Green Tea May Help Reduce Blood Sugar and Gut Inflammation

Improved brain function and cancer prevention are just two of the many potential health advantages of green tea.

According to recent studies on individuals with a number of heart disease risk factors, consuming green tea extract for four weeks significantly lowers blood sugar levels and intestinal inflammation. This study, according to researchers, is one of the first to examine whether green tea can reduce health risks associated with metabolic syndrome.

“Green tea is considered to be a great source of antioxidants, chemicals that help fight inflammation in the body. We are currently discovering more about the advantageous effects green tea can have on the digestive system, according to Dr. Anjali Mone, a gastroenterologist at Lenox Hill Hospital. Researchers recently looked into how green tea affects gut health in a new study. Leaky gut, also known as intestinal permeability, causes inflammation by allowing bacteria and other poisons to enter the circulation.

What the study found

40 participants—21 with metabolic syndrome and 19 healthy adults—participated in this study, which was published in Current Developments in Nutrition. With a month off from supplements in between treatments, they received green tea extract for 28 days, followed by a placebo for the following 28 days.

Researchers discovered that those who took the green tea extract had lower fasting blood glucose levels than those who took the placebo. The study’s green tea treatment also shown a reduction in gut inflammations as evidenced by a drop in inflammatory protein levels in the stool.

The results demonstrated benefits after one month, according to senior study co-author Richard Bruno, PhD, a professor of human nutrition at The Ohio State University.

The lowering of blood glucose “appears to be related to decreasing leaky gut and decreasing gut inflammation — regardless of health status,” he said in a statement. “What this tells us is that we’re able to lower blood glucose within one month in both people with metabolic syndrome and healthy people.”

For those who have metabolic syndrome or are at risk for developing it, this could be a straightforward yet effective remedy. As we continue to advocate for healthy lifestyle changes, it might be a therapy to begin with, according to Olivia Vaughn, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center.

What is metabolic syndrome?

You are more likely to develop heart disease, stroke, and type 2 diabetes as a result of a number of illnesses that co-occur. Increased blood pressure, high blood pressure, excess belly fat, and excessive cholesterol or triglyceride levels are among the problems. Metabolic syndrome affects up to one in three persons in the United States.

Leaky gut is one of the primary risk factors for metabolic syndrome since it causes it.

The gut barrier may be damaged by high blood sugar, which could lead to leaky gut and metabolic syndrome. Traditional recommendations for patients at risk for metabolic syndrome include dietary adjustments and weight loss, both of which can be difficult for a variety of reasons.

These study’s findings, according to Mone, “are encouraging and may provide a new tool to help manage patients at risk for metabolic syndrome.” For better gut and overall health, green tea’s antioxidants may help fight cellular damage and inflammation.

Green tea has long been used medicinally in China and Japan, according to the National Center for Complementary and Integrative Health (Reliable Source). When ingested as a beverage, green tea is safe to consume up to eight cups daily, and up to six cups daily for pregnant women.

Green tea health risks

There may be some negative side effects if you consume too much green tea or green tea extract.

Green tea contains 28 mg of caffeine in an eight-ounce cup. When compared to coffee, which contains 96 milligrammes of caffeine in an eight-ounce drink, this amount is far lower. But you might be able to consume a lot of caffeine if you’re taking green tea extract.

According to Vaughn, “We do know that green tea or its compounds as a drink versus those in solid-dose form like the [gummies] or pills act differently in the body, and consequently have a different toxicity threshold. There have been rare incidences of liver damage caused by high dosages. I would advise anyone who has liver illness to talk to their doctor about using green tea or green tea extract.

Staying healthy

There are few clinical studies on intestinal permeability, often known as leaky gut, because it is not a recognised medical diagnosis. It has become clearer how to treat metabolic syndrome and leaky gut as a result of therapies for various medical illnesses such celiac disease, inflammatory bowel disease, irritable bowel syndrome, ulcerative colitis, etc.

For instance, a gluten-free diet, anti-inflammatory medications, immune system suppressants, antibiotics, and dietary supplements like iron, calcium, and vitamin D may all help with symptoms. Avoiding some foods such processed meals, foods heavy in fat or sugar, gluten, dairy products, and alcohol is also beneficial.

Probiotics and probiotic-containing meals can be highly beneficial in promoting healthy bacteria in the gut.

In order to prevent an imbalance in the gut flora and to reduce chronic inflammation, Vaughn stressed the need of a diet low in added sugars. “I advise eating a diet high in dietary fibre from fruits, vegetables, beans, nuts, seeds, and whole grains since some fibre can encourage the development and diversity of beneficial microbes in our guts. For blood sugar regulation, eating enough dietary fibre and limiting added sugars are also quite useful.

Conclusion

According to a recent green tea study, ingesting catechins from green tea extract—the equivalent of around five cups of green tea—can lower blood sugar and improve intestinal health.

But it’s important to remember that this result came from utilising an extract, not actual green tea. To find out if we could consume five cups of tea and still get the benefits for gut health, chronic inflammation, and blood sugar, more research is required.

Oh, and it’s true that five cups of tea is a lot. It’s recommended to start with decaf tea and work your way up because drinking too much caffeinated tea might cause nauseousness, heartburn, jitteriness, or difficulties falling asleep. Your good gut bacteria, blood sugar, and body as a whole will benefit from even one glass per day when combined with a diet rich in whole foods and a balanced macronutrient profile.

Beyond what you consume, what you eat is quite important as well. Put these top foods for gut health and the greatest foods to reduce inflammation in your shopping cart as you sip green tea. If you’d like additional coaching, our 7-day whole food meal plan is a terrific place to start, as is receiving personalised advice from a registered dietitian and your primary care physician.