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Although this was estimated about 85 % of adults Enjoy up to a cup of coffee daily, not everyone enjoys coffee or its effects (caffeine tensions or Sleep problemWhich person?). If you are looking for an alternative that still gives you an energy boost, green tea is a common and delicious drink that contains caffeine. It has three times less than caffeine than coffee, and it is full of health benefits.
If you are interested in switching from coffee to green tea or simply want to enjoy more green tea during the day, here is everything you need to know about its benefits and the process of making a change.
Green Tea 101
Green tea It has a long history dating back to about 3000 BC in China. Its beginnings as a medical drink led to green tea, one of the most popular drinks in the world; The value of the global tea market is now more than $ 300 billion.
Green tea is a non -oxidized tea that comes from the Camellia Seninsis plant. It grows in Asia, primarily in China and Japan. Tea leaves are extracted and then heated to prevent oxidation and preserve catechins, which is a natural flavonoid compound with anti -oxidant and anti -inflammatory properties. The leaves are then wrapped and dried, although the treatment method can vary depending on the area.
There are six Types of tea:
- Non -fermented green tea
- Yellow and white tea lightly
- Olong tea is almost an indicator
- Full fermented black tea
- Dark tea after Khmer
Green tea is the most widely consumed tea and has the most healthy benefits, and about 20 % of the global tea production market.
Water temperature and Time time It varies according to the type of tea. the The perfect way to prepare green tea It is about three minutes slope using water at a temperature of 180 to 185 degrees Fahrenheit. Your tea can become capable of release of tannins if you use hot water. Looking at Electric water boiler This allows you to set the temperature to get the best results.
A cup of green tea ranges between 15 to 48 mg of caffeine per 8 ounce. The caffeine content rises if you descend after three minutes, but it decreases if you reuse the tea bag.
What happens to your body when switching from coffee to green tea?
I am a fan of coffee and tea. A typical day used to start with one or a cup of hot coffee and steam. After that, I was turning into green or herbal tea to stay moist. But I started noticing that I was getting sausageAnd my stomach was not great, even with only one cup of coffee.
I decided to swap coffee To see green tea what will happen to my body. I am no longer anxious, but I am still focused. He said green tea provides a quieter and calm focus, without violating or collapsing with coffee, “thanks to the L -Theanine content, provides a more sustainable and calm focus. Alison TurneyAnd oncology adopted by the Council of Oncology and Survivors of Cancer.
My stomach also feels a great improvement. “Coffee can be harsh on the stomach because of its mother -in -law, while green tea is usually easier to tolerate,” Terney stated, which I agreed with.
Dr. Raj DasoptaThe chief medical consultant for Garage Gym reviews, summarizes the benefits you face well: “Over time, you will likely notice more stable energy, better hydration and stomach irritation because green tea is easier to digest than coffee.”
Are you looking for a caffeine -free alternative? Payment Herbal teaA mixture of herbs, spices and plant materials that do not usually contain caffeine (chamomile is one of the favorites). You can also try a new tea through Tea Club or subscribe.
8 hidden health benefits for green tea
Although you can drink green tea for some health benefits, it may also be useful in other forms, such as extracts, topical applications and nutritional supplements. Check some hidden health benefits of green tea, with the support of experts and scientific research.
1. It may help you live longer
Multiple longitudinal studies indicate that drinking green tea may help you live longer by reducing the risk of disease and deaths completely. Almost 500,000 participants in a A study published in 2022With the follow -up after 11 years, it was found that those who drank at least two cups of green tea per day suffer from death risk less than all causes. Including coffee with tea similar results.
A 2016 study of the dust Of the 6,517 Chinese adults in middle age and the elderly, similar results, especially among those who have never smoked. Likewise, after a 15 -year -old follow -up to more than 164,000 healthy Chinese men, different 2016 study I found that green tea could reduce the risk of death and development cancer And cardiovascular disease.
According to 2019 Japanese studyWomen who drank from one tea daily had fewer rates of respiratory diseases and cancer deaths, and those who drank three cups or more a day were at risk of death from all causes, especially cardiovascular diseases.
2. It may reduce blood sugar
Type 2 diabetes has become more prevalent, as up to 95 % of the diabetic population is diagnosed with type 2, according to what he said CDC. Some studies indicate the consumption of regular green tea for at least two cups per day may reduce the risk of type 2 diabetes.
A 2023 Paining analysis Among 17 experiments show a possible link between green tea consumption, low levels of fasting glucose and HBA1C levels. Researchers in a 2019 study From 40 to 79 Japanese citizens, two years old, it was found that the consumption of green tea may reduce the risk of type 2 diabetes by increasing the serum ethyl. A 2020 studies in Japan It included approximately 5,000 people with type 2 diabetes. It concluded that drinking two cups of coffee and green tea per day can reduce the risk of death compared to only one drink of drinks.
3. It may improve the health of the brain and memory
Green tea compounds, such as Epigallocatechin-3 Gallate (EGCG) and L-Theanine, may help protect from age-related cognitive decrease, memorizing memory and reducing dementia. Adults in middle age and the elderly who drank green tea at least once a week showed 64 % less awareness of perception, according to 2020 studies.
A Separate 2020 studies A decrease in the vital indicators of the CSF (CSF) associated with increased the risk of Alzheimer’s. Despite its promise, it is necessary to conduct an additional research to identify the specific green tea compounds that benefit the brain and the memory of the usual drinking.
4. Promote fat burning and muscle building
If you are looking for fat burning and muscle building, green tea extract may help. Researchers in a 2021 review He decided that consuming green tea may improve weightlifting results more than exercise alone. A 2013 study GTE may enhance fat oxidation by up to 17 % during a moderate cycling session.
“One of the ways I use personally,” said Terry Titosian, an ISSA nutritionist and his founder. Thor: House of RosesGroup and individual training group. “I will keep using it limited to a pre -exercise drink that promotes burning fat, endurance, concentration and healing, all while keeping you moist and active,” Titosian continued.
It recommends a cup of green tea 30 to 45 minutes of exercise or extract with 200 to 300 mg of EGCG, but less in caffeine to avoid exaggeration in stimulation.
However, the conclusion of the 2013 study found that green tea extract may increase the oxidation of fat in comfort better than during exercise, so more research is needed.
5. Heart health can be improved
Green tea extract supplements may improve fat profiles and blood sugar, which reduces the risk of cardiovascular disease, according to 2021 Melpon analysis From 55 random experiences control. A 2022 studies Of the 18,609 people, they showed a link between green tea consumption and low risk of heart disease, even in those with high blood pressure. Drinking two or more cups of coffee per day increases the risk of heart disease for people with severe high blood pressure.
Despite a 2022 genetic analysis You did not find a relationship between green tea and reduce the risk of heart disease, as it was found that it greatly reduces stroke, heart failure and high blood pressure.
6. Bones can be strengthened
Loss of bone density, or OsteoporosisIt makes you more likely to break, but green tea may help boost your bones. Women more than 50 Most likely to develop osteoporosis. Green tea is high in antioxidants, which may improve bone formation and maintain the size and fish, according to 2011 review From mice studies.
A 2017 Paining analysis of 17 studies I found that green tea may reduce bone loss, especially in women who do not drink alcohol or smoke. one 2009 study It indicates that green tea may help prevent osteoporosis by balancing bone metabolism and reducing the chance of bone loss before it begins, although more human studies are needed.
7. It may reduce the risk of stroke
According to Stroke awareness institutionStrokes affect approximately 800,000 Americans annually, with about 140,000 deaths annually. Regular consumption of green tea may reduce the risk of stroke. A 2009 Painting analysis of nine studies I found that consuming three or more cups of green tea daily can reduce the risk of stroke by 21 %.
Stroke prevents blood supplies to the brain and represents about 87 % of strokes, according to American stroke association. A 2012 metric analysis Of 14 studies, I found that drinking at least three cups per day reduced the risk of stroke by up to 13 %.
in A large collection study 2013 Of more than 82,000 Japanese people, the researchers found that drinking at least four cups of green tea or a cup of coffee per day reduces the risk of stroke 20 %. A 2019 study Of more than 4,200 people over 18.5 years, between one and six cups of daily green tea were found at the risk of death after stroke or a heart attack. For those who do not have a history or history of a heart attack, tea and coffee consumption improves with beverages.
8. Reducing anxiety and tension
He has green tea The highest concentration Among the amino acids L-thynin compared to the other tea, which may help reduce the levels of anxiety and stress.
in Study 2017 of 20 studentsThose who drank low -caffeine green tea have been found less than stress from the fictitious drug group. last 2017 Study of middle -aged individuals Less strain signs were found in the green tea group, which also improved the quality of her sleep compared to the place of imaginary medicine.
in 2019 RCT Of the 30 people who were completed with 200 mg of L-Theanine per day for four weeks, a set of supplements had less anxiety, stress and cognitive functions higher than the imaginary drug group. Keep in mind that the average cup of green tea is around it 15mg from L-Theanine.
The bottom line
Full with antioxidants and protected compounds, green tea has a long history of providing a wide range of health benefits. Regular consumption of two or more cups may reduce the risk of disease, promote fat burning and help you live longer. If you are considering cutting your coffee consumption, you may want to switch to green tea.