For many, there’s nothing better than greeting the day with a steaming cup of coffee, and then having another whenever they hit a slump. However, there’s such a thing as too much coffee. According to the US Food and Drug Administration (FDA), the daily recommendation for most adults is 400 milligrams of caffeine, equivalent to about two to three 12-fluid-ounce cups of coffee. (This can vary based on individual caffeine sensitivity, though.)
Green tea has a long history dating back to about 3000 BC in China. Its beginnings as a medicinal beverage led to green tea becoming one of the world’s most popular drinks; the global tea market is now worth over $300 billion.
Water temperature and steeping time vary by tea type. The ideal way to prepare green tea is to steep it for around three minutes using water at a temperature of 180 to 185 degrees Fahrenheit. Your tea could become astringent from the release of tannins if you use water that’s too hot. Consider an electric water kettle that allows you to set the temperature for the best results.
What happens to your body when you switch from coffee to green tea?
Although you can drink green tea for some health benefits, it may also be beneficial in other forms, such as extracts, topical applications and supplements. Check out some of the hidden health benefits of green tea, backed by experts and scientific research.
A 2016 cohort study of 6,517 middle-age and elderly Chinese adults yielded similar findings, particularly among those who had never smoked. Similarly, after a 15-year follow-up of over 164,000 healthy Chinese men, a different 2016 study found that green tea may lower the risk of dying and developing cancer and cardiovascular disease.
According to a 2019 Japanese study, women who drank one to two cups of tea daily had lower rates of respiratory disease and cancer mortality, and those who drank three or more cups a day had a lower risk of death from all causes, particularly cardiovascular disease.
2. May lower blood sugar
Type 2 diabetes is becoming more prevalent, with as much as 95% of the diabetic population being diagnosed with type 2, according to the CDC. Some studies suggest regular green tea consumption of at least two cups per day may reduce the risk of developing type 2 diabetes.
A 2023 meta-analysis of 17 trials shows a potential link between green tea consumption and lower fasting glucose and HbA1c levels. Researchers in a 2019 study of 40- to 79-year-old Japanese citizens found green tea consumption may reduce type 2 diabetes risk by increasing serum ethylamine. A 2020 study in Japan involved nearly 5,000 people with type 2 diabetes. It concluded that drinking two cups of coffee and green tea daily could lower the risk of death compared to drinking only one of the beverages.
A separate 2020 study showed a decrease in cerebrospinal fluid biomarkers associated with increased Alzheimer’s risk. Despite its promise, additional research is necessary to pinpoint the specific green tea compounds that benefit the brain and memory of habitual drinkers.
7. May lower risk of stroke
According to the Stroke Awareness Foundation, strokes affect almost 800,000 Americans per year, with around 140,000 deaths annually. Consuming green tea regularly may reduce your risk of a stroke. A 2009 meta-analysis of nine studies found that consuming three or more cups of green tea daily can reduce your risk of stroke by 21%.
In a large 2013 cohort study of over 82,000 Japanese people, researchers found that drinking at least four cups of green tea or two cups of coffee per day reduced stroke risk by 20%. A 2019 study of more than 46,200 people over 18.5 years found that between one and six cups of green tea daily lowered death risk post-stroke or heart attack. For those without stroke or heart attack history, green tea and coffee consumption improved outcomes compared to non-drinkers.
8. Reduce anxiety and stress
Green tea has the highest concentration of the amino acid L-theanine compared to other teas, which may help lower your anxiety and stress levels.
In a 2017 study of 20 students, those who drank low-caffeine green tea were found to have a lower stress response than the placebo group. Another 2017 study of middle-aged individuals also found lower stress markers in the green tea group, which also improved their sleep quality compared to the placebo group.
In a 2019 RCT of 30 people who were supplemented with 200mg of L-theanine per day for four weeks, the supplement group had lower anxiety and stress scores and higher cognitive function scores than the placebo group. Keep in mind, though, that the average cup of green tea has around 15mg of L-theanine.
Best green teas, according to a green tea lover
Caroline Igo, CNET wellness editor, is a lifelong fan of green tea. Instead of drinking coffee, she prefers tea, as it contains lower levels of caffeine and doesn’t leave her feeling jittery. Here are some of her favorite green teas that she drinks daily.
Tazo Organic Zen
This is one of the best green teas on the market. It combines organic green tea with organic lemon verbena, organic spearmint, organic lemongrass and organic lemon oil. The tea has a very neutral taste that is not overpowering, thanks to the added citrus and minty flavors. It is sold at your local grocery store and on Amazon.
Teapigs Mao Feng
This tea from Teapigs is exactly what you think of green tea: earthy and light. When steeped, the tea is pale green color, not dark and murky. Each tea bag contains pure mao feng green tea. This brand might not be best for someone new to green tea, but tea lovers should appreciate the taste.
Tea Forte Jasmine Green
When it comes to quality tea, Tea Forte is owning the game. The brand offers many gift boxes where you can mix-and-match different teas to try. However, we recommend the Jasmine green tea. Its flowery scent and flavor is well-balanced. You can opt for a 1-pound bag of loose leaf or a box of individual tea bags.
The bottom line
Rich in antioxidants and protective compounds, green tea boasts a long history of offering a wide range of health benefits. Regular consumption of two or more cups per day may reduce your risk of disease, enhance fat burning and help you live longer. If you’re considering reducing your coffee consumption, you may want to consider switching to green tea.
Source: CNET.
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