While no single tea "reverses" insulin resistance completely, green tea, black tea, oolong tea, and hibiscus tea are shown in studies to significantly improve it by enhancing insulin sensitivity, boosting glucose uptake, and lowering blood sugar markers, thanks to compounds like catechins (EGCG) and polyphenols that reduce inflammation and support gut health. Regular, unsweetened consumption is key, with dark teas showing strong benefits for glucose management.
Black, green, and oolong teas were shown to enhance insulin sensitivity by increasing insulin-stimulated glucose uptake in adipocytes. Tea components, including epigallocatechin gallate, epicatechin gallate, tannins, and theaflavins, may be involved in enhancing insulin action (29).
Unsweetened teas contain antioxidants that reduce inflammation and lower our overall blood sugars. “Green tea, specifically, decreases long-term markers of diabetes (called hemoglobin A1C) by reducing our body's insulin resistance,” says Dr. Zohrabian.
Insulin resistance is a complex condition that can affect your health in several ways. It doesn't have any symptoms until it turns into prediabetes or Type 2 diabetes. The best thing you can do is try to prevent or reverse it by maintaining a healthy weight, exercising regularly and eating nutritious foods.
Some studies show that peppermint may lower your blood sugar and blood pressure as well, so it's not recommended for people taking medication for diabetes or blood pressure issues.
Based on result of this study chamomile tea consumption significantly decreased serum level of glucose in the intervention group compared to its baseline values and declined levels of serum insulin and HOMA-IR compared to control group.
Possible Health Risks of Ginger in Your Diabetes Diet
It's important to speak with your physician or endocrinologist before you add ginger supplements to your diet, says Al Bochi. This is especially important if you're taking diabetes medication. “We know that ginger can affect your insulin levels,” she says.
This common condition can lead to type 2 diabetes if left untreated. Several supplements may improve insulin resistance and help manage blood sugar, including vitamin C, chromium, probiotics, inositol, psyllium, magnesium, berberine, cinnamon, and alpha-lipoic acid.
Here are five ways to prevent diabetes or help reverse Type 2 and prediabetes:
There are some signs of insulin resistance that your doctor may look for. These includes a waistline over 40 inches in men, and a waistline over 35 inches in women. Skin tags or patches of dark velvety skin called acanthosis nigricans. A blood pressure reading of 130 over 80 or higher.
If you're managing insulin resistance through what you eat, it's important to cut down on processed foods with added sugar. Foods like the following increase your risk of a blood sugar spike: soda, juice, and sweetened tea. refined grains, including white rice, white bread, and cereal with added sugar.
Bay (Laurus nobilis) – Bay leaf is demonstrated to help the body use insulin more efficiently at levels as low as 500 mg which is less than half a teaspoon. Other spices like cinnamon, cloves, turmeric, coriander, and cumin are also good at controlling blood sugar levels (3).
Green tea
Green tea already boasts plenty of health benefits. And recent research suggests that it may have favorable effects on your blood sugar, too. For instance, a 2019 meta-analysis of 27 studies found that short- and long-term green tea consumption lowered fasting blood sugar levels.
“Some studies have found that ginger may help lower blood sugar levels and improve insulin sensitivity,” says Dr. Wu. “This could be helpful for people with diabetes or those at risk.” While ginger alone isn't a cure for diabetes, incorporating it into a balanced diet may help.
In summary, cinnamon and components of cinnamon have been shown to have beneficial effects on essentially all of the factors associated with metabolic syndrome, including insulin sensitivity, glucose, lipids, antioxidants, inflammation, blood pressure, and body weight.
Vitamin D deficiency could cause insulin resistance. However, the underlying mechanisms are unclear. The 1α-Hydroxylase [“1α(OH)ase”] is a key enzyme for activate vitamin D3 synthesis.
Consider protein-rich, high-fiber, and low-GI breakfast options such as an omelet with vegetables, steel-cut oats with nut butter, and berries with Greek yogurt (but not yogurt that has pre-added fruit, which tends to be high in sugar).
Pear. A pear contains 84% water, a lot of fiber, and vitamins that help control blood sugar levels. Pears are believed to be extremely beneficial for diabetes because they help increase insulin sensitivity in the body and have a low glycemic index of 38 mg/dL.
The healthiest diet for insulin resistance is high in whole foods and low in processed foods. Losing as little as 10% of your body weight can decrease your risk for insulin resistance, chronic illness and cancer. Exercise can also help with insulin resistance.
The meta-analysis showed that 120 mg to 6 g of cassia cinnamon daily significantly reduced the mean fasting blood glucose of the study participants by 25 mg/dL within a 4- to 18-week period.
Magnesium supplementation can lower insulin resistance and improve blood sugar levels in people with type 2 diabetes. Early research shows promising results for magnesium oxide and magnesium chloride for managing diabetes. It's not recommended that you routinely use magnesium to improve blood sugar levels.
Medications that slow blood clotting (Anticoagulant / Antiplatelet drugs) interacts with Ginger. Ginger might slow blood clotting. Taking ginger along with medications that also slow blood clotting might increase the risk of bruising and bleeding.
Testing your blood sugar is an essential part of managing your diabetes. Test your blood sugar first thing in the morning to get a baseline reading for the day. This can help you adjust your diabetes management plan as needed.
Certain supplements like St. John's wort, vitamin E, and niacin can affect glucose levels and may interact with certain medications.