Navigating the Delightful World of Indian Teas and Coffees: Understanding Their Effects on Glucose Spikes

Welcome to Nutrition by Sahiba

Episode 10 

In this blog, we'll explore not only the rich cultural heritage behind these beloved beverages but also delve into their impact on blood glucose levels.

As a nutritionist, it's essential to understand how our favourite brews can affect our overall health, particularly for those managing glucose levels. Let's brew some insights!

The Indian Tea Affair:

Tea holds a special place in Indian culture, with a variety of blends to suit every palate. From the robust flavours of Assam black tea to the fragrant notes of Darjeeling's first flush, each cup tells a story of tradition and craftsmanship.

But what about its effect on glucose levels?

Research suggests that black tea, commonly consumed in India, may have potential benefits for glucose metabolism. Polyphenols found in black tea have been linked to improved insulin sensitivity and reduced blood sugar levels. However, it's essential to enjoy tea in moderation and without added sugars to reap these potential benefits.

Indian Milk Tea (Chai) and Glucose Spikes:

Indian milk tea, affectionately known as chai, is a staple in households across India. Made with a blend of black tea, milk, spices, and sometimes sugar, chai is cherished for its rich flavour and comforting warmth. However, the addition of sugar in chai can contribute to glucose spikes, especially when consumed in excess. Opting for unsweetened or lightly sweetened chai can help mitigate this effect.

The Impact of Caffeine Timing:

While tea and coffee can provide a morning pick-me-up, it's important to consider the timing of caffeine consumption. Drinking caffeinated beverages early in the morning, especially on an empty stomach, can lead to increased cortisol levels and may disrupt blood sugar regulation. For those sensitive to caffeine or managing glucose levels, opting for herbal teas or decaffeinated options in the morning may be a better choice.

Benefits of Adding Herbs to Chai:

Adding herbs like ginger, cardamom, or cinnamon to Indian milk tea (chai) not only enhances flavour but also offers potential health benefits. Ginger, for example, has anti-inflammatory properties, while cinnamon may help improve insulin sensitivity. However, it's essential to be mindful of portion sizes and avoid excessive sugar or sweeteners when preparing herbal chai.

Conclusion:

Indian teas and coffees offer a delightful blend of flavours, aromas, and cultural traditions. While enjoying these beverages can be a pleasurable experience, it's essential to be mindful of their potential impact on blood glucose levels. By practicing moderation, choosing wisely, and embracing balance, you can savour the best of both worlds – the rich heritage of Indian beverages and the journey to optimal health.

Remember, every sip is a step towards holistic wellness!

For more information of Indian teas and its effect on overall well being, connect with me at Nutrition by Sahiba