Many people think green tea is one of the healthiest drinks out there. However, Americans may prefer to get caffeine from coffee. one Estimated 85% Enjoy one or two cups a day. However, the vibration of caffeine can be too much for some people, causing them to feel uneasy and lose sleep. Not only is green tea healthier, but it also has three times lower caffeine than coffee.
Should you switch from coffee to green tea? Check out green tea to decide for you which one is best for your health benefits.
Green Tea 101
green tea In China, the history can be traced back to 3000 BC. Its beginning as a medicinal beverage has led to green tea becoming one of the most popular drinks in the world. Now, the global tea market is worth more than $300 billion.
Green tea is an oxygen-free tea from camellia plants. It grows in Asia, mainly in China and Japan. Pull out the tea leaves and heat them to prevent oxidation and preserve catechin, a natural flavonoid compound with antioxidant and anti-inflammatory properties. The leaves are then rolled and dried, although the treatment may vary depending on the area.
There are six types of tea:
- Non-fermented green tea
- Light enzyme yellow and white tea
- Semi-fermented Oolong Tea
- Completely fermented black tea
- Black tea after fermentation
Green tea is the most widely consumed tea with the greatest health benefits, accounting for 20% of the global tea production market.
Water temperature Steep time Varies by type of tea. this The ideal way to prepare green tea Soak it with water at a temperature of 180 to 185 degrees Fahrenheit for about three minutes. If you use water that is too hot, your tea may accumulate due to the release of tannins. Consider a Electric kettle This allows you to set the temperature for best results.
Every 8 ounces of caffeine is between 15 and 48 mg. If you soak the caffeine content in three minutes, but if you reuse the tea bag, it will drop.
What happens to your body when you move from coffee to green tea?
I’m a coffee and tea lover. A typical day starts with a steaming cup or two of hot coffee. Then I’m going to switch to green or herbal tea and water to keep Hydration. But I started to notice that I already got Shakeeven if I only drank one cup of coffee, my stomach was not that good.
I decided to exchange coffee Look at green tea and see what happens to my body. I’m not that nervous anymore, but I still have the focus. “Because of its l-theanine content, green tea provides a more sustained and calm focus without stirring or collapsed coffee experience.” Alison Tierneya board-certified oncology nutritionist and cancer survivor.
My stomach feels much better, too. Tierney mentioned: “Coffee can be harsh on the stomach due to the acidity of coffee, and green tea is usually more tolerated”, I agree. ”
Dr. Raj Dasguptathe lead medical consultant at Garage Stadium Review summarizes the benefits of my experience: “Over time you may notice more stable energy, better hydration and less stomach irritation because green tea is easier to digest than coffee.”
Looking for a decaffeinated alternative? Check Herbal teaa mixture of herbs, spices and plant materials that do not usually contain caffeine (chamomile is one of my favorites). You can also try Tea Club or Subscribe.
8 The Hidden Health Benefits of Green Tea
While you can drink green tea for some health benefits, it can also be beneficial in other forms such as extracts, topical applications and supplements. Check out some of the hidden health benefits of green tea with support from experts and scientific research.
1. Can help you live longer
Multiple longitudinal studies have shown that drinking green tea can help you for longer by reducing disease and all-cause mortality. Nearly 500,000 participants Research published in 2022At follow-up 11 years later, it was found that those who drank at least two cups of green tea a day had a lower risk of all-cause mortality. The results included in coffee and tea were similar.
one 2016 population research Similar findings were found among 6,517 middle-aged and older Chinese adults, especially among those who have never smoked. Similarly, after 15 years of follow-up of more than 164,000 healthy Chinese men, it is different 2016 Research Green tea may reduce risk of death and development cancer and cardiovascular disease.
according to 2019 Japanese Researchwomen who drink one or two cups of tea a day have lower mortality rates of respiratory diseases and cancer, and women who drink three or more cups a day have lower risk of mortality, especially cardiovascular disease.
2. May lower blood sugar
Type 2 diabetes is becoming more common, with up to 95% of people with diabetes being diagnosed with type 2. Department of Disease Control. Some studies have shown that regular consumption of at least two cups of green tea per day may reduce the risk of type 2 diabetes.
one 2023 meta-analysis In 17 trials, a potential link between green tea consumption and lower fasting glucose and HBA1C levels. Researchers 2019 Research Among Japanese citizens aged 40 to 79, consumption of green tea may reduce the risk of type 2 diabetes by increasing serum ethylamine. one Research in Japan in 2020 Nearly 5,000 patients with type 2 diabetes were involved. Conclusion is that drinking two cups of coffee and green tea per day can reduce the risk of death compared to drinking only one beverage.
3. Can improve brain health and memory
Green tea compounds, such as Epigallocatechin-3 Gallate (EGCG) and L-theanine, may help prevent age-related cognitive decline, preserve memory and reduce the risk of dementia. According to one 2020 Research.
one Independent 2020 study Reduced cerebrospinal fluid (CSF) biomarkers associated with an increased risk of Alzheimer’s. Despite the promise, further research is needed to point out specific green tea compounds that benefit the brain and habitual drinkers’ memory.
4. Strengthening fat and muscle building
If you want to burn fat and build muscle, green tea extract may help. Researchers 2021 Comments Determining green tea consumption can improve weightlifting, rather than just improving weightlifting from exercise. one 2013 research GTE was found to increase fat oxidation by up to 17% during moderate-intensity cycling sessions.
“One way I personally use green tea extract is before cardio,” said Terry Tateossian, ISSA certified dietitian and founder Thor: House of Rosesa group and personal health coaching company. “I restricted it to pre-workout drinks, which enhances fat burning, endurance, concentration and recovery while keeping you hydrated and energetic.”
She recommends drinking a cup of green tea 30 to 45 minutes before workout, or extracting 200 to 300 mg of EGCG, but is lower in caffeine to avoid overstimulation.
That being said, the conclusions of the 2013 study found that green tea extracts may increase static fat oxidation better than when exercising, so more research is needed.
5. Can improve heart health
Supplementing green tea extracts can improve lipid and blood sugar characteristics, thereby reducing the risk of cardiovascular disease. 2021 meta-analysis 55 randomized controlled trials. one 2022 Research Among 18,609 people, the link between consumption of green tea and a lower risk of heart disease even in patients with hypertension. Drinking two or more cups of coffee a day can increase the risk of heart disease in patients with severe hypertension.
Although 2022 Genetic Analysis No correlation was found between green tea and lower risk of heart disease, and it found that it significantly reduced the risk of stroke, heart failure and hypertension.
6. Can strengthen bones
Loss of bone density or Osteoporosismaking it easier for you to break, but green tea may help strengthen bones. Female over 50 years old Osteoporosis is most likely to develop. Green tea has high antioxidants, which can improve bone formation and retain volume and thickness. 2011 Comments Rat study.
one A meta-analysis of 17 studies in 2017 Green tea polyphenols are found to limit bone loss, especially in women who do not drink alcohol or smoke. one 2009 research Green tea is suggested to help prevent osteoporosis by balancing bone metabolism and reducing the chances of bone loss, although more human research is needed.
7. Possible to reduce the risk of stroke
according to Basics of stroke awarenessstroke affects nearly 800,000 Americans each year, and about 140,000 deaths per year. Regular consumption of green tea may reduce the risk of stroke. one A meta-analysis of nine studies in 2009 It is found that eating three or more cups of green tea per day can reduce your risk of stroke by 21%.
Cerebral ischemic stroke blocks blood supply to the brain, accounting for 87% of strokes. American Stroke Association. one 2012 meta-analysis In 14 studies, drinking at least 3 cups per day reduced the risk of ischemic stroke by 13%.
exist Large cohort study in 2013 Among more than 82,000 Japanese, researchers found that drinking at least 4 cups of green tea or two cups of coffee a day reduces the risk of stroke 20%. one 2019 Research More than 46,200 people have found that one to six cups of green tea per day reduces the risk of death or a heart attack. For those who have no history of stroke or heart attack, green tea and coffee consumption improves results compared to non-drinkers.
8. Relieve anxiety and stress
Green tea has Maximum concentration The amount of the amino acid L-theanine may help reduce your anxiety and stress levels compared to other teas.
exist 20 students studied in 2017people with low caffeine green tea found to have lower stress responses than those in the placebo group. other Research on middle-aged people in 2017 The green tea group also had lower stress markings compared with the placebo group, which also improved their sleep quality.
exist 2019 RCT Among the 30 people who were supplemented with 200 mg of L-theanine per day during the four weeks, the supplementary group scored lower anxiety and stress and had higher cognitive function scores. But remember that the average green tea is around 15mg l-theanine.
Bottom line
Green tea is full of antioxidants and protectant compounds, with a long history of providing a wide range of health benefits. Eating two or more cups regularly every day may reduce your risk of illness, enhance fat burning and help you for longer. If you are considering reducing your coffee consumption, you may want to switch to green tea.
