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Is green tea good for health?

The arrival of green tea has been from ages, and often advertised for its aid in weight loss. Is it really effective for weight reduction, or is it just another trend that the generation has adopted?

Green tea, as the name implies, is made from the leaves of the Camellia sinensis plant, often known as “the tea plant,” and does not undergo the oxidation process that black tea does.

HEALTH BENEFITS

  • It is a strong antioxidant.

Flavonoids are the most active polyphenols in green tea, with catechins and epigallocatechin gallate (EGCG) serving as strong antioxidants. Antioxidants are well-known for their ability to protect the body against disease and are an essential component of a healthy diet.
In a cup of green tea, the average amount of flavonoids and catechins is higher than in the same volume of other foods and beverages that are generally thought to improve health. One of the most potent components in green tea is EGCG. Its capacity to assist treat a variety of illnesses has been studied. It appears to be one among the primary chemicals responsible for green tea’s therapeutic effects.

  • Green tea improves brain function

Caffeine, a recognised brain stimulant, is a primary active component in green tea. Green tea also contains the amino acid L-theanine, which relaxes the body by boosting the activity of the inhibitory neurotransmitter GABA. It also boosts dopamine and alpha wave generation in the brain, which regulates mental attentiveness.

  • It helps with fat burning

If you look at the ingredients list of any fat burning product, you will most likely see green tea.
This is due to research showing that green tea can improve fat burning and metabolic rate.
Caffeine may also increase athletic performance by mobilising fatty acids from adipose tissue and converting them to energy.

  • Lowers the risk of cancer

These chemicals have the ability to decrease the production of free radicals in the body, therefore protecting cells and molecules from harm. These free radicals contribute to ageing and a variety of illnesses.

  • Improves oral health

Green tea catechins are also beneficial to dental health since they can inhibit the growth of germs, thereby decreasing the risk of infection.

  • Prevents type 2 diabetes

Type 2 diabetes is characterised by high blood sugar levels, which can be caused by insulin resistance or a lack of insulin production.
Green tea has been shown to increase insulin sensitivity and lower blood sugar levels.

  • Prevents Cardiovascular diseases

Green tea has been shown to improve several of the key risk factors for these illnesses, including total cholesterol and LDL (bad) cholesterol levels.
Green tea also improves blood antioxidant capacity, which prevents LDL particles from oxidation, which is one step on the route to heart disease.

Does it help with weight loss?

There has been a lot of speculations in this regards green tea includes caffeine as well as catechin, a type of flavonoid that acts as an antioxidant. According to research, both of these substances can increase metabolism.

Catechin can help with fat breakdown, and both catechin and caffeine can increase the amount of energy utilised by the body. Combining green tea extract with other substances may lower appetite and food consumption.

Several studies were taken when compared to the control group, individuals in the green tea group exhibited substantial reductions in body fat percentage, body weight, waist circumference, and belly fat.

However, other studies do not demonstrate a statistically significant increase in weight reduction with green tea, thus further study is needed to validate this effect.

It is crucial to remember that any weight reduction advantages of green tea are likely to be minor. Green tea does not have the same impact as other healthy weight loss techniques, such as exercise, which have considerably larger metabolic advantages.

Exercise on a regular basis and eating a healthy diet rich in vegetables are both extremely effective weight loss techniques. When these approaches are used with green tea, the beneficial effects may be amplified.

ADVERSE AFFECTS OF GREEN TEA

Although green tea offers many health benefits, the effects of green tea and its components may be helpful up to a certain level, but greater quantities may produce certain unknown harmful consequences.

The negative consequences of excessive tea drinking (black or green) are caused by three major factors: (1) the presence of caffeine, (2) the presence of aluminium, and (3) the effects of tea polyphenols on iron bioavailability.

Green tea does contain caffeine, however the amount varies depending on the variety and brand. Green tea has less caffeine than coffee (one cup contains around 35-80 mg compared to approximately 100-400 mg in the same size cup of coffee), yet it can still function as a stimulant. As a result, some people feel that drinking green tea boosts their energy, attention, and mood, although this impact varies by individual.

However, it is best to keep the total number of cups of green tea you consume in a day to a minimum. Caffeine can interfere with sleep patterns if used in excess. If this bothers you, consider limiting your intake of caffeinated beverages after lunch
There are several varieties of green tea to select from. So, which one is thought to be the finest to drink?

The production method determines the distinction between green and black tea.

Black tea is fermented, which changes its colour and flavour, whereas green tea is unprocessed and keeps its colour. Green tea is grown at higher altitudes, particularly in East Asian hilly locations.

Some green tea is still selected, and it is believed that handpicked teas are less bitter and have a sweeter, more powerful flavour. Other elements, including as climate and soil, might also have an impact on the flavour.

Matcha is frequently regarded as one of the healthiest green teas since it contains more antioxidants than conventional green tea and is particularly well-known for its anti-cancer qualities.

TAKEAWAY

Green tea has a high concentration of minerals and antioxidants, which may offer a variety of health advantages. More study will be needed to understand the extent to which it can aid in weight reduction and the optimum way to consume it. Green tea is safe to drink and has been used for millennia. As such, it may be a beneficial supplement to a healthy diet and exercise regimen for weight reduction and overall health.

References :
  • McKay DL, Blumberg JB. The role of tea in human health: An update. J Am Coll Nutr. 2002
  • Sueoka N, Suganuma M, Sueoka E, Okabe S, Matsuyama S, Imai K, Nakachi K, Fujiki H. A new function of green tea: prevention of lifestyle-related diseases
  • Sudano Roccaro A, Blanco AR, Giuliano F, Rusciano D, Enea V. Epigallocatechin-gallate enhances the activity of tetracycline in staphylococci by inhibiting its efflux from bacterial cells.
  • “Green tea”. National Center for Complementary and Integrative Health, US National Institutes of Health. September 2016. Retrieved 12 August 2018. Green tea extracts haven’t been shown to produce a meaningful weight loss in overweight or obese adults. They also haven’t been shown to help people maintain a weight loss.
  • Dattner, Christine; Boussabba, Sophie (2003). Emmanuelle Javelle (ed.). The Book of Green Tea. Universe Books
  • Filippini, T; Malavolti, M; Borrelli, F; Izzo, AA; Fairweather-Tait, SJ; Horneber, M; Vinceti, M (March 2020). “Green tea (Camellia sinensis) for the prevention of cancer”.
  • Sudano Roccaro A, Blanco AR, Giuliano F, Rusciano D, Enea V. Epigallocatechin-gallate enhances the activity of tetracycline in staphylococci by inhibiting its efflux from bacterial cells.
  • Naghma K, Hasan M. Tea polyphenols for health promotion. Life Sciences.
  • Higdon JV, Frei B. Tea catechins and polyphenols: health effects, metabolism, and antioxidant functions. Crit Rev Food Sci Nutr. 2003
  • Khan N, Mukhtar H (2013). “Tea and health: studies in humans”. Current Pharmaceutical Design

Phebia Julian
Senior Health Consultant
Ytalife


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