By Anyone can indulge in this beverage every single day for it’s health benefits
The Benefits of Drinking Tea
For most of us, tea is a well-loved and essential drink always stocked up in our cupboards.
Whether black, green, or oolong, all types of tea provide numerous health benefits.
They contain antioxidants called polyphenols that protect your body from harmful free radicals that can cause cellular damage.
Polyphenols possess anti-inflammatory properties that aid in reducing inflammation in the body, thereby preventing the onset of several chronic illnesses.
Tea has also been linked to reducing the risk of heart disease, stroke, and certain types of cancer.
However, recent studies have also shown that tea can help reduce the risk of developing type 2 diabetes.
How Drinking Tea Can Help Reduce the Risk of Type 2 Diabetes
A meta-analysis of 19 previous studies involving almost 1.1 million adults in eight countries found that drinking black, green, or oolong tea reduced the risk of becoming diabetic.
Even those with one, two, or three cups still had a 4% reduced risk, while those with four or more cups were 17% less at risk. These results applied to both men and women within the studies.
Why would tea have such a big impact on diabetes?
One aspect could be the polyphenols that reduce blood glucose levels.
Polyphenols are an antioxidant found in tea that has been shown to improve insulin sensitivity and glucose uptake in cells.
A significant amount of polyphenols are required to be effective against diabetes, so drinking several cups of tea daily is recommended.
Evidence from our stratified analyses revealed that tea consumption + 4 cups per day might play a role in the prevention of type 2 diabetes.
However, no statistically significant association was observed for sex, and the follow-up durations stratified between tea consumption and type 2 diabetes.
Another possible explanation is that tea may help reduce inflammation in the body.
Chronic inflammation has been linked to the development of many diseases, including diabetes. By reducing inflammation, tea may help protect against type 2 diabetes.
Furthermore, adding milk to your tea may increase its protective effects.
A study published in the European Journal of Nutrition found that adding milk to tea increased its antioxidant activity, which may help reduce the risk of chronic diseases such as diabetes.
The Importance of Lifestyle Habits
Type 2 diabetes is associated with unhealthy lifestyle habits, and it is more likely to develop in those who are overweight or obese.
Lifestyle habits can easily change at the drop of a hat – if we have a good enough incentive to change.
Unfortunately, these lifestyle habits are not adhered to until the diagnosis eventually leads to diabetes.
Having a healthy lifestyle is essential in preventing the development of type 2 diabetes.
Eating a balanced diet, exercising regularly, and maintaining a healthy weight are all key factors.
Drinking tea is just one small way to add to a healthy lifestyle that can help reduce the risk of developing type 2 diabetes.
Here are some foods that can help with type 2 diabetes:
Non-Starchy Vegetables
Non-starchy vegetables such as broccoli, spinach, kale, and carrots are rich in vitamins, minerals, and fibre.
They are also low in calories and have a low glycemic index, which means they won’t cause a significant increase in blood sugar levels.
Whole Grains
Whole grains such as brown rice, quinoa, and whole-wheat bread are rich in fibre and other nutrients.
They have a lower glycemic index than refined grains, which means they won’t cause a rapid increase in blood sugar levels.
Lean Protein
Lean protein sources such as chicken, fish, and tofu are important for building and repairing tissues in the body.
They also have a low glycemic index and won’t cause a significant increase in blood sugar levels.
Legumes
Legumes such as lentils, beans, and chickpeas are rich in fibre and protein. They have a low glycemic index and can help regulate blood sugar levels.
Nuts and Seeds
Nuts and seeds such as almonds, walnuts, and chia seeds are rich in healthy fats, protein, and fibre.
They can help regulate blood sugar levels and reduce the risk of heart disease.
Berries
Berries such as blueberries, strawberries, and raspberries are low in sugar and high in fibre and antioxidants. They have a low glycemic index and can help regulate blood sugar levels.
Limiting or avoiding foods high in sugar, refined carbohydrates, and unhealthy fats is important.
These include sugary drinks, candy, white bread, and fried foods.
When blood sugar levels become too high, the body produces more insulin, a hormone that helps move glucose from the bloodstream into our cells.
Over time, the body may become less responsive to insulin, leading to insulin resistance and eventually type 2 diabetes.
Eating a diet high in refined and sugary foods can also contribute to weight gain and obesity, major risk factors for type 2 diabetes.
Excess weight can lead to insulin resistance and high blood sugar levels, increasing the risk of developing type 2 diabetes.
In addition to the impact on blood sugar levels and weight, a diet high in refined and sugary foods can also increase the risk of other health problems, such as heart disease and stroke.
These foods are typically low in nutrients and fibre and can contribute to inflammation in the body, increasing the risk of chronic diseases.
People with diabetes must limit or avoid highly refined and sugary foods and focus on nutrient-dense foods low in sugar and carbohydrates.
This can help regulate blood sugar levels and reduce the risk of complications associated with diabetes.
A registered dietitian can guide the development of a healthy meal plan that meets individual needs and goals.
In addition to a healthy diet, regular exercise and weight management are also important in managing and preventing type 2 diabetes.
It’s always best to consult a healthcare professional or a registered dietitian to develop an individualized plan that meets your needs and goals.
How to Incorporate Tea into Your Daily Routine
If you’re not a tea drinker, there is always time to start.
Whether you prefer black, green, or oolong tea, all types are beneficial in reducing the risk of type 2 diabetes.
Drinking at least four cups daily is recommended for the most significant benefits.
To make tea drinking a part of your daily routine, try replacing your morning coffee with a cup of tea or enjoy a warm cup before bed.
Consider incorporating tea into your meals as a marinade for meats or a base for salad dressings.
Tea can also be used as a substitute for sugary drinks that can increase the risk of developing type 2 diabetes.
It’s essential to note that while tea can reduce the risk of developing type 2 diabetes, it’s not a cure or a substitute for medication.
If you have diabetes or any other medical condition, you should consult your doctor before significantly changing your diet or lifestyle.
Incorporating tea into your daily routine can also have mental health benefits. Brewing tea and enjoying it can be a calming and relaxing ritual that can help reduce stress and anxiety.
Tea has also improved cognitive function and memory, making it a healthy alternative to sugary or caffeinated drinks.
Different Types of Tea and Their Benefits
Many types of tea are available, each with unique flavour and health benefits.
Here are some of the most common types of tea and their benefits:
Black tea: The most common tea type is made from fermented tea leaves. It contains caffeine and has been shown to improve heart health, lower cholesterol levels, and reduce the risk of stroke.
Green tea: Green tea is made from unfermented tea leaves and is rich in antioxidants called catechins. It has been shown to improve brain function, increase fat burning, and reduce the risk of various types of cancer.
Oolong tea: Oolong tea is partially fermented and is often described as a combination of black and green tea. It contains caffeine and has been shown to improve heart health, reduce inflammation, and improve bone density.
Herbal tea: Herbal tea is not made from tea leaves but herbs, flowers, and fruits. It’s naturally caffeine-free and can have various health benefits depending on the ingredients used. Some common herbal teas include chamomile, peppermint, and ginger.
Conclusion
Type 2 diabetes is a chronic condition that affects millions of people worldwide, and it’s often associated with unhealthy lifestyle habits.
However, research has shown that drinking tea can help reduce the risk of developing type 2 diabetes.
Tea contains polyphenols, which can reduce blood glucose levels and may also help reduce inflammation.
To incorporate tea into your lifestyle, drink at least four cups daily and add milk to increase its protective effects.
Tea can also be used as a substitute for sugary drinks and incorporated into meals as a marinade or salad dressing.
Incorporating tea into your daily routine can have numerous health benefits, including reducing the risk of type 2 diabetes, improving heart health, and reducing stress and anxiety.
While tea is not a cure or a substitute for medication, it’s an easy and healthy way to add to a healthy lifestyle.
Small changes to your daily routine can lower your risk of developing type 2 diabetes and improve your overall health and well-being.
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