If you’re living with diabetes, you likely spend a lot of time planning what goes on your plate. But what about what you pour into your glass or mug? Drinks are easy to overlook. Yet, they can also have a big impact on your blood sugar. On the flip side, not drinking enough can also be a problem, as dehydration may contribute to high blood sugar. 

Luckily, there are plenty of blood sugar–friendly beverages out there. One of our favorite sugar-free beverages is tea, which happens to be the second most popular beverage in the world after water. Tea offers loads of health benefits, and better blood sugar is one of them. 

With all the different types of teas to choose from, you may be wondering which are the best ones to drink for blood sugar management. To find out, we asked dietitians. Here’s what they told us. 

1. Green Tea

Delicate, earthy green tea is consistently linked to a host of health benefits, including better blood sugar. In fact, research has found that it may help reduce fasting blood glucose and improve insulin sensitivity in people with diabetes.  What makes it so effective? “The gut houses trillions of microbes that influence blood sugar levels,” says Kimberley Rose-Francis, RDN, CDCES, LD, a registered dietitian and certified diabetes educator in private practice in Florida. “An imbalanced gut microbiota can lead to decreased glucose tolerance and insulin resistance. Green tea is rich in polyphenols, which are small plant-based compounds associated with various health benefits, including improvements in gut health.”

For a healthy afternoon pick-me-up, brew some soothing Orange-Ginger Tea. Or, enjoy a cup of our no-sugar-added Ginger-Lemon Tea. 

2. Black Tea

Although green and black tea look and taste quite different, they both come from the Camellia sinensis plant. So, it makes sense that they share many of the same potential health benefits. That includes supporting better blood sugar. While there is not as much research on the benefits of black tea for blood glucose management, one review study reports that it may aid in glucose metabolism and improve the body’s sensitivity to its own insulin. Researchers aren’t sure exactly why. However, they note black tea’s abundant polyphenols may slow the digestion and absorption of sugars from food. This, in turn, may protect against weight gain, which is a powerful trigger for type 2 diabetes. 

We don’t have to tell you how comforting a cup of black tea is. But it’s also our favorite tea for energy. For an afternoon pick-me-up, try it iced in this zippy Peach Iced Tea.

3. Ginger Tea

“Ginger is well-known for its ability to relieve nausea, but it may also help improve blood sugar levels when crushed and brewed into a fragrant tea,” says Rose-Francis. “Research indicates that ginger contains nearly 40 antioxidant compounds, which can be beneficial for treating various inflammatory conditions and may positively impact blood sugar levels over time.” 

“Since chronically elevated blood sugar can lead to inflammation, ginger’s anti-inflammatory compounds could be considered a beneficial functional food for achieving better blood sugar balance,” she adds. Beyond the anti-inflammatory properties of ginger, this flavorful root may also help inhibit the absorption of carbohydrates, regulate glucose metabolism and protect the insulin-producing cells of the pancreas. 

You may have noticed that ginger already plays a starring role in several recipes in this article. However, if you’re a purist, try our simple Ginger Tea recipe. All you need is water and a few slices of fresh ginger.

4. Cinnamon Tea

Cinnamon is more than a beloved baking spice. It can also be brewed into a delicious tea. “Cinnamon has been studied for its potential benefits of enhancing insulin function and supporting blood sugar,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian and certified diabetes educator specializing in plant-based nutrition. “It’s a naturally sweet flavored tea without added sugar, and a good option for those with diabetes.” Like ginger, cinnamon is rich in antioxidants that tackle the chronic inflammation that can make it harder to manage your blood sugar. In fact, several studies have shown that cinnamon powder may help lower blood glucose in people with and without diabetes. And one older study found that cinnamon tea may help reduce blood glucose in people without diabetes. 

You can easily brew a cup by steeping cinnamon sticks in water. Or, if you’re craving creamy comfort, combine it with black tea and other spices in a spicy cup of chai tea. 

5. Turmeric Tea

From better brain health to less heart disease, turmeric boasts a long list of health benefits. Research reveals that it may also reduce blood glucose and help with weight management. What makes it so powerful? Turmeric contains an active compound called curcumin, which is a potent anti-inflammatory and antioxidant. And, as you’ve already learned, inflammation and higher blood sugar often go hand-in-hand. No wonder researchers credit curcumin’s blood sugar–managing powers to its anti-inflammatory action. 

While you can always brew a simple bag of turmeric tea, there are all kinds of creative ways to use it, like this iced Anti-Inflammatory Golden Tonic. It does contain a touch of honey, but you can feel free to omit it for a sugar-free, blood-sugar-friendly drink.

Tips for Enjoying Tea

• Limit Added Sugars. Switching to unsweetened tea can be a useful strategy for ditching sugar-sweetened beverages, especially since the flavor options are endless. “Enjoy tea as is or with naturally sweet flavors like cinnamon, vanilla or ginger instead of added sugar,” says Sheth. “You can also consider using a low- or no-calorie sweetener in place of sugar to sweeten your tea.” 
• Watch the Caffeine. Some teas, like green and black tea, naturally contain caffeine. So, if you’re sensitive to caffeine, you might be better off with an herbal tea like ginger, cinnamon or turmeric tea. Even if caffeine isn’t a problem for you, stick with caffeine-free tea later in the day so you can get a good night’s sleep. 
• Choose Herbal Teas Carefully. While the teas in this list are safe to consume with diabetes, there are some herbal teas you should avoid, especially aloe vera, chamomile and fenugreek tea. These and other herbal teas may interfere with diabetes medications. When in doubt, it’s a good idea to check with your health care provider. 

The Bottom Line

Relaxing with a cup of tea isn’t just a healthy, flavorful way to hydrate. Research reveals that some types of tea can do good things for your blood sugar. And dietitians agree! According to dietitians, green, black, ginger, cinnamon and turmeric teas are the best teas to drink for better blood sugar. For optimal blood sugar management, choose unsweetened teas or add a squeeze of citrus for natural sweetness. So, what are you waiting for? Get your teapot ready. It’s time to start sipping!

Echinacea is a popular herbal supplement people often reach for during the cold season, but its effects go beyond the immune system.

1. Your Immune System May Get Extra Support

Echinacea is best known for helping your immune system respond to viruses. Some people take echinacea supplements when they feel a cold coming on, although research on its effectiveness is mixed. Several studies suggest that it may help alleviate respiratory symptoms. However, more research is needed.

2. Your Skin May Become Less Irritated

Echinacea has anti-inflammatory compounds that may help calm skin redness, itching, and breakouts. Early research has shown potential benefits for conditions like:

• Acne
• Eczema
• Itchy, dry scalp
• Minor skin irritation

Some small studies look promising, but more research is still needed—especially in humans.

3. You May Notice Less Inflammation and Pain

Echinacea contains plant compounds that may help your body dial down inflammation. A few preliminary studies show it may help:

• Lower immune cells that increase inflammation
• Increase immune cells that lower inflammation
• Ease joint discomfort

Human research is limited, but echinacea has a long history of traditional use for pain relief.

4. It May Help With Mild Anxiety

Some small human trials suggest echinacea may have a calming effect. Participants taking 40 to 80 milligrams (mg) of echinacea saw improvements in:

These findings are early and not definitive, but they highlight a potential mental health benefit beyond immunity.

5. It Might Impact Your Blood Sugar Levels

Echinacea contains compounds called caffeic acid derivatives that may influence how your body absorbs glucose. Early research suggests potential benefits related to blood sugar management. However, this area remains under investigation.

What Echinacea Was Traditionally Used For

Native American communities have utilized echinacea for generations due to its healing properties. Today, it’s still used in many forms, and its traditional uses go far beyond immune support.

Traditionally, echinacea was used for:

• Toothaches
• Stomach pain
• Snake bites
• Skin disorders and wound healing
• Chronic arthritis
• Cancer

Traditional practices have guided echinacea use for generations, and although research is ongoing, there isn’t quite enough modern evidence to confirm these effects.

Is Echinacea Safe for Me?

• Short-term use only: Echinacea is generally considered safe for most adults when used in short-term doses. The long-term safety of this medication is unknown, and excessive or prolonged use may increase the risk of side effects.
• Possible side effects: Upset stomach, nausea, diarrhea, constipation, skin rash, and—rarely—severe allergic reactions, especially if you’re allergic to plants in the sunflower family.
• Who should avoid it: People with autoimmune conditions, liver disease, certain cancers or blood disorders, HIV/AIDS, or those who are pregnant or breastfeeding. Use caution if you have diabetes, given its potential to lower your blood sugar.
• Extra caution for children: Children may be more susceptible to developing rashes from using echinacea, so consult a pediatric healthcare provider before giving it to children.
• Drug interactions: Echinacea can interact with specific medications, including chemotherapy, immunosuppressants, medications processed by the liver, and even caffeine (which may stay in your system longer).

It’s best to review supplement labels with a healthcare provider to discuss any potential interactions with other supplements or medications. It’s also vital that you carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients are included.

Similar Supplements to Consider

If you’re exploring herbal options with overlapping benefits, you may also see:

Always use only one supplement at a time for a specific goal, and consult with a healthcare provider or pharmacist before use.