Green tea helps you lose weight. But if you have it in the form of ice cream or noodles it does not count. And neither does wearing green tea perfume or dropping green tea scented bath bombs in your tub helps. That’s because the weight-loss benefits are in the epigallocatechin gallate (a.k.a. EGCG, a health-boosting antioxidant) found in green tea and not in the green tea flavour.
In this article, I’m going to share with you the facts and myths about green tea, whether it is effective like it claims, the best way to consume it and many more interesting things that is going to help you in your weight loss journey! Let’s start.
Green tea v/s black tea
All kinds of tea – black or green – are picked from a leafy green shrub in the same family as Camellia plants (Camellia sinensis). The new leaves are fermented and cured to make black tea and that results in the breakdown of most of its active compounds. Whereas for green tea the leaves are picked at first and then it is lightly steamed. This destroys the enzymes that would breakdown the active enzymes and in turn preserves them.
Why Green tea?
Green tea has been known to be used for ages in traditional Chinese and Ayurvedic medicine to facilitate digestion, cure wounds, aid heart health, balance blood sugar level, enhance digestion and improve mental function.
This ancient tradition has been proved on a scientific basis by conducting various studies. Reports state that green tea contains anti-oxidants that are up to eight times more powerful than vitamin C and other substances that help lower cholesterol and protect against cancer, heart disease, diabetes, gum disease, and even bacterial and viral infections. It also helps to calm the nervous system by reducing the level of stress hormones, Cortisol and Epinephrine, while countering the toxic effects of smoking.
What is the science behind the claim of weight loss by green tea?
Green tea has been shown to impede lipolysis. Lipolysis is the process in which dietary fats (triglycerides) are broken down in the body. Inhibition of the breakdown of triglycerides prevents the absorption of the fat, hence ensuring that you don’t gain much weight.
Besides that, the catechins in green tea inhibit an important enzyme – catechol-O-methyl transferase (COMT) – that is known to speed up the metabolism, thereby stepping up the calorie burn.
What about flavored green tea?
The addition of flavors like pomegranate, apple, cranberry etc does not reduce the benefits of green tea. But if the flavoring includes sugar the additional calories present in sugar will definitely cancel out the green tea’s weight loss potential.
Does iced green tea have the same benefits?
Chemically there is no difference between hot green tea and its iced version. Nevertheless keep in mind that iced teas are usually over-diluted with water which impacts their effectiveness.
Does the brand matter?
Certainly! There might be a difference in the standadrd of tea leaves and the number of added unnecessary ingredients that may mess up your green tea’s potential. To obtain the maximum benefits, look for brands that use all-natural ingredients and do not add artificial preservatives.
Also, try and opt for these two varieties of green tea whenever possible:
- Matcha: The green tea leaves are grounded into a fine powder which you can whisk into water for tea. Since you consume the actual leaves you will take in more antioxidants in comparison with other green teas.
- Hojicha: This is made from green tea leaves that are roasted until they turn dark brown. Since it’s picked at the end of the season and roasted at a higher heat than other teas hojicha contains lower levels of caffeine which is super beneficial for you.
Longevity of green tea?
It won’t really spoil but it is always suggested the fresher the better. Loose tea and tea bags usually hold their antioxidant potency for up to six months.
How much should you consume on a single day?
Scientists suggest that the optimal “dosage” is 3-5 cups of green tea daily.
Best way to brew green tea?
It is better if you can skip the tea bag and opt for fresh leaves. That’s because using a tea bag reduces the potency of the chemical reaction. If you pour hot water directly over the leaves to extract their essence it is more commendable.
If bagged tea is the only option you have, cut open the bag and pour water over the contents directly. Don’t let the water come to a full boil. Instead, pour the water over the tea right before it boils and then let the tea steep for atleast 3-4 minutes.
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