From weight loss to improved digestion, these are some of the possible benefits of green tea that research has shown.
Green tea is arguably one of the most well-known superfoods, but how much do you know about what's in your cup?
What is green tea?
Green tea is made from the leaves of the Camellia sinensis plant, just like all other non-herbal teas. However, unlike black and oolong teas, green tea is less processed because it is made by steam drying. The delicate processing technique is thought to be one of the reasons green tea is so rich in nutrients and antioxidants - all of which may provide a range of health benefits. In fact, according to the National Center for Complementary and Integrative Health (NCCIH), green tea has been used in medical practice in China and Japan for centuries.
While you may have heard a lot of discussion about the benefits of green tea, the NCCIH notes that much of the evidence is not conclusive and more research is needed. New York City-based Megan Casper, RDN, owner of Megan Casper Nutrition, points out another key caveat: "Many green tea studies use green tea extract, which is much stronger than regular home brewed tea."
Casper says the potential health benefits of green tea may also vary depending on the brand you choose and how it's made. "Hot tea [may] contain more antioxidants because iced tea usually uses [fewer] tea bags and is watered down," she says, but "tea that's brewed cold over a few hours contains the same as hot tea." Caffeine-free brands of green tea also may not have as much benefit because the processing takes away antioxidants.
Newer to the scene and being talked about for its potential benefits is matcha green tea. Matcha is made from ground whole green tea leaves mixed with freshly boiled water, and Casper says this preparation boosts the antioxidant content of this green tea as well as the caffeine content.
Learn more about the possible health benefits of green tea and how this popular beverage can help complement a healthy diet and lifestyle.
Ten Health Benefits of Green Tea
1. Green tea packaged nutritional punch
When choosing green tea, you can feel good about what's in your cup. See what's in it:
- Caffeine, an alkaloid that has a stimulating effect on the nervous system
- Amino acids, such as L-theanine, which may help improve concentration
- Fluoride, a mineral that helps strengthen tooth enamel
Unlike other types of tea, green tea contains high levels of compounds called catechins. The most well-known catechin is epigallocatechin-3-gallate (EGCG).
When it comes to choosing healthy green tea, Natalie Rizzo, RD, based in New York City, offers a pro tip: "If you want real green tea, make sure the package says 100% green tea or choose pure green tea leaves."
2. green tea can be part of a healthy weight loss diet
The NCCIH notes that there is not enough evidence that drinking green tea causes weight loss in people who are overweight or obese. But studies involving green tea extract suggest it may help.
That is, one such study suggests that the caffeine in green tea may help suppress appetite and accelerate calorie burning through a process called thermogenesis. Just know that most of the research on green tea is on this more concentrated extract. a May 2014 article published in the Canadian Journal of Pharmacists notes that it does not involve steeping tea bags in your cup.
"If you're trying to add green tea to your diet to help with weight loss, don't expect this to work if you're eating a high-calorie diet," Rizzo says. "While it does have fat-burning properties, [green tea] won't burn enough fat to make up for a poor diet." Most importantly, according to the Mayo Clinic, if you drink pre-made tea sweetened with a sweetener, it may inhibit the effects of losing weight through green tea.
Your best bet? Do what's proven to work - follow a healthy, balanced diet and exercise regularly to lose weight. Adding green tea to your diet may help, but don't expect it to be a panacea.
3. The benefits of green tea extend to your abdomen
Drinking too much caffeine can make you nervous and interfere with your sleep, but stimulants can also help you stay regular. If you are sensitive to the caffeine content in coffee, try using green tea. It also contains caffeine, but less than coffee. According to the Mayo Clinic, 8 ounces of caffeinated brewed coffee contains 95 to 165 milligrams of caffeine, while 8 ounces of brewed green tea contains 25 to 29 milligrams of caffeine.
4. Green tea may help reduce rheumatoid arthritis symptoms
If you want to reduce inflammation, add green tea to your shopping list.
In a study published in the Journal of Nutrition, rats given green tea extract in their drinking water then induced the autoimmune disease rheumatoid arthritis (RA) with less severe symptoms than rats with RA who drank plain water. More studies in humans are needed, but the researchers note that green tea extract may be helpful when used in conjunction with traditional RA treatments.
A study in a 2011 review published in Arthritis Research and Therapy showed similar anti-inflammatory effects in mice with osteoarthritis, but it's too early to tell if the same effects will be seen in humans.
5. Green tea may help repair damaged skin and prevent skin cancer
In a preliminary study published in February 2010 in Cancer Prevention Research, mice exposed to green tea polyphenols in drinking water showed better skin cell repair after UV damage, but it is not clear if the same effect would be observed in humans.
Green tea may also help treat skin conditions such as eczema and warts, according to an article published in August 2015 in the Journal of the German Society for Dermatology.
6. Green tea may help lower blood sugar levels in people with type 2 diabetes
People with type 2 diabetes develop high blood sugar (hyperglycemia) due to a condition known as insulin resistance, in which the cells, muscles and liver are unable to efficiently absorb glucose to provide energy for the body. According to the American Diabetes Association, poorly managed diabetes increases the risk of complications such as heart disease, neuropathy (nerve damage), amputations and eye problems.
However, according to a study published in September 2014 in the Iranian Journal of Medical Sciences, green tea may help reduce insulin resistance as part of a healthy diet for type 2 diabetes. In this study, participants who drank 150 ml of green tea or sour tea 3 times a day for 4 weeks saw positive results.
7.Drinking green tea may improve your alertness and brain health
According to the NCCIH, one of the most popular characteristics of green tea is mental alertness. This short-term effect is related to the amount of caffeine in green tea. Caffeine itself is a central nervous system stimulant and can cause problems when consumed in large amounts. But the decaffeinated content of green tea is enough to wake you up without causing the anxiety and restlessness associated with highly caffeinated products like coffee.
8. Green tea may help prevent certain types of cancer
According to the National Cancer Institute, cancer occurs when free radicals attack healthy cells in the body, but antioxidant-rich foods and beverages such as green tea are thought to help prevent this process. In particular, EGCG content appears to offer protection.
A review published in Molecules and Cells in February 2018 cited studies suggesting that green tea extract may help delay the onset of certain types of cancer and prevent their recurrence. Nonetheless, many of the studies on the link between cancer prevention or treatment and green tea involve mice or cell cultures, not humans, and green tea extracts, not green tea itself.
9. Drinking green (and black) tea may have a protective effect on the heart
In addition to green tea's cholesterol-lowering properties, the NCCIH also notes that green tea may lower high blood pressure. In turn, this can improve heart health, according to the National Heart, Lung, and Blood Institute. A similar effect can be seen with black tea.
If you are currently taking antihypertensive medications, such as beta-blockers, drink green tea in moderation. According to the NCCIH, large amounts of green tea, especially in supplement form, may interact with these types of medications.
10. Green tea may help reduce anxiety, but more research is needed
Drinking a cup of green tea may help reduce symptoms of anxiety-related disorders such as generalized anxiety, obsessive-compulsive disorder and social anxiety disorder. an October 2017 review published in Phytomedicine cites a study that suggests caffeine and the amino acid L-theanine can work together to reduce anxiety and affect other brain functions, including memory and attention.
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