If you’re not drinking green tea, you’re missing out on these 8 benefits
Many people consider green tea to be one of the healthiest drinks. However, Americans may prefer to receive caffeine corrections from coffee. an Estimated 85% Enjoy 1-2 drinks every day. However, the impact of caffeine can be too much for some people, causing them to feel anxious and lose sleep. Not only is green tea healthier, it also has about three times the amount of caffeine as coffee.
Should I switch from coffee to green tea? Check out the health benefits that green tea offers to determine what’s best for you.
Green Tea 101
Green Tea China has a long history dating back to around 3000 BC. Its beginnings as a medicinal drink led to green tea becoming one of the most popular drinks in the world. Global Tea Market is currently worth over $300 billion.
Green tea is an unoxygenic tea that comes from the Camellia sinensis plant. In Asia, it grows mainly in China and Japan. It picks tea leaves and heats them to prevent oxidation and preserves catechins, a natural flavonoid compound with antioxidant and anti-inflammatory properties. The leaves are then rolled and dried, but the treatment method may vary depending on the area.
There are six types of tea:
- Non-fermented green tea
- Lightly fermented yellow and white tea
- Semi-fermented oolong tea
- Fully fermented black tea
- The Dark Tea was announced
Green tea is the most widely consumed tea, with the health benefits and accounts for around 20% of the global tea production market.
Water temperature and Soaking time It depends on the type of tea. The ideal way to prepare green tea Soak it in water at a temperature of 180-185 degrees Fahrenheit for about 3 minutes. If you use water that is too hot, your tea can become a string agent from the release of tannins. Think about it Electric water kettle This allows you to set the temperature to set the best results.
A cup of green tea has 15-48mg of caffeine per 8oz. The caffeine content rises after 3 minutes, but it goes down when you reuse the tea bag.
What happens to your body when you switch from coffee to green tea?
I’m a coffee and tea lover. A typical day starts with a cup or two hot, steamy coffee. Then I’ll stay switched to green tea or herbal tea and water Hydration. But I began to realize what I was getting sausageand my stomach didn’t feel that good, even with just one cup of coffee.
I decided to replace it coffee To see what green tea will happen to my body. I wasn’t too worried anymore, but I was still focused. “Thanks to the L-theanine content, green tea offers a more sustained and calming focus without the anxiety or crash that you have experience with coffee,” he said. Allison TierneyBoard-certified Oncology Nutritionist and Cancer Survivor.
My stomach is feeling much better too. Tierney said, “While coffee can be tough on the stomach due to the sourness, green tea is usually easier to withstand.”
Dr. Raj DasguptaChief Medical Advisor of Garage Gym Reviews summarizes the benefits I have experienced. “Over time, you will notice that green tea is easier to digest than coffee, which means less stable energy, hydration and less stomach irritation.”
Looking for a caffeine-free alternative? Check out Herbal teaa blend of herbs, spices and plant ingredients that are usually free of caffeine (chamomile is one of my favorites). You can also try new tea Tea Club or Subscription.
8 Hidden Health Benefits of Green Tea
Although you can drink green tea due to health benefits, other forms of foods can also be beneficial, such as extracts, topical uses, and supplements. Check out some of the hidden health benefits of green tea, backed by experts and scientific research.
1. It may help you live longer
Multiple longitudinal studies suggest that drinking green tea may help you live longer by reducing the risk of illness and all-cause death. Almost 500,000 participants in A Research published in 202211 years later, follow-up found that those who drank at least two glasses of green tea a day had a lower risk of all-cause death. The inclusion of tea and coffee gave similar results.
a 2016 Cohort Study 6,517 Chinese and older Chinese adults have produced similar findings, particularly among those who have never smoked. Similarly, after 15 years of follow-up of over 164,000 healthy Chinese men, another 2016 Survey It has been found that green tea can reduce the risk of death and development cancer and cardiovascular disease.
According to 2019 Japanese Language ResearchWomen who drank 1-2 cups of tea daily had lower mortality rates from respiratory diseases and cancer, while women who drank 3 or more cups a day had lower risk of death from any cause, especially cardiovascular disease.
2. It can lower blood sugar levels
Type 2 diabetes is becoming more common, with 95% of the diabetic population being diagnosed with type 2. CDC. Some studies suggest that at least 2 cups of regular green tea consumption per day may reduce the risk of developing type 2 diabetes.
a 2023 Meta-analysis Of the 17 trials, a potential link between green tea consumption and fasting glucose and lower HBA1C levels has been shown. Researcher of 2019 Survey Among Japanese citizens aged 40-79, it was found that consumption of green tea may reduce the risk of type 2 diabetes by increasing serum ethylamine. a Research in Japan in 2020 Nearly 5,000 people with type 2 diabetes were involved. We concluded that drinking two cups of coffee and green tea daily could reduce the risk of death compared to drinking just one drink.
3. It can improve brain health and memory
Green tea compounds such as epigallocatechin-3 inflamation (EGCG) and L-thianine may help protect against age-related cognitive decline, memory maintenance, and lower risk of dementia. Middle-aged and elderly people who drank green tea at least once a week showed a 64% lower risk of cognitive impairment. 2020 Research.
a Separate studies for 2020 We showed a decrease in cerebrospinal fluid (CSF) biomarkers associated with an increased risk of Alzheimer’s disease. Despite that promise, additional research is needed to identify specific green tea compounds that benefit the brain and memory of habitual drinkers.
4. Strengthen fat burning and muscle building
If you are trying to burn fat and build muscle, green tea extracts may be useful. Researcher of 2021 Review We determined that consumption of green tea could improve weightlifting results than exercise alone. a Survey from 2013 It was found that GTE could increase fat oxidation by up to 17% during moderate intensity cycling sessions.
“One of the ways I personally use green tea extract is just before an aerobic exercise session,” said Terry Tetsian, a certified dietitian and founder. Thor: Rose’s Housegroup and individual wellness coaching companies. “I am limited to pre-exercise drinks that enhance fat burning, endurance, focus and recovery.
She recommends extracts containing 1 glass of green tea, or 200-300 mg of EGCG, 30-45 minutes before the workout, but with lower caffeine to avoid overstimulation.
That said, the conclusion of a 2013 study requires more research as it found that green tea extracts could increase fat oxidation at rest better than during exercise.
5. It can improve heart health
Supplementing green tea extracts may improve lipid and blood glucose profiles and reduce the risk of cardiovascular disease. 2021 Meta-analysis of 55 randomized controlled trials. a 2022 Research Of the 18,609 patients with hypertension, there was a link between green tea consumption and a lower risk of heart disease. Drinking more than two cups of coffee per day increases the risk of heart disease in people with severe hypertension.
a 2022 Genetic Analysis Although no correlation was found between green tea and a lower risk of heart disease, it was found to significantly reduce the risk of stroke, heart failure and hypertension.
6. Can strengthen bones
Loss of bone density, or osteoporosisyou are susceptible to breakage, but green tea may help strengthen your bones. Women over 50 It is most likely that you will develop osteoporosis. Green tea is high in antioxidants, which can improve bone formation and maintain volume and thickness. 2011 review of rat research.
a 2017 meta-analysis of 17 studies It was found that green tea polyphenols can limit bone loss, especially in women who do not drink alcohol or smoke. 1 Research from 2009 Despite the need for more human research, it suggests that green tea may help prevent osteoporosis by balancing bone metabolism and reducing the likelihood of bone loss.
7. It may be low risk of stroke
According to Stroke Awareness Foundationstroke affects approximately 800,000 Americans a year, with around 140,000 deaths per year. Regular consumption of green tea can reduce the risk of stroke. a Meta-analysis of nine studies in 2009 Consuming more than three cups of green tea every day can reduce your risk of stroke by 21%.
Ischemic stroke blocks the blood supply to the brain, accounting for about 87% of stroke. American Stroke Association. a 2012 Meta-analysis Of the 14 studies, drinking at least 3 cups per day reduced the risk of ischemic stroke by up to 13%.
in Large-scale cohort study from 2013 Of more than 82,000 Japanese people, the researchers found that drinking at least four cups of green tea or two cups of coffee per day reduces the risk of stroke. 20%. a 2019 Survey Of the 46,200+ people over 18.5 years, it was found that one to six cups of green tea daily reduces post-stroke or heart attacks or heart attacks. For those with no history of stroke or heart attack, green tea and coffee consumption improved results compared to non-submissives.
8. Reduces anxiety and stress
There’s green tea Maximum concentration Among the amino acid L-theanine compared to other teas, it can help reduce anxiety and stress levels.
in 2017 survey of 20 studentsand it was found that people who drank low-caffeine green tea had a lower stress response than the placebo group. Another 2017 study of middle-aged individuals We also found a lower stress marker in the green tea group, which also improved sleep quality compared to the placebo group.
in 2019 RCT Of the 30 people supplemented with 200 mg of L-theanine per day for 4 weeks, the supplement group had lower anxiety and stress scores and higher cognitive scores than the placebo group. However, keep in mind that there are average green tea cups around 15mg of L-theanine.
Conclusion
Full of antioxidants and protective compounds, green tea has a long history of offering a wide range of health benefits. Consuming more than 2 cups per day regularly reduces the risk of illness, promotes fat burning, and helps to live longer. If you are considering reducing your coffee consumption, we recommend switching to green tea.