The Skinny:
Green tea has a certain mystique—and a big one. Fans claim it can leap tall buildings in a single cup, fight crime, reduce poverty, save puppies and rescue children from dangerous situations, all while serving up an impressive menu of health benefits. If nothing else, proponents have been downing cups of tea green for at least 1,500 years if not longer. But are all its purported benefits on the level? Undoubtedly some are but with green tea mysteries solved, a little myth-busting may be in order. Read on.
The Slate:
Nutrient-Dense, Low-Carb, Low-Calorie Energy Drink?
Yes, it also offers hydration and a caffeine boost. The United States Department of Agriculture, in fact, reports that one cup of brewed green tea contains 2.45 calories, 29.4 mg of caffeine and 0.539 g of protein. There is no fat, fiber, sugar or carbohydrates found in green tea, but it does hold 50 to 150 mg of polyphenols and 450.8 mg of manganese—representing 20 percent of the daily value (DV). It also has 142.1 mg of vitamin B2 (riboflavin)—11 percent of the DV, and 2.0 mg of vitamin b7 (biotin)—7 percent of the DV.
Disease-Fighting Superfood?
This claim also comes in on the positive side largely thanks to the tea’s rich antioxidant content. Mount Sinai Hospital notes that green tea contains more antioxidant polyphenols than other teas. One cup has a whopping 50-100 mg of catechins, 150-160 mg of flavonoids and 50 to 150 mg of polyphenols. These antioxidants can neutralize and sometimes undo cellular damage from the free radicals that contribute to aging. Researchers have also identified correlations between tea consumption and decreased risk of many types of cancer, heart disease, atherosclerosis-causing high cholesterol, inflammatory bowel disease, diabetes and liver disease.
Beats Belly Fat?
Not really. Drinking green tea is an effective adjunct to a healthy lifestyle, diet and exercise regimen. But when consumed in normal quantities, its caffeine, polyphenol catechin and epigallocatechin gallate (EGCG) content isn’t enough to make a clinical difference in revving-up metabolism and burning fat for weight loss. Even if it did, spot reduction of belly fat is a myth. During weight loss, fat is metabolized evenly from all stored fat deposits. Body sculpting requires weight loss and muscle-building.
The New Ozempic?
Think again. Green tea does boost the production of the hormone that Ozempic mimics, glucagon-like peptide-1 (GLP-1.) This gut hormone can lower blood sugar by prompting the pancreas to release insulin after meals. It can also slow stomach emptying and quiet brain signals regulating hunger. However the Ozempic-like effects on weight promised on TikTok have not been supported by clinical trials. The brief, tiny boost in GLP-1 attributable to green tea is similar to placebo effects. Ultimately, more research is needed.
Matcha Equals Green Tea?
Maybe it is best to consider matcha supercharged green tea. Having double green tea’s caffeine—60 mg per cup—may explain matcha’s traditional use in Japanese tea ceremonies and aid in meditation. Leaves from Camellia sinensis plants destined for matcha are covered to limit photosynthesis, harvested and then ground to powder. The resulting concentrated brew has more antioxidants and a stronger, richer, slightly bitter umami flavor. Green tea is brewed from whole leaves that mature in sunlight. Matcha is lighter and fresher with grassy/earthy undertones.
Green Tea’s Caffeination Causes Problems?
This claim’s veracity depends on timing, amount consumed and personal sensitivity. With only 29.4 mg of caffeine per cup, green tea is relatively low in caffeine—only six-tenths of the 47 mg in black tea, half the 60 mg of caffeine in matcha and three-tenths of coffee’s 96 mg. Admittedly, caffeine sensitivity varies. To avoid problems, a limit of three to five cups a day is recommended. For sounder sleep, it is advised to skip drinking it late in the day or opt for decaffeinated green tea, which has only 2 mg of caffeine per cup.
Safe for Everyone?
This is a big nope. It is best to check with a doctor before becoming fixated on green tea. Mount Sinai Hospital notes green tea is probably not for people with heart problems, hypertension, kidney or liver problems, stomach ulcers and anxiety disorders. It can also interact negatively with some common medications (e.g., benzodiazepines, beta-blockers, MAO inhibitors, blood thinners, chemotherapy meds, birth control pills and antibiotics). It is particularly important for those who are pregnant or breastfeeding, have anemia, diabetes, glaucoma or osteoporosis to check with their doctor before drinking green tea.
Eyes Up:
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