Tea is the most popular drink in the world after water. You can get tea in many forms, green, oolong, black, herbal tea, all from the leaves of Camellia sinensis. Among them, green tea is an outstanding source of phenolic antioxidants, and the health benefits of green tea have aroused the interest of the scientific community.
Multiple studies have discovered that drinking green tea can reduce the risk of diabetes and coronary heart disease. It also promotes weight loss and controls glucose levels. As a result, many nutritionists suggest using natural herbs to control metabolic problems. Additionally, you may notice a smaller rise in your blood glucose levels after drinking green tea. One way to measure it is to subscribe to HealthifyPRO 2.0 and see the reaction through the BIOS- CGM device. Accurately records your body’s real-time response to food, drinks and activity levels.
Interestingly, you do not need to have diabetes to use CGM. However, using continuous diabetes monitoring can help improve metabolic health by learning to prepare balanced meals. As a result, you develop healthy eating habits and lose weight. For example, you might eat two bowls of rice and one bowl of rajma and feel sluggish after lunch. This means that your blood glucose levels have risen dramatically. After studying spikes, a health coach may suggest reducing the amount of rice and adding a bowl of curd and salad to your current plate to control spikes. So you are not only counting calories, but also starting to work on improving your metabolic health. A healthy eating pattern becomes an integral part of your lifestyle.
Green tea nutritional properties
According to the USDA, one hundred grams of green tea contains the following nutritional values:
- Energy: 1 calorie
- Water: 99.9 g
- Protein: 0.22 grams
- Fat: 0 g
- Carbohydrates: 0 grams
- Iron: 0.02 mg
- Magnesium: 1 mg
- Potassium: 8 mg
- Caffeine: 12 mg
Benefits of green tea
Traditional Chinese medicine recommends green tea for everything from headaches to depression. This is because green tea contains antioxidants known as catechins. They are useful in lowering cholesterol levels and preventing blood clots. Additionally, research shows that green tea may have a protective effect on thyroid cancer.
Green tea is rich in polyphenols such as catechins and gallic acid, minerals that can increase the amount of GTP antioxidants in the body. Research indicates that green tea can reverse some oxidative damage and increase the body’s antioxidant status. A diet high in antioxidants reduces the risk of various diseases, including metabolic diseases. Catechin, a natural antioxidant, prevents the formation of free radicals and protects cells. Green tea has shown significant positive results in increasing metabolism and preventing type 2 diabetes.
Researchers around the world have delved into the cancer-preventing properties of green tea ingredients, where flavonoids play an important role. These substances are essential to prevent the development of cancer because they protect DNA from damage caused by malignant cells and limit the proliferation of cancer cells.
Green tea helps reduce cancer cells, and it can also prevent their growth. Numerous in vitro and in vivo studies have demonstrated that epigallocatechin gallate (EGCG) strongly inhibits the growth of multiple types of cancer. Green tea polyphenols help destroy cancer cells and prevent their growth.
Prevents high blood pressure and cardiovascular disease
Several data analyzes have found that green tea can reduce the risk of chronic disease due to the presence of polyphenols in it. Specifically, it lowers blood pressure and helps prevent cardiovascular disease. While green tea can help control blood pressure, you cannot use it in place of prescription medications. Green tea, when taken in moderation with medications, helps lower both systolic and diastolic pressure.
Green tea reduces low-density lipoprotein (LDL) cholesterol and triglycerides. As a result, it reduces the risks of heart disease and stroke. The beneficial compounds in green tea help break down the plaque that leads to dangerous blockages. In addition, antioxidants improve blood circulation.
The anti-inflammatory properties of green tea help get rid of insect stings, it is also anti-arthritic and anti-bacterial, and helps with swelling of the joints. Recent research also shows evidence that the catechins in green tea are useful as an antiviral against COVID-19.
The caffeine and antioxidants in green tea stimulate the nervous system, increasing thermogenesis (the process of releasing stored energy) and fat oxidation. Although green tea contains caffeine, its effect is similar to coffee.
Metabolism is the process by which the human body converts food into energy. Unfortunately, the human metabolic system is very complex. The body needs energy even while sleeping or resting, which makes it difficult to understand exactly what affects it. As a result, the question has become whether or not this herbal drink can play a role in the metabolic system.
Despite its wide uses, green tea is known for the waves it has made in promoting exercise and weight loss. Despite enormous controversy, metabolism is linked to weight because food processing and physical activity are essential to an individual’s metabolism. As a result, it is not an exaggeration to say that metabolism can affect weight.
Even more controversial is whether the many benefits of green tea include boosting metabolism. Research has proven the role of green tea in benefiting health and preventing many diseases. However, there is no clear answer as to whether it can help you lose weight.
A study explains the importance of green tea and its antioxidant properties in the oxidation or burning of fats. Despite the inconsistent results across the board, this tea does show a slight increase in fat burning while at rest. However, during exercise, there are positive results. According to surveys of diabetic patients, drinking four cups of green tea per day resulted in significant weight loss, which led to healthy lifestyles of patients. There were also indications that it helped control high blood pressure in individuals.
Updated analysis shows that ingestion of green tea over a long period, combined with regular physical exercise and a balanced diet, can promote fat oxidation. As a result, it leads to the processing of food, which is known to affect the metabolism.
effect on weight loss
The compounds in green tea interact with a few essential digestive enzymes. Amylase, glucosidase, and lipase are necessary for the breakdown of carbohydrates. Lipase also breaks down fats so they can be absorbed. By blocking these enzymes from working, the components of the tea reduce the body’s absorption of fats, carbohydrates, and calories while reducing weight gain.
Enhanced fat burning ability
Lipolysis breaks down fats to generate energy or other substrates needed for the body’s metabolism. Several studies have shown that green tea components enhance fat metabolism. One of the pathways revealed is related to the stimulation of lipid oxidation by the AMPK enzyme.
The leading cause of death worldwide is cardiovascular disease, which has strong links to lipid profiles, blood pressure, levels of inflammation, oxidation and these factors (cholesterol and triglycerides). Due to its powerful antioxidant and anti-inflammatory effects, many studies have shown that green tea can have a significant protective role against this disease.
In China, where tea has been used medicinally for generations, a recent study found that people who drink green tea regularly have a lower risk of cardiovascular disease, stroke and LDL cholesterol.
Researchers around the world have delved into the cancer-preventing properties of green tea ingredients, where flavonoids play an important role. These substances are relevant to the development of cancer to protect damaged DNA from malignant cells and to restrict the proliferation of cancer cells.
Foods have a direct effect on metabolism. However, green tea can aid your metabolism or weight loss journey. Health professionals, nutritionists and doctors recommend at least one cup a day to take note of any changes in your lifestyle.
Who needs to stay away from green tea?
People with stomach problems
Polyphenols, known as tannins in green tea, can lead to stomach pain, nausea, or constipation. Some research claims that there is no statistically significant relationship between tea consumption and the overall risk of GERD. However, in a subgroup analysis, tea drinking may increase the risk of GERD in East Asia and reduce it in Central Asia. But it requires more research as some studies suggest that green tea can help reduce inflammation and inflammatory cytokines, which can help with IBD.
Pregnant or breastfeeding women
Green tea contains catechins, tannins, and tannic acid, which can be harmful during pregnancy. It also contains caffeine that can pass into breast milk. So it should be avoided during pregnancy.
Iron deficiency individuals
Green tea reduces iron absorption from food. As a result, the bioavailability of iron is affected, making it difficult for iron-deficient individuals to raise their iron levels from nutrition.
How to incorporate green tea into your daily routine
Regular green tea
- Boil water in a teapot, or use a kettle for easy access.
- It is common to use green tea bags.
- Brew it like any other tea, and enjoy it!
- Start with a quarter cup each day.
- Boil water and green tea – preferably on the stove. It makes the tea taste less bitter!
- Once boiling, add 2 whole cardamoms, a pinch of cardamom powder, a few cinnamon sticks, and some ground almonds.
- Please allow it to ferment before serving.
- Try to consume it without sugar. However, you can use 100% pure raw honey.
- Make the tea and put it in the fridge for a few hours.
- Add some ice, and taste it however you like – lemon, mint, basil – the options are endless.
Matcha green tea
This is not the traditional form of green tea. This tea is very popular in Japan. Matcha is a fine powder of specially grown and processed green tea leaves.
- Sift matcha powder into a cup to get rid of lumps.
- Pour in a small amount of hot water, and whisk until well combined, and there will be a layer of foam on top.
- Fill the rest of the cup with water, and it’s ready to drink!
If you’re not afraid to experiment with new ingredients, try rubbing a pinch of loose green tea leaves between your fingers and swallowing them with a little cool water. It is popular in some countries where green tea relaxes stomach muscles to help with stomach cramps or diarrhea.
Feel free to try new drinks! If it doesn’t fall within your dietary restrictions, feel free to serve green tea with a little raw honey. You can start reducing the number of natural sweeteners when you feel comfortable with the flavor of green tea.
Obesity is a growing problem worldwide, with one in four people being overweight or obese. While physical activity plays a large role in weight control, diet is another factor of great importance. It is important to note that an individual can lose weight by burning more calories than before. You can determine your calorie requirements by your basal metabolic rate, also known as your metabolism. Green tea has gained a lot of popularity due to its health benefits. It is consumed in various ways all over the world, for example, a cup of coffee or iced tea with lemon.
Green tea has repeatedly proven to be extremely beneficial for the human body. However, more research or largely controlled surveys are needed to support the claims made by health professionals about whether or not green tea boosts metabolism.