity physical activity each week
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Managing carb intake and increasing fiber to stabilize sugars and keep you fuller for longer
TBH? The latter can be the hardest, especially in today’s world, but it’s important to try. “Stress will help release stress hormones like cortisol,” says Dr. Cheng. “Managing stress through deep breathing, engaging in active hobbies, exercise and meditation will help reduce stress and help control sugar.”
May we suggest meeting a friend with similar hobbies for unsweetened green tea?
Next:
Related: The One Food an Endocrinologist Urges Over-50s to Add to Their Diet
Sources:
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National Diabetes Statistics Report. CDC.
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Dr. Jennifer Cheng, DO. chief of endocrinology at Hackensack Meridian Jersey Shore University Medical Center
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Inhibition of facilitative sugar transporters (GLUT) by tea extracts and catechins. FASEB.
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The potential antidiabetic properties of green and purple tea [Camellia sinensis (L.) O Kuntze]purple tea ellagitannins and urolithins. Journal of Ethnopharmacology.
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The effect of green tea on patients with type 2 diabetes mellitus: a meta-analysis. Medicine (Baltimore).
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Catechin-rich green tea extract reduced intestinal inflammation and fasting glucose in metabolic syndrome and healthy adults: a randomized, controlled, crossover trial. Current developments in nutrition.
This story was originally published by Parade on January 16, 2026, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.