If you do not drink green tea you miss these 8 advantages

Many believe that green tea is one of the most healthy drinks there. But Americans may prefer to handle their caffeine from coffee. An Approximately 85% Enjoy a glass or two every day. However, caffeine can be too much for some, which makes them feel trembling and lose sleep. Not only is green tea healthy, but it also has about three times less caffeine than coffee.

Do you have to move on to green coffee tea? See the health benefits that Green Tea offers to decide which is the best for you.

Green tea 101

Green tea There is a long history dating from about 3000 BC in China. Its start as a healing drink has led to the fact that green tea becomes one of the most popular drinks in the world; The global tea market now costs over $ 300 billion.

Green tea is a neo -acid tea that comes from the Camellia Sinensis plant. It grows in Asia, mainly in China and Japan. Tea leaves are extracted and then heated to prevent the oxidation and preservation of catechins, a natural flavonoid compound with antioxidant and anti -inflammatory properties. The leaves are then wound and dried, although the processing method may vary depending on the region.

There are six types of tea:

• Unfermented green tea
• Slightly fermented yellow and white tea
• Semi -fermented tea oolong
• Fully fermented black tea
• After fermented dark tea

Green tea is the most widely consumed tea and has the most health benefits, which represents about 20% of the global market for the production of tea.

Water temperature and invasion They vary according to the tea type. Ther Perfect way to make green tea is to steep it for about three minutes using water at 180 to 185 degrees Fahrenheit. Your tea can lead to the release of tannins if you use water that is too hot. Think about Electric water This allows you to set the temperature for the best results.

A glass of green tea has between 15 to 48 mg caffeine at 8oz serving. The contents of the caffeine increase if you have been steep for three minutes, but you go down if you re -use the tea bag.

What happens to your body when you go from coffee to green tea?

I am a lover of coffee and tea. A typical day used to start with one or two glasses of hot, steam coffee. I would then go to green or herbal tea and water to stay hydratedS But I began to notice that I was getting sausageAnd my stomach didn’t feel so great, even with just one cup of coffee.

I decided to exchange coffee To see green tea what will happen to my body. I was no longer so trembling, but I still had a focus. “Thanks to the content of L-theanin, Green Tea provides a more resistant and calm focus, without a flicker or a collapse that some experience with coffee,” said Alison TireniCertified oncology oncological nutritionist and survived with cancer.

My stomach also feels much better. Tierney mentioned that “coffee can be raw on the stomach because of its acidity, while green tea is usually easier to tolerate”, which I agree with.

Dr. Raj DasgptaChief medical adviser on garage fitness reviews summarizes the benefits I have experienced well: “Over time, you will probably notice more stable energy, better hydration and less stomach irritation, since green tea is easier to digest than coffee.”

Looking for an alternative without caffeine? See Herbal teasA mixture of herbs, spices and vegetable material that usually does not contain caffeine (chamomile is one of my favorite). You can also try new teas by a Tea Club or SubscriptionS

8 hidden health benefits from green tea

Although you can drink green tea for some health benefits, it can be useful in other forms such as extracts, local applications and supplements. See some of the hidden benefits for the health of green tea, supported by experts and research.

1. May help you live longer

Many longitudinal studies suggest that drinking green tea can help you live longer by reducing the risk of illness and mortality for all causes. Nearly 500,000 participants in a A study published in 2022With follow-up after 11 years, they find that those who drank at least two glasses of green tea a day have a lower risk of mortality. The inclusion of coffee with tea had similar results.

A Cohort survey for 2016 From 6,517 middle -aged adults and elderly people give similar discoveries, especially among those who have never smoked. In the same way, after a 15-year tracking of over 164,000 healthy Chinese men, different 2016 Study found that green tea could reduce the risk of dying and development Cancer and cardiovascular disease.

According to a 2019 Japanese surveyWomen who drank one to two glasses of tea a day have a lower percentage of respiratory diseases and cancer mortality, and those who drank three or more glasses a day have a less risk of death for all causes, especially cardiovascular diseases.

2. May lower blood sugar

Type 2 diabetes is becoming more and more common, with 95% of the diabetes population diagnosed with type 2, according to CDCS Some studies suggest that regular consumption of green tea of ​​at least two glasses a day may reduce the risk of developing type 2 diabetes.

A 2023 meta-analysis Of 17 tests, they show a potential link between the consumption of green tea and the lower fasting glucose and HBA1C levels. Researchers in a 2019 survey From 40 to 79-year-old Japanese citizens, it is found that consuming green tea can reduce the risk of type 2 diabetes by increasing serum ethylamine. A 2020 Study in Japan nearly 5,000 people with type 2 diabetes participated. He concluded that drinking two cups of coffee and green tea a day could reduce the risk of death compared to drinking only one of the drinks.

3. May improve brain health and memory

Green tea compounds, such as Epigallocatechin-3 Great (EGCG) and L-Theanin, can help prevent the age-related cognitive decline, maintaining memory and reducing the risk of dementia. Middle-aged adults and adults drinking green tea at least once a week show a 64% lower risk of cognitive impairment, according to a 2020 StudyS

A Separate study 2020 He showed a decrease in cerebrospinal fluid biomarkers (CSF) associated with an increased risk of Alzheimer’s. Despite their promise, further studies are needed to determine the specific compounds of green tea that are beneficial to the brain and memory of the usual drinkers.

4. Improve fat burning and building muscle

If you are looking to burn fat and build muscles, green tea extract can help. Researchers in a 2021 review Definitely, consuming green tea can improve the results of weight lifting more than just exercise. A 2013 study The GTE found can enhance fat oxidation by up to 17% during a moderate intensity cycling session.

“One of the ways in which I personally use green tea extract is just before a cardio session,” says Terry Tateosian, certified by Isa Nutritioner and founder of Thor: The house of the roseGroup and individual wellness coaching company. “I would keep its use limited to a drink before a workout that increases fat burning, endurance, focus and recovery while keeping you hydrated and energized,” Tatessian continued.

She recommends a glass of green tea 30 to 45 minutes before a workout or extract with 200 to 300 mg EGCG, but a lower caffeine to avoid over -stimulation.

This said the conclusion of the 2013 study found that green tea extract could increase the oxidation of fat at rest more than during exercise, so more research is needed.

5. May improve heart health

The additive of green tea extract can improve lipid and glycemic profiles, reducing the risk of cardiovascular disease according to a 2021 meta-analysis of 55 randomized controlled studies. A 2022 survey Out of 18,609 people showed a link between the consumption of green tea and the lower risk of heart disease, even in those with high blood pressure. Drinking two or more cups of coffee a day increases the risk of heart disease for people with severe hypertension.

Though a a 2022 genetic analysis He did not find a connection between green tea and a lower risk of heart disease, he found that he significantly reduced stroke, heart failure and risk for hypertension.

6. It can strengthen the bones

Losing bone density, or OsteoporosisIt makes you more susceptible to breaking, but green tea can help strengthen your bones. Women over 50 They will most likely develop osteoporosis. Green tea is high in antioxidants, which can improve bone formation and retain volume and thickness according to a Review of 2011 of rat studies.

A 2017 Meta-analysis of 17 studies They found that green tea polyphenols could limit bone loss, especially in women who do not drink alcohol or smoke. One A 2009 study It suggests that green tea can help prevent osteoporosis by balancing bone metabolism and reducing the chance of bone loss before it begins, although more human studies are needed.

7. May reduce the risk of stroke

According to Stroke FoundationStrokes affect almost 800,000 Americans a year, with about 140,000 deaths a year. Consuming green tea can regularly reduce the risk of stroke. A Meta-analysis since 2009 of nine studies Consumption of three or more glasses of green tea a day can reduce the risk of stroke by 21%.

Ischemic stroke blocks the blood supply to the brain and represents about 87% of strokes, according to American Stroke AssociationS A 2012 meta-analysis Out of 14 studies found that drinking at least three glasses a day reduced the risk of ischemic stroke by as much as 13%.

In a A large cohort survey for 2013 Out of over 82,000 Japanese, researchers found that drinking at least four glasses of green tea or two cups of coffee a day reduced the risk of stroke from 20%S A 2019 survey Out of more than 46,200 people in 18.5, they have found that between one and six glasses of green tea every day lowers the risk of death after a blow or heart attack. For those without stroke or heart attack history, consuming green tea and coffee has improved results compared to non -drinking.

8. Reduce anxiety and stress

Green tea has tallest concentration The amino acid L-theanin compared to other teas, which can help reduce your anxiety and stress levels.

In a 2017 Survey of 20 studentsThose who drink low-caffeine green tea have been found to have a lower response to stress than the placebo group. Other 2017 Survey of Middle Age Persons They also found more stress markers in the green tea group, which also improved the quality of their sleep compared to the placebo group.

In a 2019 RCT Of the 30 people who have been supplemented with 200 mg L-theanin per day for four weeks, the supplement group has lower anxiety and stress results and higher cognitive function results than the placebo group. However keep in mind that the middle glass of green tea has around 15 mg l-theanineS

Bottom line

Filled with antioxidants and protective compounds, green tea has a long history of providing a wide range of health benefits. Regular consumption of two or more glasses a day can reduce the risk of illness, increase fat burning and help you live longer. If you are considering reducing coffee consumption, you may want to move on to green tea.