This article discusses why green tea does not raise blood sugar as much as coffee after a meal.
A previous article, How Drinking Coffee After a Meal Can Increase Postprandial Blood Sugar, discussed why drinking coffee after a meal can increase postprandial blood sugar.
Green tea, unlike coffee, is generally not associated with an increase in postprandial blood sugar levels.
Several studies suggest that green tea is neutral or benefits blood sugar control after meals. Here’s a closer look at how green tea differs from coffee regarding blood sugar:
1. Lower Caffeine Content in Green Tea
Green tea contains caffeine but in much lower amounts than coffee. Coffee may have 80-100 mg of caffeine, while green tea has 30-50 mg.
Since caffeine can reduce insulin sensitivity and contribute to elevated blood sugar levels after meals, green tea’s lower caffeine content is less likely to impact postprandial blood sugar like coffee’s.
2. Antioxidant Effects of Catechins
Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which has antioxidant and anti-inflammatory properties.
Some studies suggest that EGCG can improve insulin sensitivity and help regulate glucose levels, potentially lowering post-meal blood sugar spikes.
3. Supporting Evidence for Blood Sugar Regulation
- A study published in the American Journal of Clinical Nutrition found that green tea catechins improved insulin sensitivity and reduced blood sugar levels in individuals with type 2 diabetes (Mackenzie et al., 2007).
- Another study in Diabetes & Metabolism Journal observed that green tea extract reduced postprandial glucose spikes in healthy subjects, suggesting it might help modulate blood sugar responses after meals (Kim et al., 2011).
4. Potential Benefits for Weight and Metabolism
Green tea may also aid in weight management and metabolic health, indirectly supporting blood sugar regulation.
Maintaining a healthy weight can improve insulin sensitivity and reduce postprandial blood sugar spikes.
Practical Takeaway
Green tea can be a safer choice than coffee for those concerned about post-meal blood sugar.
Drinking green tea instead of coffee after meals might benefit blood glucose control, especially for individuals with insulin resistance or diabetes.
Green tea offers a healthier alternative to coffee for those aiming to manage postprandial blood sugar, thanks to its lower caffeine content and beneficial catechins.
Related:
100 Easy Ways to Lower Post-Prandial Blood Sugar Without Meds
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References:
- Mackenzie, T., et al. “The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms.” American Journal of Clinical Nutrition, vol. 85, no. 4, 2007, pp. 1040–1045.
- Kim, H. S., et al. “Green tea catechins and their applications in cancer prevention.” Diabetes & Metabolism Journal, vol. 35, no. 5, 2011, pp. 505–510.
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