Green Tea: Weight Loss, Benefits, Side effects - Complete Guide

A cup of tea makes everything better, but is that true when it’s green? 

Tea, a drink we Indians swear by twice a day. It doesn’t qualify as a beverage anymore, it’s become a “way of life.” Tea is a mind and spirit relaxant. Starting the morning with a cup of hot tea sets the mood for the day. Originating from the ancient lands of China and Japan, tea’s fame has now skyrocketed throughout the western world. Needless to say, there is a tea renaissance on the way, which has been catapulted by the rising fame of green tea and its health benefits. 

Caphephiles (coffee addicts), no offence, but those days aren’t far off when “sencha”’ and “matcha” will overrule cappuccino and latte for all of us. State-of-the-art cafes, in all metropolises, have now started serving several varieties of green tea, ranging from lemon green tea and jasmine green tea to matcha latte. 

We frequently call it “green tea” in a general sense, but there are many different varieties of this beverage, and their tastes, aromas, and drinking styles can all vary greatly.

Chronicles of Green Tea: History

We can trace the roots of the origin of green tea back to China around 2737 BC, or about three thousand years ago!

Legend says that Emperor Shennong, a reputed sage and character of Chinese agricultural literature and medical folklore, was out on one of his journeys. While resting with a cup of hot water, a few tea leaves from a nearby burning twig fell into his cup of hot water. The emperor was unaware of the change in the water’s tint. He found this water refreshing and stimulating. That was the discovery of green tea!

Let’s jump to some science. 

What is green tea made up of?

Green tea is made from the leaves and buds of the Camellia sinensis plant and is classified depending on the way they are processed:

1. Non-fermented or green tea 

As the name suggests, the fresh leaves are steamed and dried; that’s it. The initial heating process kills certain organic compounds in the leaves that give green tea its slightly blackish colour. The compounds that are formed from the initial heating are the reason behind both the benefits and side effects of green tea. This follows the process of rolling, where leaves are cut and twisted.

2. Semi-fermented oolong tea

The leaves are heated and subjected to partial fermentation, before drying.

3. Fermented black and red (Pu-Erh) teas 

They are completely fermented tea leaves, that are also steamed and dried.

What are the major components of Green Tea that make it healthy?

Green tea is a powerhouse of nutrients. Here is an ingredient list for its composition:

1. Polyphenols

Polyphenols are naturally occurring compounds found in plants. They are known for their antioxidant properties and have been associated with a number of potential health benefits, such as reducing inflammation, improving heart health, and protecting against certain types of fatal diseases. Green tea contains flavonoids, tannic acid, catechins and EGCG polyphenols.

2. Proteins

Proteins are the building blocks of life and are found in every cell in the body and perform a wide variety of important functions. Some proteins, such as enzymes, act as catalysts to speed up chemical reactions in the body. 

3. Carbohydrates

Carbohydrates provide the primary source of energy for the cells. When we eat carbohydrates, they are broken down into glucose, which is used by the cells as fuel. Carbohydrates also play a role in maintaining a healthy digestive system and can help regulate blood sugar levels. Additionally, certain types of carbohydrates, such as fiber, can help promote feelings of fullness and may reduce the risk of certain chronic diseases. 

4. Vitamins

Vitamins B, C, and E vitamins are essential nutrients that our bodies need in small amounts to function properly. They are organic compounds that are found in many foods and are required for many processes in the body. Each vitamin has a unique role in the body, such as helping to maintain healthy skin, bones, and eyes, producing red blood cells, and supporting immune function.

5. Caffeine and theophylline

Caffeine and theophylline are two naturally occurring compounds that are classified as stimulants. They are classified as stimulants because they increase alertness and energy levels by stimulating the central nervous system.

6. Minerals and trace elements

Caffeine and theophylline are two naturally occurring compounds that are classified as stimulants. They are classified as stimulants because they increase alertness and energy levels by stimulating the central nervous system.

10 reasons why you must try green tea—benefits and uses

Since the beginning of time, green tea has been valued as both medicine and a beverage. The web today literally has scriptures on it. Green tea is more like the best cure-all for all of your lifestyle ills. 

In the kingdom of green tea, there are three main players: caffeine, essential oils, and organic compounds (flavonoids, tannic acid, and EGCG). It is an interplay of these ingredients that drives the immense benefits of green tea.  

1. Antioxidant activity

Green tea contains high levels of antioxidants—compounds that fight free radicals in the body. Free radicals are small molecules that are formed in the body cells when we are digesting food, but these are not stable enough to be used as energy, hence they end up causing many diseases. 

The antioxidants in green tea are very potent in fighting these free radicals. They reduce inflammation (swelling, redness, and soreness) inside the body by removing harmful free radicals. This in turn boosts energy..

2. Aids in digestion. 

Green tea gets your stomach juices flowing. The organic compounds in green tea help protect the digestive organs and aid in the growth of good gut bacteria. More digestive juices flow into the stomach, hastening the process. Nutrient absorption becomes better.

3. Good for brain health

Green tea is a well-wisher of the brain. Studies say that daily systematic consumption might lessen the chance of memory loss, and poor brain functioning as seen in older people and frequent twitches

4. Boosts heart health

Green tea as an antioxidant reduces bad cholesterol (LDL, low-density lipoproteins). LDL is directly linked to an increased risk of obesity, high blood pressure, cholesterol build-up, and heart blockages. 

5. Natural sunscreen

Green tea is an elixir for good skin. The beverage protects against sun rays that cause fine lines, wrinkles, tans, redness, or even deadly skin diseases. They positively react with UV radiation to protect the skin.

6. Actively controls blood sugar levels

Green tea is a huge contributor to blood sugar maintenance. Recent studies have demonstrated that organic compounds can repair damaged beta-cells, which are in charge of producing insulin. 

7. Maintains teeth and gum health

You cannot ignore your mouth when discussing is about general health. The mouth is the gateway to all that you eat. So if the pathway is dirty, the food you take makes no difference. 

Studies show that green tea causes a  70% reduction in sugar production from food in the mouth, lowering the chances of cavities.

8. Helps to achieve glowing skin and get rid of eye bags

Among many skin care products, there is green tea that tightens pores, tones the skin, moisturizes it, and prevents acne.

The hazards of corporate life include waking up all groggy and tired. The puffiness of the eyes, or eye bags,” is a millennial complaint. People, who have sleep issues, are dehydrated, consume too much salt, suffer from allergies, and have swelling and redness around their eyes are rejuvenated with green tea. 

9. Improves bone health

Green tea helps in keeping our bones healthy and strong. Some studies also suggest that drinking green tea regularly helps improve bone density and reduce the risk of osteoporosis.

10. Weight loss-a journey aided by green tea

Obesity has turned out to be a pandemic in the urban population. Plant-based ingredients are gaining popularity in weight management. Going vegan has solidly demonstrated its advantages and green tea is a vegan option for weight loss.

This antioxidant-rich beverage boosts metabolism to burn calories. All the antioxidants are fat burning in nature. Studies show that a cup of brewed, unsweetened green tea contains only 2.45 calories.

Scientific studies show

• Green tea extracts reduce the pancreas from absorbing fats. As a result, there is a 37% decrease in bad cholesterol.
• Fat-soluble enzymes also do not function properly thereby letting fat pass through and get excreted.
• Green tea has heat-producing properties. Body heat boosts metabolism. Good metabolism leads to fat reduction.

Although not all studies support it, green tea temporarily increases metabolic rate and fat burning 

Green tea and its BEAUTYful use

Green tea comes in handy for domestic hacks as well. 

• Keep soaked green tea bags in the refrigerator for about 40 to 50 minutes, remove them, and place them on the under eyes.
• Brew some green tea and mix it with honey and aloe vera gel to create a hydrating face mask.
• Brew some green tea and allow it to cool. Pour the tea into a spray bottle and use it as a facial toner to help reduce inflammation and redness.
• You can use green tea brew for a final rinse after washing your hair to add shine and improve scalp health.

How much green tea is right for you?

The amount of green tea that is right for you depends on several factors, including your overall health, age, weight, and sensitivity to caffeine. In general, most studies have shown that drinking 3-5 cups of green tea per day is safe and may provide health benefits.

However, it’s important to note that green tea does contain caffeine, which can have negative effects on some individuals. Its stimulant action can interfere with sleep, cause anxiety, or increase the heart rate. If you are sensitive to caffeine, you may want to limit your intake of green tea or choose decaffeinated varieties.

It’s also important to keep in mind that green tea should not be used as a substitute for medications prescribed by your doctor for any existing disease. If you have any concerns about how much green tea is right for you, it’s always a good idea to speak with a dietician.

What is the recommended steeping time for green tea?

The recommended steeping time for green tea is typically 2-3 minutes. Steeping green tea for longer periods can result in a bitter taste and may decrease some of the potential health benefits.

Is green tea not suiting you? Side effects and contraindications

Too much of anything is bad. And what is worse is to expect overnight results from a single health hack.  Good health demands a multifactorial approach. Diet alone can conjure no magic!

Going overboard with green tea comes with its share of complications.

1. Green tea in excess also delivers too many antioxidants into the body. This reduces iron absorption from the food causing anemia in the future. 
2. Green tea has diuretic properties, which means that it can increase the production of urine and promote the elimination of excess fluids from the body. This is due to the presence of caffeine and other compounds in green tea that can stimulate the kidneys to produce more urine leading to dehydration. 
3. Green tea overuse may prevent calcium from being absorbed, raising the risk of fractures and lowering bone density. It also makes the stomach acidic.
4. Too much green tea is not suitable for pregnancy. Caffeine is essentially a stimulant and can both increase the blood pressure and heart rate of the mother and the fetus.

Savour the vibrant flavour—quick tips on green tea recipes

Grab your notepad and jot down some quirky yet healthy green tea recipes for the week.

• Give your standard bowl of millet a twist. Brew a bag of green tea and use that water to prepare the millets like millet chilla, and millet upma from Aashirvaad Millet mix. This boosts the antioxidant content of regular oats and gives your breakfast more nutrients. 
• Green tea smoothies. Use the green tea brew to swirl a smoothie jar of your favourite fruits like strawberries, peaches, and pineapples.
• Green tea sauce: prepare the green tea brew, add honey as a thickener, and some salt and pepper for flavour. Before cooking, cover all of your vegetables, meat, or fish with this catechin-rich marinade. You’ll consume meals that taste better and are healthier.
• Ice teas: add some fresh mint and citrus slices to your green tea brew and chill it in the fridge. Add a pinch of salt, jaggery, and pepper and drink up in the sweltering heat. 
• Peach-flavoured green tea. Blend the peaches until they are pureed, then add one or two cups of chilled green tea. Next, filter the peaches and tea through a fine mesh strainer, sweeten the tea with jaggery, and then drink.

Drawing a close – conclusion

Green tea has many unknown uses, and discussing them all could take a series of articles. To name a few – placing a brewed tea bag over a bruise can halt the bleeding in no time; a green tea foot spa is great for preventing toenail fungal infections; brewed and cooled green tea extract can be used as a deodorant roll-on, green tea extract stored in a room reduces room humidity to prevent frizzy hair; and so on and so forth. 

To get the optimum benefits from green tea, you must have the right information about it. Green tea is currently one of the most promising dietary beverages for the prevention and treatment of many diseases. As a result, it is the subject of significant research on a global scale. 

Since the health benefits of green tea are becoming more and more obvious, it could be a good idea to encourage regular consumption of this easily accessible, delicious, and inexpensive beverage as a fun alternative to other drinks.

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