More people are dealing with high blood sugar and a growing risk of diabetes, which makes everyday habits feel more important than ever. One term that keeps coming up is insulin resistance, and it is often misunderstood even by people who are trying to eat better. Dr. Jennifer Cheng, an endocrinologist and head of endocrinology at Jersey Shore University Medical Center within Hackensack Meridian, says the basics matter when you are trying to keep glucose steady. She explains, “Insulin resistance is a condition in which the body needs more insulin to produce the same effect.”
Insulin’s main job is to move glucose out of the bloodstream and into the cells where it can be used or stored for energy. Dr. Cheng puts it simply, saying, “Insulin is a hormone in the body whose primary task is to lower sugars, glucose, in the blood and help sugars enter your body’s cells, where they can be stored for energy.” When the body has more fat tissue, the body often becomes less responsive to insulin’s signal. As she notes, “When there is more fat in the body, there is greater insulin resistance.” Over time, that pattern can make blood sugar harder to control.
Insulin resistance is tied to a higher risk of type 2 diabetes, obesity, high blood pressure, and polycystic ovary syndrome, also known as PCOS. For people who already have one of these conditions, insulin resistance can make treatment and lifestyle changes feel like an uphill battle. Many conversations focus on what to cut out, like candy or sugary drinks, but supportive choices can matter too. In her comments shared with Parade, Dr. Cheng points to one beverage that may help as part of a bigger plan.
She says research supports green tea as a promising option for blood sugar regulation and diabetes prevention, while also stressing that more evidence is needed. In her words, “There are several ways green tea can help regulate blood sugar.” One possible pathway involves how the gut handles sugar from food. Dr. Cheng explains that green tea may influence “sugar transporters” in the intestines, which are involved in moving glucose through the gut wall.
She highlights a specific active component found in green tea, epigallocatechin 3 O 3 O methyl gallate. According to Dr. Cheng, it “helps prevent the absorption of sugar in the intestines.” The idea is not that green tea cancels out a high sugar diet, but that it may slightly reduce how much sugar gets absorbed after you eat. She also notes another possible benefit involving muscle tissue, since muscles play a major role in pulling glucose from the bloodstream. Green tea may help muscles use sugar more effectively, which could support healthier glucose ranges.
Some research also suggests green tea might reduce insulin resistance, but Dr. Cheng cautions that the evidence is limited and not fully convincing. She emphasizes, “Although the studies are promising, more extensive research is needed to fully understand the long term effects and establish a formal recommendation for green tea in the treatment of diabetes.” That matters because people often want a quick fix when they hear a food or drink is linked to better numbers. Dr. Cheng is direct about what actually moves the needle. She says, “Diet, exercise, and lifestyle changes will help more in preventing high and low blood sugar levels.”
Green tea can be a helpful habit, but she makes clear it is not a cure all. As she puts it, “It is not a cure for everything and will not make up for failing to follow the basics.” Timing is also less rigid than many people assume. Dr. Cheng says there is “no exact answer” for the best time to drink it, though drinking it on an empty stomach may improve absorption of active compounds for some people. Having it with a meal may support nutrient absorption, including iron, depending on the overall diet.
In practice, consistency may matter more than the clock. Some studies suggest benefits may require drinking four to six cups per day, regularly, for several weeks. Preparation can also affect what you are actually getting from the leaves. Dr. Cheng recommends choosing unsweetened green tea so you do not add extra sugar or calories. She also advises skipping milk, and she says steeping the leaves for about three minutes is enough without boiling them.
Her larger guidance focuses on everyday routines that support stable blood sugar. She recommends at least 150 minutes of moderate intensity physical activity each week, which can improve how the body uses insulin. She also encourages managing carbohydrate intake and increasing fiber, since fiber helps slow digestion and can reduce sharp glucose spikes after meals. Stress is another factor people overlook, even when they are eating well. Dr. Cheng explains, “Stress can lead to the release of stress hormones like cortisol.” She adds, “Managing stress through deep breathing, engaging in active hobbies, exercise, and meditation will help reduce stress and regulate blood sugar levels.”
For readers who want a bit of background, green tea comes from the plant Camellia sinensis, the same plant used to produce black tea and oolong tea. The difference is mainly in processing, since green tea leaves are heated sooner to limit oxidation and preserve more catechins. Catechins are natural plant compounds, and one of the best known is EGCG, which researchers have studied for effects on metabolism and inflammation. Green tea also contains caffeine, usually less than coffee, so sensitivity varies and late day cups may affect sleep for some people.
Blood sugar itself refers to the amount of glucose circulating in the bloodstream, and insulin is the hormone that helps move that glucose into cells. When insulin resistance increases, the pancreas may produce more insulin to compensate, and over time the system can become strained. Prediabetes is often a stage where blood sugar is elevated but not yet in the diabetes range, and it is a key window for lifestyle changes. If you take medications for diabetes, have anemia concerns, are pregnant, or have a medical condition that affects caffeine tolerance, it is smart to discuss daily green tea intake with a clinician so it fits safely into your plan.
Have you tried using unsweetened green tea as part of your routine, and what changes have you noticed in your energy, cravings, or blood sugar readings, share your thoughts in the comments.
