GLean tea continues to be a popular diet and fitness trend, and its advocates are due to its market health benefits such as weight loss, improved heart health, and antioxidant content. We consider it a “superfood”. Most people seem to believe that a weight loss journey is incomplete without at least three cups of green tea each day. It may be sweetened with honey and is not suitable for weight loss. There is no doubt that it is an excellent source of catechins that act as antioxidants like epigallocatechin gallate and EGCG and lead to many health benefits. Nevertheless, green tea alone cannot produce the desired results, and excessive consumption can also cause serious side effects.
The benefits of ECGC in green tea have been extensively studied, but the results so far produce sufficient solid evidence that it helps detoxify your body, treat illness, and promote longevity. I couldn’t. Health and longevity are determined by several factors, including a variety of diets that may contain green tea.
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Evidence of the benefits of green tea
Green tea contains antioxidants that are beneficial to your overall health. However, certain claims that enable weight loss and healthy aging, prevent cancer, and improve brain function need to be critically evaluated.
Green tea is widely touted for its ability to burn fat and promote metabolism. This proposal is based on the observation that catechins in tea prevent obesity by increasing heat generation. Nevertheless, clinical trials have not tested this hypothesis. Almost all commercial “fat burners” contain green tea extract as an ingredient. These “fat burners” also have dangerous side effects.
Green tea is also associated with a reduced risk of diabetes. A meta-analysis studied 17 randomized controlled trials (RCTs) and concluded that green tea reduced fasting blood glucose and glycated hemoglobin (two biomarkers of type 2 diabetes). Similar results were observed in a retrospective cohort study from Japan with 17,413 participants. However, restrictions include self-reported lack of consideration for diabetes and other dietary factors.
Researchers have found a link between ECGC and a low risk of cancers such as breast, prostate, and lung cancer. However, most evidence is based on epidemiological, observational, or mouse models. No RCT has significant evidence to establish the effectiveness of ECGC in cancer prevention. Similarly, there are multiple mechanism data suggesting that green tea polyphenols such as ECGC, theaflavins and catechins may prevent neurodegenerative effects in diseases such as Alzheimer’s disease and Parkinson’s disease. However, clinical studies on humans are not yet available to support this claim.
Evidence does not support green tea as a “superfood” to cure all illnesses. A variety of other foods are available with excellent antioxidant profiles and nutrients that may provide similar health benefits.
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Don’t drink too much
Too much of everything is harmful. In a 2007 study, researcher M Nathaniel Mead said that animal-based studies on green tea polyphenols were found to cause liver, kidney, and gastrointestinal damage. There are multiple case reports of humans showing that high intakes of green tea extract can cause liver damage. People with liver dysfunction should consult a doctor before starting to take tablets containing the extract. Tannins in tea, including green tea, are associated with reduced iron absorption and the development of anemia. Case reports revealed that a 48-year-old man who drank 6 cups of green tea daily for 7 years on weekdays developed anemia. Too much caffeine can also lead to anxiety, sleep disorders, and upset stomach.
How much is it? It’s a million dollar question, as the guidelines aren’t very clear about the consumption of green tea. In the first place, no one should drink green tea. You need to have a complete medical history before consuming. It is also unclear whether green tea is safe beyond a certain intake. The National Center for Complementary and Integrated Hygiene recommends eight cups of green tea per day. However, you should check the label to see how much caffeine is in the product. To avoid side effects, it is recommended not to exceed 2-3 tablespoons a day.
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Alternative antioxidant foods and beverages
In my opinion, a single food or drink cannot give the most favorable health results. Overall, health benefits are determined by dietary composition. Nevertheless, if you are devoted to drinking green tea every day, know that there are many other options that are cheap, convenient and nutrient-rich. Some of these options are coffee, pomegranate, strawberries, blueberries, blackberries, amla and citrus fruits. Despite the fact that coffee contains more antioxidants than green tea, avoid increasing your caffeine intake to prevent sleep disorders. Coffee is also associated with health benefits such as weight loss, reduced risk of colorectal and liver cancer, and preventive effects on neurodegenerative diseases. Beverages are naturally preferred over foods to ensure daily antioxidant consumption, as it is easier to drink a few cups of coffee than to eat a bowl of berries.
Plates full of fresh green vegetables and fruits rich in antioxidants are nutritionally superior to tea and coffee. Whole fruits and vegetables are rich in natural polyphenols as well as fiber and micronutrients. You can further enhance your nutritional profile by adding nuts and seeds to this salad bowl.
Dr. Subhasree Ray is a PhD scholar (ketogenic diet) who is a diabetes educator and a clinical and public health dietitian. She tweets @DrSubhasree. The view is personal.
(Edited by Srinjoy Dey)
