Green Tea: Weight Loss, Benefits, Side effects | Everything you need to know
Updated: Mar 11, 2023
A cup of tea makes everything better, but is that true when it's green?
Tea, a drink we Indians swear by twice a day. It doesn't qualify as a beverage anymore, it’s become a "way of life." Tea is a mind and spirit relaxant. Starting the morning with a cup of hot tea sets the mood for the day. Originating from the ancient lands of China and Japan, tea’s fame has now skyrocketed throughout the western world. Needless to say, there is a tea renaissance on the way, which has been catapulted by the rising fame of green tea and its health benefits.
Caphephiles (coffee addicts), no offence, but those days aren’t far off when "sencha"’ and “matcha” will overrule cappuccino and latte for all of us. State-of-the-art cafes, in all metropolises, have now started serving a plethora of green tea varieties, ranging from lemon green tea and jasmine green tea to matcha latte.
We frequently call it "green tea" in a general sense, but there are many different varieties of this beverage, and their tastes, aromas, and drinking styles can all vary greatly.
Chronicles of Green Tea: History
We can trace the roots of the origin of green tea back to China around 2737 BC, or about three thousand years ago!
Legend says that Emperor Shennong, a reputed sage and character of Chinese agricultural literature and medical folklore, was out on one of his journeys. While resting with a cup of hot water, a few tea leaves from a nearby burning twig fell into his cup of hot water. The emperor was unaware of the change in the water's tint. He found this water refreshing and stimulating. That was the discovery!
According to some historians, Southeast Asians produced tea first for leisure and chewed and consumed fresh tea leaves. Essentially, this was green tea. Green tea was widely available for consumption and medicinal uses only after the 14th century.
A well-known Chinese scholar named Lu Yu authored "Cha Jing," also known as "The Classic of Tea," around 800 A.D. during the Tang Dynasty; it contains the first recorded explanation of green tea culture and art.
Then came the eastern-bound European explorers, who brought tea on their journey home. Green tea and black tea became the national drink of the United Kingdom due to their euphoric flavour. The tea was transported by Europeans further west to America, where it earned the nickname "bullet tea" due to the way it was sent, which resembled bullets. In 1767, the euphoria and rapid sale of green tea compelled Parliament to levy a tea tax.
With all the stories said and done, let's jump back to some science.
What is green tea made up of?
The leaves and buds of the Camellia sinensis plant are used to make tea and are classified depending on the way they are processed:
1. Non-fermented or green tea
The fresh leaves are steamed and dried; that’s it. The initial heating process kills the enzyme polyphenol oxidase, which produces polyphenolic compounds that give green tea its slightly blackish colour. These polyphenols are the reason behind green tea's benefits and side effects. This follows rolling, where leaves are cut and twisted.
2. Semi-fermented oolong tea
Produced when the fresh leaves are subjected to a partial fermentation stage before drying
3. Fermented black and red (Pu-Erh) teas
Undergo a post-harvest fermentation stage before drying and steaming
On dissection, green tea is a powerhouse of nutrients. Here is an ingredient list:
Components of Green Tea
Components
Polyphenols, particularly flavonoids
The main flavonoids present in green tea include catechins. The major catechin is the epigallocatechin group (EGCG).
Proteins
Glutamic acid, tryptophan, glycine, serine, aspartic acid, tyrosine, valine, leucine, threonine, arginine, and lysine.
Carbohydrates
cellulose, pectins, glucose, fructose, sucrose.
Lipids
linoleic and -linolenic acids; sterols as stigmasterol
Vitamins
B, C, E
Caffeine and theophylline
Pigments
chlorophyll and carotenoids
Aldehydes, alcohols, esters, lactones, hydrocarbons
Minerals and trace element
Ca, Mg, Cr, Mn, Fe, Cu, Zn, Mo, Se, Na, P, Co, Sr, Ni, K, F, and Al
10 reasons why you must try green tea—benefits and uses:
Since the beginning of time, green tea has been valued as both medicine and a beverage. The web today literally has scriptures on it. Green tea is more like the best cure-all for all of your lifestyle ills, not just internal bodily problems.
In the kingdom of green tea, there are three main players: xanthic bases (caffeine and theophylline), essential oils, and polyphenolic compounds (catechins, flavonoids, tannic acid, and EGCG that prevent the body cells from damage from the harmful free radicals). It is their interplay that drives the dynamic and robust benefits of green tea.
Green tea is known to contain high levels of antioxidants, which are compounds that help protect the body from damage caused by harmful molecules known as free radicals. Some of the key antioxidants found in green tea include
Epigallocatechin gallate (EGCG): This is a type of catechin, which is a polyphenol that is found in high concentrations in green tea. EGCG is believed to be the most potent antioxidant in green tea and has been shown to have anti-inflammatory and effective against some chronic disease and cardiovascular diseases.
Caffeine: Although caffeine is often thought of as a stimulant, it also has antioxidant properties. When consumed in moderation, caffeine can help protect against oxidative stress
Theanine: This is an amino acid that is found exclusively in tea, and is particularly abundant in green tea. Theanine has been shown to have a calming effect
2. Is a fat burner
We all swear by this. So, there is a separate section dedicated to the unquestionable bond between the two!
3. Aids in digestion.
Green tea gets your stomach juices flowing. The polyphenols present in green tea help protect the digestive system and promote the growth of healthy gut bacteria. The caffeine in green tea help stimulate the digestive system and move food through more efficiently. Green tea can also help break down food and improve nutrient absorption by increasing the production of digestive enzymes. Lastly, green tea helps you relax and reduce stress, which has a positive impact on your digestion.
4. Prevention of cell mutations
Green tea may help prevent cell mutations, which are changes that occur in the DNA of cells that can lead to the development fatal of diseases. This is due to the high levels of antioxidants found in green tea, which can help protect cells from oxidative stress caused by harmful molecules called free radicals.
When our cells are exposed to certain chemicals or radiation, free radicals are produced, and these can damage the DNA within our cells, leading to mutations. Antioxidants in green tea can help neutralize these free radicals and reduce the damage they cause to our cells.
5. Good for brain health
The bioactive components in green tea can protect the brain in a variety of ways. They might lessen the chance of memory loss, a common neurodegenerative condition in older people.
Apart from that, studies show nerve disorders with inadvertent electrical spikes, like in other nerve disorders of frequent twitching or forgetfulness and so on.
6. Boosts heart health
The antioxidant properties of the polyphenols in green tea reduce the bad cholesterol (LDL, low-density lipoproteins); LDL directly is linked to an increased risk of buildup of fats, cholesterol, and other substances in and on the artery walls and heart diseases.
7. Natural sunscreen
Polyphenols protect against some types of radiation that cause skin conditions, photoaging, and potentially fatal skin issues brought on by prolonged exposure to radiation. The product of cell respiration as we discussed earlier is GTP. GTP is sensitive to light. Hence it can be used for protection against the UV rays of the sun. This eventually reduces signs of ageing, fine lines, skin pigmentation, skin cell mutations, or any skin malignancies.
8. Actively controls blood sugar levels
Green tea affects glucose tolerance and insulin sensitivity. Once again, polyphenols, namely EGCG, sensitize cells to insulin uptake, thus actively reducing blood sugar.
Recent studies have demonstrated that these polyphenols can repair damaged beta-cells, which are in charge of producing insulin.
9. Maintains teeth and gum health
The mouth cannot be ignored when the discussion is about general health. The mouth is the portal of entry for all the nutrients that you eat. So if the pathway is dirty, you end up not gaining anything from your food.
Studies show that inhibiting amylase in human saliva results in a 70% reduction in maltose release and a lower incidence of tooth cavities caused by starchy foods.
Green tea has a significant fluoride content; sipping green tea can be a good way to sustain the release of fluorides in the mouth.
The wonder element of green tea, that is GTP halts bacterial growth thereby reducing dental cavities, enamel wearing off, gum bleeding and bad breath.
10. Helps to achieve glowing skin and get rid of eye bags
Heat, sweat, dust, pollution, and stress all contribute to ugly outbreaks on your skin–-especially the face!
Amongst many skin care products, there is green tea—rich in antioxidants, a factor that makes it have a tannic bite and astringency. When you apply it over acne, it works by tightening the pores and reducing inflammation.
Eye bags are effectively treated using green tea; the pet peeves of corporate life include waking up all groggy and tired. The puffiness of the eyes or eye bags is a millennial complaint. People, who have sleep issues, dehydration, consume too much salt, or suffer from allergies, have swelling and redness around their eyes. However, what comes as good news is that green tea has therapeutic properties to reverse the impact.
Green tea comes in handy in this case. A quick domestic hack would be to keep soaked green tea bags in the refrigerator for about 40 to 50 minutes, remove them, and place them on the under eyes. Green tea has tannins, a key substance found effective in constricting eye vessels and healing eye bags.
Green tea and weight loss, an admirable teamwork
Obesity has turned out to be a pandemic in the urban population. Plant-based ingredients have recently attracted attention as functional foods are gaining popularity in weight management. Going vegan has solidly demonstrated its advantages. Green tea extracts prevent the fat emulsification process, which is essential for better lipid absorption and can initiate the process much before the stomach juices can start digestion.
This antioxidant-rich beverage boosts metabolism to burn calories. Flavonoids in green tea ( especially EGCG, maintain healthy levels of hormones in the body that also stimulate fat burning. Studies show that a cup of brewed, unsweetened green tea contains only 2.45 calories.
Scientific studies show
● Studies using green tea extracts (with high polyphenols content) show that it reduces the pancreas from digesting and absorbing fats. As a result, there is a 37% decrease occurs in the breaking down of bad cholesterols.
● Fat-soluble enzymes also do not function properly thereby letting fat pass through..
● The caffeine content of green tea has heat-producing properties. Body heat boosts metabolism. Good metabolism leads to fat reduction.
Although not all studies support it, green tea temporarily increases metabolic rate and fat burning
How much green tea is right for you?
The amount of green tea that is right for you depends on several factors, including your overall health, age, weight, and sensitivity to caffeine. In general, most studies have shown that drinking 3-5 cups of green tea per day is safe and may provide health benefits. According to studies consuming up to 8 cups of green tea is safe
However, it's important to note that green tea does contain caffeine, which can have negative effects on some individuals, such as interfering with sleep, causing anxiety, or increasing heart rate. If you are sensitive to caffeine, you may want to limit your intake of green tea or choose decaffeinated varieties.
It's also important to keep in mind that green tea should not be used as a substitute for medications prescribed by your doctor for any existing medical conditions. If you have any concerns about how much green tea is right for you, it's always a good idea to speak with your healthcare provider.
What is the recommended steeping time for green tea?
The recommended steeping time for green tea is typically 2-3 minutes. Steeping green tea for longer periods can result in a bitter taste and may decrease some of the potential health benefits.
Is green tea not suiting you? Side effects and contraindications
Too much of anything is bad. And what is worse is to expect overnight results from a single health hack.
Good health demands a multifactorial approach. Diet alone can conjure no magic!
Going overboard with green tea comes with its share of complications.
Green tea in excess also delivers too much caffeine, aluminium, and polyphenols into the body. This reduces iron absorption from the food causing anaemia in the future.
Polyphenols reduce the iron in the blood by binding to it. So there is less there iron deficiency. This is an important factor in poor haemoglobin status.
Caffeine has diuretic properties and causes your body to lose salt, excessive amounts of caffeine from green tea lower potassium levels. This may result in muscle weakness, cramps, altered heartbeat, and even paralysis.
Green tea contains caffeine, which may prevent calcium from being absorbed, raising the risk of fractures and lowering bone density.
Theophylline, an ingredient in green tea, makes your stomach's acidic environment stronger.
Green tea overdose is not suitable for pregnancy. Caffeine and tannins both increase the blood pressure and heart rate of the mother and the fetus.
Savour the vibrant flavour—quick tips on green tea recipes
Grab your notepad and jot down some quirky yet healthy green tea recipes for the week.
● Give your standard bowl of millet a twist. Brew a bag of green tea and use that water to prepare the millets like millet chilla, and millet upma. This boosts the antioxidant content of regular oats and gives your breakfast more nutrients.
● Green tea smoothies. Use the green tea brew to swirl a smoothie jar of your favourite fruits like strawberries, peaches, and pineapples.
● Green tea sauce: prepare the green tea brew, add honey as a thickener, and some salt and pepper for flavour. Before cooking, cover all of your vegetables, meat, or fish with this catechin-rich marinade. You'll consume meals that taste better and are healthier.
● Ice teas: add some fresh mint and citrus slices to your green tea brew and chill it in the fridge. Add a pinch of salt, jaggery, and pepper and drink up in the sweltering heat.
● Peach-flavored green tea. Blend the peaches until they are pureed, then add one or two cups of chilled green tea. Next, filter the peaches and tea through a fine mesh strainer, sweeten the tea with jaggery, and then drink.
Drawing a close—conclusion
Green tea has many unknown uses, and discussing them all could take a series of articles. To name a few—placing a brewed tea bag over a bruise can halt the bleeding in no time, green tea foot spa is great for preventing toenail fungal infections; brewed and cooled green tea extract can be used as a deodorant roll-on, green tea extract stored in a room reduces room humidity to prevent frizzy hair; and so on and so forth.
To get the optimum benefits from green tea, you must have the right information about it. Green tea is currently one of the most promising dietary beverages for the prevention and treatment of many diseases. As a result, it is the subject of significant research on a global scale.
Since the health benefits of green tea are becoming more and more obvious, it could be a good idea to encourage regular consumption of this easily accessible, delicious, and inexpensive beverage as a fun alternative to other drinks.
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