Tea n ° 1 for metabolic syndrome, dietitian

About 30% of the American population has a metabolic syndrome, a group of conditions including high blood pressure, blood sugar, cholesterol and excess abdominal fat. The fight against metabolic syndrome (dishes) may require making lifestyle adjustments and limiting certain foods, but there is a drink that you can add to your diet that can help: green tea.

“Green tea is a simple but powerful addition to a healthy lifestyle and can play a positive role in improving metabolic health, especially for those who managed metabolic syndrome,” explains Violeta Morris, MS, RDN, A dietitian recorded in Columbus, Oh.

Having dishes puts you at a greater risk of developing heart disease, brain vascular accidents and diabetes. Below, find out why green tea is the best tea to sip if you suffer from metabolic syndrome.

Why is green tea the best for metabolic syndrome?

Beyond the addition of variety to your daily liquids, green tea contains powerful antioxidants called catechins that help fight dishes. In fact, catechins represent around 30% of the composition of green tea, and research has shown that these catechins can help improve several metabolic markers. Here’s how.

This can improve insulin sensitivity

Green tea is known to contain a specific catechin called Epigallocatechine Gallate (EGCG). It has been shown that this powerful antioxidant helps manage diabetes by several mechanisms. Research shows that catechins can help improve insulin resistance, reducing oxidative stress, improving mitochondrial function, promoting anti-inflammatory effects, reducing blood sugar and regulating intestinal function.

“Part of the way in which EGCG can achieve this is to improve the absorption of glucose, which facilitates the regulation of blood sugar,” explains Stacey Woodson, MS, RDN, LDN, a recorded dietitian based in Phila, in Pennsylvania.

Insulin resistance is a main engine of metabolic syndrome, but drinking green tea can help fight this problem. By improving insulin sensitivity, green tea can reduce your risk of developing a metabolic syndrome or helping you better manage the condition.

This can help reduce cholesterol

Green tea has also been shown to improve lipid profiles, “which are often deregulated in people with metabolic syndrome,” said Morris. High cholesterol is a characteristic characteristic of metabolic syndrome.

A systematic journal and a randomized controlled trials meta-analysis show that regular consumption of green tea helps reduce total cholesterol, including LDL cholesterol (also known as “bad” cholesterol). Healthy cholesterol levels can help support better heart health and reduce your risk of developing heart disease.

This can help weight loss

Green tea can help you lose weight, especially in the abdominal area, “which is essential to manage metabolic syndrome,” explains Morris. An epidemiological study using data from the genome study cohort and Korean epidemiology, which included 10,030 Koreans who regularly consume green tea, revealed that the supply of green tea is linked to a lower risk of ‘Abdominal obesity (visceral fat), especially in women. Particularly harmful excess of visceral fat because it covers organs and contributes to metabolic syndrome.

Do not forget to limit the addition of sweeteners to your glass of green tea, including ordinary sugar, syrups, honey, maple syrup and other sweet supplements. “Too much sugar can increase blood sugar and contribute to unwanted weight gain,” said Woodson.

How to enjoy green tea if you suffer from metabolic syndrome

If you live with this current condition, the addition of a few cups of green tea could be one of the easiest ways to help improve your overall health. Here is how our dietitists recommend taking advantage of green tea to maximize its health benefits:

• Drink at least 2 cups per day: Woodson and Morris recommend drinking daily 2 to 3 cups of unsweetened green tea for maximum health benefits. “Coherence is essential with regard to the benefits for the health of green tea,” they say.
• Limit sweeteners: Avoid excess sugar because it can increase blood sugar and contribute to insulin resistance, a key factor in metabolic syndrome. Morris says that drinking green tea without added sugar helps maintain better control of blood sugar. But if you prefer your sweet tea, Woodson recommends adding green tea ice cubes to your smoothies or create a sparkling green tea sproutzer with sparkling water to obtain your daily dose of green tea.
• Drink it before or after meals: This can help improve digestion and can support the regulation of blood sugar. Studies suggest that food polyphenols (compounds found in green tea) can help sensitivity to insulin, which can benefit people with metabolic syndrome. “Having it after meals can also provide a feeling of fullness, which can help weight management,” said Morris.
• Try Matcha: Matcha is a form in green tea powder made by crushing whole tea leaves into a thin powder. “Since you consume the whole leaf, the matcha is more concentrated in antioxidants, vitamins and minerals than traditional impregnated green tea,” explains Morris. The same goes for green tea, however: limit the addition of tons of sweetening to your matcha. Instead, add your favorite milk, which adds natural sweetness without added sugar.

The bottom line

Research has proven that green tea can help improve many markers of metabolic syndrome, including better cholesterol, reduction in visceral fat and stable blood sugar. This is why our dietitists recommend drinking two to three cups of unsweetened green tea per day. “But it is important to remember that no food or drink is a treatment,” explains Morris. “The advantages of green tea work better in the context of a holistic health approach, which includes a balanced diet, regular physical activity, stress management and adequate sleep.”