Tea is a beverage rich in beneficial compounds that can help reduce the risk of diabetes when consumed daily; we review how many cups you need to drink to obtain the possible benefits
Tea is an ancient drink that can offer multiple benefits to the body, including reducing the risk of diabetes. We review how much daily tea is required to be consumed daily to support health, based on research studies.
Various observational studies have found that daily tea consumption is associated with a reduced risk of premature death, heart disease, stroke, and type 2 diabetes.
Tea comes from the Camellia sinensis plant. The Harvard Nutrition Source shares that most traditional teas do not contain a significant amount of nutrients, but are rich in polyphenols (flavonols, theaflavins, and catechins).
Polyphenols are plant chemicals that give teas their distinctive flavor and aroma and would be the key component in making it a healthy beverage.
Green tea is richer in epigallocatechin-3 gallate, while black tea is richer in theaflavins. Both drinks can exert health benefits, they have approximately the same levels of these chemicals, although in different proportions.
Polyphenols in teas, such as black tea, green tea, and oolong tea, can increase insulin activity.
Harvard explains that the chemical compounds in the tea act as antioxidants that control the damaging effects of free radicals in the body. Free radicals can alter DNA, and mutated DNA can increase LDL cholesterol or disrupt cell membrane trafficking, both of which are harmful to our health.
Observational research has found that consuming 2 to 3 cups of tea daily can reduce the risk of diabetes.
According to Diabetes.co.uk other factors to prevent type 2 diabetes include:
-Eat minimal amounts of processed foods
-Eat fresh vegetables regularly throughout the day
-Include physical activity in each day
-Keep alcohol consumption low
Harvard suggests a diet adjustment that includes four changes:
1. Choose whole grains and whole grain products instead of refined grains and other highly processed carbohydrates.
2. Skip sugary drinks and choose water, coffee or tea instead.
3. Opt for healthy fats.
4. Limit red meat and avoid processed meat; opt for nuts, beans, whole grains, poultry or fish instead.