Studies have found that catechins, abundant in green tea, can lower blood sugar levels and prevent type 2 diabetes.
According to a 2021 investigation by the Ministry of Health, the estimated prevalence of diabetes among adults in Vietnam is 7.1%, equivalent to nearly 5 million people suffering from the condition. Of this number, only about 35% have been diagnosed, and just 23.3% are receiving management and treatment at healthcare facilities. Forecasts indicate that the number of diabetes cases in Vietnam, as well as globally, will continue to rise rapidly in the coming years.
Green tea may reduce the risk of bowel inflammation.
However, research has shown that consuming 5 cups of green tea daily for a month can help lower blood sugar levels and prevent type 2 diabetes. Additionally, green tea may reduce the risk of bowel inflammation and alleviate symptoms of leaky gut syndrome.
A team of researchers from Pennsylvania State University and Ohio State University conducted a small study to investigate the effects of catechin extracts from green tea on blood sugar levels and gut health.
Specifically, the researchers asked 40 participants to consume gummy candies containing a certain amount of catechins (the active compounds in green tea) over a period of 28 days. This amount of catechin is equivalent to drinking 5 cups of green tea daily.
Among the 40 participants, 21 had metabolic syndrome (which includes obesity, hypertension, elevated blood sugar, and increased triglyceride levels). Metabolic syndrome can increase the risk of heart disease and diabetes. The remaining 19 participants were healthy individuals.
Participants were also instructed to reduce their intake of polyphenol-rich foods during the study, meaning they would consume fewer antioxidants from fruits, vegetables, and spices, to ensure that the health benefits were attributed to the effects of catechin extracts from green tea.
The study found that after taking the supplements, participants’ fasting blood sugar levels were significantly lower compared to the placebo group, and the incidence of bowel inflammation also decreased markedly.
Although the study results indicate many benefits of catechins in green tea, supplementing with the equivalent of 5 cups of green tea daily may be excessive for an individual. While consuming 5 cups of green tea can help you achieve blood sugar-lowering benefits, it may also lead to side effects such as nausea, heartburn, restlessness, or difficulty sleeping.
Therefore, it is advisable to drink 1-2 cups of green tea daily and maintain a balanced diet rich in diverse foods and fiber. This approach will also help stabilize blood sugar levels, prevent diabetes, and benefit gut health.
