Experts share the health benefits of regularly drinking green tea, now recognized as a superfood

We already know that drinking green tea is good for our body, but there is some misinformation about this health elixir.

That being said, dietitians share what they have found about the potential benefits of green tea.

Popular for its health benefits, green tea is now recognized as a superfood.

Once used for hydration, ceremonies, and medicine, it is considered “the second most popular drink in the world after water.”

Meanwhile, claims that green tea can affect heart disease, cancer risk, and weight loss are debated.

However, experts agree that drinking tea instead of sugary drinks is a healthy choice.

“Tea itself is great because it has antioxidants,” dietitian Teresa Fung, Sc.D., co-chair of the nutrition department at Simmons University in Boston, told TODAY.com.

“You’re drinking fluids, and when we are getting our fluids from tea, hopefully, we are not getting it from soda,” she added.

Dr. Jay Lee, a medical director at Integrated Health Partners of Southern California, highlights that regular green tea consumption can benefit health.

“Many patients do sort of swear by it and believe that it does help with their sense of wellbeing,” he said.

Green vs black tea: which is better?

Green and black tea come from the same tree but are processed differently, said Fung.

Black tea leaves are oxidized and darkened for longer, while green tea is processed less, preserving more antioxidants.

Green tea nutrition facts

Green tea is low in calories, provided you don’t add sweeteners or cream. The U.S. Department of Agriculture said one cup contains 2 calories and 29 milligrams of caffeine.

Moreover, it does not contain fat, sugar, carbs, or fiber, but it does contain small amounts of magnesium, potassium, manganese, and riboflavin.

Can green tea reduce weight or belly fat?

While green tea contains caffeine, which may slightly boost metabolism, Fung says it’s not enough to make a real difference.

The NCCIH also notes that green tea extracts don’t lead to significant or lasting weight loss in overweight or obese adults.

“People think if you drink a few cups of green tea, you’ll see the fat melt away,” David Nieman, director of the Human Performance Lab at Appalachian State University, told Consumer Reports. “That’s just not going to happen.”

How many cups of tea should you take daily?

The NCCIH says drinking up to eight cups of green tea daily is generally safe.

For optimal health benefits, Fung suggests having at least three cups daily.

On the other hand, if you’re sensitive to caffeine, Lee advises moderating your intake. A cup of green tea has about one-third of the caffeine found in coffee.

Green tea is traditionally enjoyed plain, but you can add lemon or honey.

Fung advises against green tea in chai lattes due to the added milk, sugar, and calories.

What are the benefits of green tea?

1. Green tea is high in polyphenols and antioxidants that may reduce the risk of inflammation-related diseases, such as cancer, by eliminating harmful free radicals. However, studies on green tea’s impact on cancer have shown mixed results, according to the National Center for Complementary and Integrative Health (NCCIH). 

2. The main polyphenols in green tea can also reach the large intestine, where gut bacteria break them down, fueling beneficial bacteria and improving gut function and immune support.

3. Green tea might improve heart disease risk factors, such as cholesterol and blood pressure, but current studies are limited and inconclusive.

4. Green tea may also lower blood sugar slightly, with short-term studies showing a significant reduction in fasting glucose. However, the 2020 review and meta-analysis authors stress that long-term trials are still necessary.

5. Green tea naturally contains fluoride, which helps prevent tooth decay, as the tea plant absorbs it from the soil. Notably, matcha green tea powder has the highest fluoride concentration among various teas tested.

6. Green tea has natural stimulants like caffeine, although in lower amounts than coffee. It can help keep you alert and focused, says goodFOOD.

7. Research suggests that green tea could help with slight weight loss in overweight or obese individuals, likely due to its thermogenic properties from caffeine and catechins.

8. Green tea contains L-theanine, an amino acid that promotes calmness by increasing mood-enhancing brain chemicals like GABA, dopamine, and serotonin.

9. The polyphenols found in green tea might help slow down the brain’s aging process. By doing so, they offer potential protection against cognitive decline.

Is green tea extract supplement as good as brewed?

Experts advise brewing and drinking green tea instead of using extract supplements. This method lets you enjoy the flavor, savor the tea, and stay hydrated.

“I’m generally in favor of avoiding pills when you can,” Lee notes.

Nutritional supplements, which aren’t regulated by the U.S. Food and Drug Administration, pose a concern.

Fung also questions how many antioxidants remain active after green tea is processed into supplement form, given their sensitivity to oxygen.

Moreover, the NCCIH warns that green tea extracts in pill form have been linked to liver problems.

People with liver disease should also consult their doctors before using these supplements.

Disclaimer: This article is provided solely for informational purposes and should not be considered a substitute for professional advice, diagnosis, or opinion. It is strongly recommended to consult with qualified professionals for any mental health concerns or issues.