Green Tea: Nutritional Profile
Let Us First Have a Look at the Nutritional Values. Following are the nutritional values for green tea for a serving size of 100 gm.
Calories from Fat
Vitamins and Minerals
Other components are catechins (12%–15%), caffeine (0.01%–0.02%), saponins, and such.
Advantages of Green Tea For Diabetes
⦁ Green tea improves metabolism and aids in weight loss, thereby reducing the risk of diabetes. Studies concluded that people consuming green tea were 33% less vulnerable to develop diabetes.
⦁ It reduces hunger by increasing satiety, so you end up eating less.
⦁ The polyphenols control oxidative stress, reduce blood pressure, reduce clotting and reduce cholesterol too, thereby reducing the risk of heart disease associated with diabetes.
⦁ The catechins (anti-oxidants) increase insulin sensitivity, thereby decreasing insulin resistance by reducing the absorption of carbohydrates.
⦁ It may also control cellular damage, lower inflammation, improve the utilization of glucose by skeletal muscle cells; thus, help reduce blood glucose levels.
How to Consume Green Tea For Diabetes?
The best way to consume green tea is by brewing it in hot water and allowing it to steep for 2–3 minutes. There are other alternatives of cold brewing or adding to a smoothie or yogurts and ice creams.
Moderate amounts of tea, i.e., 2–3 cups per day are ideal to get the maximum benefits. Prefer unsweetened tea unless you depend on herbal sweeteners like stevia.
Best Time To Consume Green Tea
The best time to consume green tea would be on an empty stomach unless suffering from an upset stomach or heartburn. Having before or with meals may prove advantageous as it improves satiety and reduces hunger, thereby lowering food intake but interfering with the uptake of antioxidants and also inhibiting iron absorption.
Risk Factors of Green Tea Consumption
Green tea may cause stomach upset and irritation especially if consumed on an empty stomach. In excessive amounts, the caffeine may cause headaches, irritability, sleep issues, nausea, loose stools, palpitations, tremors, heartburn, confusion, and even fainting. It should be consumed in moderate amounts, especially during pregnancy and breastfeeding.
Other Health Benefits of Green Tea
Green tea is known to have the following properties:
Research also indicates its efficacy in the prevention of obesity, cardiovascular diseases, management of cancers, autoimmunity, metabolic disorders, stress, sleep disorders, etc.
Don’t Have Time To Read?
⦁ If you are a diabetic or prone to it, green tea is a great add-on to your daily food chart.
⦁ Being zero in calories, it is a healthy alternative to sugary drinks and beverages.
⦁ It recharges the body and also calms the mind.
⦁ It helps in improving metabolism, reduces insulin resistance, thereby controlling blood sugar levels and cellular damage in diabetic people.
Phable can help you track your green tea intake and keep your doctor informed of your wellbeing. Start by entering your food and drink intake for the day.
Yes, research showed lower levels of fasting blood sugars and Hba1c in diabetics who regularly consume green tea and even improved their general well-being.
Green tea is inarguably the best tea option for diabetics followed by black tea or other herbal teas.
Moderate amounts of green tea, i.e3–4 cups are ideal and beneficial for diabetics.
Green tea has no direct effect on insulin levels but lowers the insulin resistance present in the body, thereby reducing blood sugar levels.