Green tea is better for you than you think

OMore than water, tea is the most widely consumed beverage in the world. And for good reason: tea is good for you, especially the green variety.

Several benefits of green tea are supported by solid research. Others, especially. For example, influencers sometimes refer to green tea as “natural Ozempic,” suggesting that it works like an anti-obesity drug. If this statement sounds exaggerated, that’s because it is, the researchers say.

Below, they explain what science shows about green tea’s role in fighting obesity and diabetes, boosting heart and brain health, and fighting cancer.

Green tea, the unicorn of nutrition

Tea leaves are unique because they contain more catechins than any other drink or food. These compounds protect cells from damage as we age.

Green tea may be healthier compared to other teas, in part because it is less active on the way to our cups. Black and oolong teas are fermented, a process that reduces their catechins, although fermentation produces other types of healthy compounds.

Green tea contains several types of catechins, but one called EGCG is the most powerful for protecting cells and fighting inflammation. “That’s what makes green tea so special,” says Laura Acosta, an associate professor of nutrition at the University of Florida who researches green tea.

How to drink it

When green tea is freshly brewed, it contains more EGCG than ready-to-mix or ground green tea powder, which is very different from their EGCG content, from 2 to 200 mg by serving, Acosta says. If you go the powder route, look for packages that state their EGCG content, and try to use them soon after purchase. Sitting on pantry shelves for six months, flour loses 30-50% of its catechins, Acosta says, which means fewer health benefits.

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Aim for 2 to 4 cups of green tea a day, says Jeffrey Blumberg, a research professor of nutritional sciences at Tufts University, depending on your sensitivity to caffeine. Marilyn Cornelis, assistant professor of preventive medicine at Northwestern University says: “Data shows that there are diminishing returns for health after drinking five cups.

You’ll want to keep this trend for a while – years, not days. “Over time, it’s going to have consequences,” Acosta says.

Controlling obesity

So, are TikTokers right to trade obesity pills like Ozempic for a tall cup of tea?

Don’t rely on it. The research is not as clear as social media suggests. For example, a nutritionist on TikTok in March analyzed one clinical trial on whether green tea works as an anti-obesity drug by stimulating the hormone GLP-1, which promotes feelings of hunger. and lowering blood sugar. According to him, the result of the trial is that green tea raised GLP-1 – but the real result “isn’t what he said,” Blumberg says. In fact, the researchers did not find a significant difference between the group that received green tea, and the group that did not receive it.

A 2017 review of research found no evidence that green tea affects blood sugar levels. However, Cornelis thinks it can “inhibit the absorption of carbohydrates, which can reduce blood sugar levels.” Some studies have found that the catechins in green tea have contributed to feelings of hunger and weight loss. “In theory, it could help control obesity or diabetes, but we need more data to support it,” says Dr. Sara Ghoneim, an orthopedic surgeon at Massachusetts General Hospital and a spokesperson for the American Gastroenterological Association.

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Clinical research on green tea often involves very high doses of EGCG, using pills rather than a drink. These green tea extract pills available online pack a maximum of 800 mg of EGCG. This drink won’t make much money unless you put on your beer hat from college and chug it all day.

High doses of the drug can damage the liver if taken regularly over many years, but research suggests that only about 5% of people are at risk of these effects. “Basic animal research suggests that high doses can damage the liver,” but probably only when you’re fasting, when the liver is more vulnerable, Blumberg says.

However, the culprit can leave some of the benefits of the tea. “I recommend drinking the whole drink,” says Cornelis. Excessive consumption of green tea can also cause nausea or acid reflux, Ghoneim notes, especially for those concerned about tea. “It really depends on the individual,” he says. “Start with a few cups and see how you do.”

The effects of drinking a few cups a day will be gradual, like one pound lost in 12 weeks. “Eating tea plants is not like a drug. It will not have a strong effect,” says Carol Johnston, a professor of nutrition at Arizona State University. But that’s no reason to put your cup down, he adds. “Losing weight slowly is the best way to lose weight. Don’t expect to lose 10 kilos in two weeks. This is a lifelong process everyone.”

Preventing heart disease

Regular consumption of green tea supports heart health, in part by lowering blood pressure, according to a recent meta-analysis. Other research, written by Acosta, showed the same effect in postmenopausal women.

It can also lower cholesterol, Cornelis found. “It lowered bad cholesterol and increased good cholesterol,” he says. “That may be the basis of the beneficial effect on heart disease.”

Animal studies point to similar benefits, although Johnston notes that most human research suggests that only 5% of the catechins in green tea enter the bloodstream. He says: “It doesn’t absorb well. But there is a possible solution: combine green tea with sources of vitamin C, such as lemon juice or mixed strawberries, which work well with tea. “Vitamin C can improve some absorption,” says Johnston.

Protecting brain health

Drinking green tea is associated with a lower risk of Alzheimer’s and Parkinson’s disease. Brain health is one of the “biggest health benefits” of green tea, Acosta says.

The caffeine in tea can be very helpful in keeping the mind clear. Many studies show that caffeine increases cognition in the short term, which could translate into long-term protection for people who regularly have quaffers, Cornelis says. Caffeine blocks certain receptors in the brain that affect dopamine, which is involved in Parkinson’s, he adds.

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Now, a cautionary tale: green tea vs. coffee. Both drinks have their ardent defenders, but it’s hard to pick a clear winner. Coffee has twice as much caffeine as tea, but green tea is high in L-theanine, a protein that has a calming effect and improves focus and attention, Blumberg says. At least one study found that green tea, but not coffee, was associated with better cognition as people aged.

Detoxification

Another theory that appears on the internet is that green tea “destroys” the body. This theory is incorrect, Acosta says, because EGCG can become toxic itself. After EGCG produces healthy changes, the body works to metabolize and eliminate this compound to avoid harm from it. “Green tea is a powerful antioxidant, but detoxification is completely different,” says Acosta.

Fighting cancer

People on social media have spoken boldly about green tea’s ability to fight cancer. What does the research actually show?

In 2021, a large review found little evidence of green tea’s role in preventing cancer. However, laboratory research suggests that EGCG inhibits pathways involved in tumor formation, says Dr. James Segars, a cancer researcher and head of the reproductive endocrinology unit at Johns Hopkins.

Some research shows a link between green tea and a lower risk of certain types of cancer such as breast, ovarian, prostate and neck. “It can be protective,” says Acosta, “as part of overall health.” Segars is studying cells to see how green tea can reduce the size of fibroids, abnormal masses of cells that can turn into uterine cancer. He tells patients with a family history of fibroids to take two 400 mg green tea tablets daily.

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In theory, green tea may even help to treat cancer, in part because high doses appear to promote the death of cancerous cells. More research is needed on these effects, Segars says. Dr. Mary E. Money, an internal medicine physician, was diagnosed with advanced ovarian cancer in 2012. A few years later, she became interested in studies on green tea and cancer. , and started drinking 6 to 8 cups of the drink throughout the day. instead of taking pills taken—without changing the rest of the treatment regimen. His cancer biomarkers improved dramatically, he says. Money continues to receive chemotherapy if needed; Green tea may work synergistically with chemotherapy in some cases, research suggests.

However, the evidence is mixed, with some studies showing that antioxidants, including those found in tea, may interfere with certain cancer treatments, such as chemotherapy and radiation therapy.

Money realizes that his experience is just that: one story. It can be a very responsive person, while others’ responses depend on many factors, including their specific diagnosis, treatment plan and nutrition. “There are so many varieties,” he says. “What’s clear is that — big picture — green tea is a healthy choice.