More than 40 million adults in the U.S. know they have Type 2 diabetes, and around 11 million adults have it but don’t know. Plus, more than 115 million people have prediabetes, a reversible condition that’s a warning sign that you may develop Type 2 down the road.
That’s a lot of numbers. If you have diabetes or prediabetes, your care team will focus on specific numbers, such as your A1C (blood sugar over time). They’ll also talk a lot about insulin and insulin sensitivity, which may throw people for a loop at first.
“Insulin is a hormone that helps your body use energy,” explains Dr. Jennifer Cheng, DO, the chief of endocrinology at Hackensack Meridian Jersey Shore University Medical Center. “Insulin helps move sugars from the blood to the cells, where they may be used. Insulin sensitivity means that your body can use the insulin to help use the sugars. Insulin resistance means that your body needs more insulin to cause the same effect.”
Back to numbers for a sec. People with diabetes (and some people with Type 2 diabetes) will also track their post-meal blood sugar and fasting glucose levels. The latter is usually taken first thing in the morning after a sleep-induced fast. Dr. Cheng notes that some people find it more challenging to control their fasting blood sugar.
“There is a hormone called cortisol that can cause more insulin resistance in the morning,” she says. “Cortisol usually helps people wake up, but it may cause some more insulin resistance in the mornings.”
Opting for a healthy breakfast (and taking your medication as prescribed by your doctor) can help you get your blood sugar under control, whether you have diabetes or not, but you likely consume more than food right when you wake up. Below, Cheng shares a great drink for insulin sensitivity, especially if plain old water isn’t your idea of a good time.
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The No. 1 Morning Drink for Insulin Sensitivity, Endocrinologist Says
Drinking water all day, every day, reigns supreme when it comes to insulin sensitivity (and your overall health). However, that can get a bit bland for some people. Thankfully, some delicious alternatives exist. “While water is truly the best beverage for overall health, if we’re looking at other options, matcha is a compelling choice for the morning,” Dr. Cheng explains.
Matcha seems to be having another moment in the wellness zeitgeist. What even is it, though?
“Matcha is a powdered form of green tea that has beneficial plant compounds, such as EGCG, which stands for epigallocatechin-3-gallate,” Dr. Cheng explains. “It may help with improving cellular response and making cells more responsive to insulin, and inhibit carbohydrate absorption, reducing oxidative stress and inflammation.”
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Indeed, EGCG is one of the several bioactive compounds known as
catechins. A 2022 review in Nutrients suggests that catechins improve insulin resistance and help the body use sugar more efficiently and effectively as energy. Matcha also has the flavonoid quercetin, which could help improve glucose tolerance and stop the body from secreting inflammatory markers linked to Type 2 diabetes.
As great as all of the above sounds, Dr. Cheng emphasizes that drinking matcha alone will not improve or prevent insulin sensitivity.
“It’s crucial to be clear that matcha is not a miracle cure for insulin resistance, she states. “While matcha can be a healthy part of a balanced lifestyle, it should not replace proven strategies like diet, exercise and prescribed medications.”
Plus, matcha drinking can go sideways and cause your blood sugar to spike if you prepare it a certain way. Dr. Cheng suggests:
- Making your own matcha so you can control the ingredients.
- Not adding sugar to matcha
- Consider adding cinnamon for flavor
- Drinking matcha with foods that are higher in protein and fiber helps balance your morning meal
Related: ‘I’m an Endocrinologist—This Is the Worst Juice for Blood Sugar Spikes’
Alternatives to Matcha
If matcha isn’t your jam, Dr. Chen shares that there are some excellent alternatives that can help with insulin sensitivity.
- Apple cider vinegar/water dilution (Put 1 teaspoon of the vinegar in a large glass of water. “Drink the water afterwards to protect tooth enamel from the acidic vinegar,” Dr. Cheng says.
- Cinnamon water
- Black coffee (“Avoid adding sugars and creamer as it adds calories,” Dr. Cheng advises.)
Related: The One Food Type Endocrinologists Say Supports Insulin Sensitivity as You Age
Other Tips for Insulin Sensitivity
Drinking matcha may help improve insulin sensitivity, especially in the morning, Dr. Cheng and research suggest. Yet, it’s far from the only tool you need in your toolbox to keep your blood sugar in check and prevent (or manage) Type 2 diabetes. In fact, many of the tips below are more tried-and-true ways to keep your body’s insulin use efficient.
- Follow a healthy diet. Dr. Cheng suggests following a healthy diet rich in fiber and protein. Both of these nutrients increase satisfaction and keep you fuller for longer, so you’re less likely to consume foods and drinks loaded with sugar (the type of protein may matter, though. The Mediterranean diet, which is high in lean and plant-based proteins (such as chicken and legumes instead of red meat), may provide protective benefits against Type 2 diabetes.
- Exercise. Dr. Cheng shares that exercise helps your muscles use energy, improving insulin sensitivity. The American Diabetes Association suggests getting 150 minutes of moderate-intensity exercise per week.
- Get a good night’s sleep. Don’t sleep on Zzzs. Dr. Cheng suggests logging 7 to 9 hours of sleep each night. Research links poor sleep to higher risks of diabetes.
If you are looking for tips on improving insulin sensitivity through diet or other lifestyle changes, an endocrinologist or your primary care doctor can share ideas (and perhaps a referral to a registered dietitian).
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Related: This Is the #1 Sign of Good Metabolic Health, According to Endocrinologists
Sources:
- Dr. Jennifer Cheng, DO, the chief of endocrinology at Hackensack Meridian Jersey Shore University Medical Center
- Diabetes. CDC.
- The Role of Catechins in Regulating Diabetes: An Update Review. Nutrients.
- Therapeutic Potential of Quercetin in the Management of Type-2 Diabetes Mellitus. Life (Basel).
- Fiber: The Carb That Helps You Manage Diabetes. CDC.
- Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. JOMES.
- Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Nutrients.
- Weekly Exercise Targets. American Diabetes Association.
- The Link Between Sleeping and Type 2 Diabetes: A Systematic Review. Cureus.
