Green Tea Benefits and Side Effects - 2019

1. Break Down
2. Health Benefits
3. Side Effects and Detriments
4. Recommendation
5. Sources
6. Nutrition Facts
7. Buy Green Tea Now (US) (CA)

Frequently Asked Questions

Matcha tea originated in China, and its literal translation means "fine powder tea", matcha powder is made from the Tencha leaf. They're grown in shade from between 3 to 4 weeks before harvesting them.

The bundle of leaves are later stone ground to a fine powder, discarding the stems and veins of the leaf in the process. Traditionally prepared with one third cup of hot water, and whisked with a bamboo brush till it froths.

Drinking green tea offers a wide range of positive health effects. First is that it has the ability to improve physical performance and increase fat burning efficiency.

Its also full of antioxidants that help your body fight off infections and certain cancers, and the caffeine levels help boost your brain health and functioning.

It also improves oral health, overall heart health, muscular and physical performance, and skin health.

It also has a few negative health effects that concern a minority of the population. It shouldn't be taken by anyone who's pregnant, has existing digestive issues, bleeding disorders, insomnia, and/or an iron deficiency. It'll aggravate all of these existing symptoms.

1. Take a cup or a kettle and fill it with hot water.

2. For each cup of water, add 1 tablespoon of tea leaves to your cup or in the kettle of hot water.

3. Let the leaves steep for 3 to 5 minutes. Adding any sugar or honey if needed.

4. Enjoy!

Here's how you make Matcha Tea

1. Sift 1 to 2 teaspoons of matcha into every cup of water, around 8 to 12 teaspoons for a kettle depending on how strong you like it.

2. Add (not boiling) steaming water into the cups or kettle.

3. Using a bamboo whisk or a regular one, whisk the water in a zig zag, "W" like motion for up to 2 minutes, until the top forms a nice layer of foam.

4. Enjoy!

Green tea is great for helping you lose weight.

The compounds that help you lose weight, is the caffeine, chlorophyll, and its flavonoid content. These could all individually increase your basal metabolic rate.

A study revealed that over a 24 hour window and having consumed the equivalent of 3 cups. If you maintain a consistent dosage every day for 1 week, in the following days, you can look to lose around 100 calories per day if taken consistently.

The explosion of popularity made it so you can buy matcha powder almost anywhere. Supermarkets to online retailers all have a form of matcha powder for sale. Such as David's Tea, Amazon (US) (CA), and Walmart.

Break Down and Background

Green tea can be easily made at home, which is why it’s one of the most commonly consumed teas in the world. It's just one of the many different types of teas containing smaller amounts of caffeine originating from China.

It's made from Camellia Sinensis leaves that usually haven’t undergone any processing or chemical treatments.

Older civilizations first started to consume green tea is believed to be first brewed back around 2700 BC during the reign of the Emperor Shennong. He was the primary contributor to ancient Chinese medicine, discovered when the fresh tea leaves of a nearby tree fell into a cup of boiling water.

matcha tea outdoors

Similarly to that of oolong tea and black tea, there are many health advantages of green tea because it retains the most amount of antioxidants and poly-phenols due to its natural methods of production and it has a good amount of caffeine and chlorophyll in each cup.

Although it was mainly originated in China, its production and manufacturing methods have spread out to many other countries in Asian, Europe, and North America. It’s almost a calorie free beverage having around 34 mg of caffeine that also helps to manage and suppress hunger pangs.

The best part about its caffeine content is that, unlike coffee, it gets released at a slow and steady pace for a few hours after drinking it, avoiding a spike and crash of energy.

It's one of the healthiest beverage you can have in large doses and have minimal side effects, unless you suffer from a few disorders. Also considered to be an anti-aging drink because of its large doses of antioxidants, nutrients, and vitamins that are excellent for your body and mind.

The high levels of green tea caffeine and chlorophyll have been beneficial for the use in traditional Indian medicine to clot blood, controls internal and external bleeding, heal wounds, improve digestion, improve iron absorption, regulate body temperature, as well as improve cardiovascular and mental health.

The traditional green tea drinkers prefer a herb blend that hasn't been mixed with any kinds of sugar, only consumed in its pure and natural state. It has been used in medical practices for thousands of years, even to this day.

Many studies proved that it's effective for preventing the flu, high blood pressure, prostate cancer, breast cancer, promoting weight loss, dilate blood vessels, bleeding disorders, and for reducing the risk of developing certain types of cancer in the long term.

The mild amount of caffeine in green tea improves various brain functions and helps you concentrate better. If you are feeling a mid-afternoon slump, brew yourself some herbal teas instead of a cup of coffee to elevate your mood, increases your energy levels, and enhance your productivity.

matcha tea

There are tons of ready to go green tea products available that are bottled and usually sweetened with sugar or artificial sweeteners. These variations include single tea bags, loose-leaf, steeped, and instant tea powder forms. You have even more options for green tea products that are available online.

It’s a good idea to compare different brands and different types of herbal teas when looking to choose the most suitable one for you. Ideally, a brand that has little to no sugar, sources the plants safely with no chemical treatments, and has little to no heavy metals such as Lead, Arsenic, and Cadmium.

It’s considered one of the healthiest drinks on the planet because it has the highest levels of antioxidants out of any other tea. Additionally, a research article shows that the natural chemicals called polyphenols found in the tea leaves is the main contributor to its anti-inflammatory and anti-carcinogenic reactions.

Drinking green tea has also been shown to stimulate happiness and cheer up patients lives suffering from depression, and boosts your mental health and alertness due to its caffeine content.

While being free of any essential oils, it has approximately 20% to 45% of its mass being polyphenols, of which 60% to 80% are catechins such as EGCG. EGCG is also known as Epigallocatechin Gallate, a type of catechin that's most abundantly found in tea.

Catechins are important plant based metabolites, which are antioxidants that are said to help prevent free radical damage, oxidation, cell degeneration, increase endurance capacity and energy levels.

The main side effect of green tea supplements is that they contain high levels of live active substances that can trigger harmful reactions and have bad interactions with other herbs, supplements, and medications.

dry sencha tea leaves

Prior to producing the green tea, the leaves need to go through certain procedures which leads to a successful product. Afterwards, the green tea leaves are prepared in many different ways, based on the type of tea the company wants.

There are several variations of green tea that exist, which differ considerably on the variation of camellia sinensis plant used, growth and weather conditions, agricultural method, treatment during manufacturing, and the time of harvesting.

It’s prepared using either traditional or higher-quality modern techniques; either they're sun-dried, cooked over charcoal, or heated on a skillet are all traditional processing methods.

They’re usually harvested 3 times per year; the first set of leaves are collected between late April and May, while the next harvest typically happens between June and July, and the third’s from late July to August.

After all of the gathering, the processing goes through various stages depending on the blend and type of tea you want. There are 2 basic ways to make green tea, either the traditional method or the modern method, both of which can be modified by the producer.

There are different types originating from China or Japan, here’s the complete variation list of green tea:

  • Gunpowder Tea

  • LongJing or Dragonwell Tea

  • Pi Lo Chun or Spring green snail Tea

  • Snowy Mountain Jian Tea

  • Hyson or Lucky Dragon Tea

  • KaiHua Long Ding Tea

  • XinYang Mao Jian Tea

  • Tian Mu Qing Ding Tea

  • Taiping Hou Kui Tea

  • Gyokuro Tea

  • Sencha Tea

  • Bancha Tea

  • Matcha Tea

  • Hojicha Tea

  • Genmaicha Tea

  • Kukicha Tea

camellia sinensis plant

These different types of green tea variations all offer the same positive impact but the only difference is their harvesting methods, dates, and production methods.

Green Tea Benefits

Below is the complete list of health benefits of green tea, you'll see huge results when you have some on a regular basis:

Causes Weight Loss and Suppresses Hunger

Drinking green tea increases your metabolism and has some really effective fat burning properties. That's because it contains epicatechin which helps you lose weight and reduces the risk of becoming overweight or a reduced risk of obesity.

Furthermore, multiple studies have shown that people who drink green tea on a regular basis are able to maintain a healthy weight mass after a significant weight loss treatment. It also helps to suppress your appetite and keeps your energy levels consistent, resulting in fewer hunger cravings and fewer calories consumed throughout the day.

Green Tea Caffeine Boosts Your Brain Health and Function

A major subsections of the benefits of green tea is its effect on mental health. It boosts cognitive functions, specifically your active working memory. It will protect your brain from calcification and preserve your mental health in the long term, reducing your risk of Alzheimer’s Disease.

A study carried out on mice showed that green tea protects brain cells from premature deaths, prevents oxidative damage, and restores damaged brain neurons. This also proves that it reduces the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

cup of green tea

Helps Fight and Reduces the Risk of Cancer

Green tea contains powerful antioxidants which are called epigallocatechin gallates and polyphenols, several research articles suggests they help your body slow down and kill cancerous cells without affecting or damaging any surrounding healthy tissues.

Multiple clinical studies show how green tea can benefit you by inhibiting tumor cell proliferation, in human and animal studies.

It also protects damage coming from ultraviolet (UV) and UVB radiation, easily scavenges and destroys free radicals, and activates detoxification enzymes such as glutathione S-transferase and quinone reductase that defends against tumor development.

The cancers that can be offset or have a reduced effect on are:

  • Pancreatic

  • Lung

  • Skin

  • Breast cancer

  • Prostate cancer

  • Colorectal cancer

  • Stomach cancer

Stabilizes Blood Sugar Levels and Prevents Type 2 Diabetes

Green tea caffeine helps to reduce the risk of developing type 2 diabetes. This is because it lowers your blood sugar levels, stabilizes your glucose levels when eating any foods containing sugar, and lowers bad cholesterol (LDL).

Diabetics lose their insulin sensitivity, which means insulin is less effective at signaling cells to absorb sugar from the bloodstream, resulting in both higher blood insulin and sugar levels.

Therefore, the more sensitive you are to insulin, the lower your normal blood sugar levels would be. That's much more beneficial since both sugar and insulin are damaging to your cardiovascular system.

dry green tea herbs

Reduces Rate of Heart Disease and Improves Heart Health

The antioxidant content in green tea protects the heart and prevents diseases. It has also shown to dramatically increase the antioxidant capacity in your blood. Resulting in the protection of the heart from reactive oxygen species and prevents heart attacks.

A cross-over study published from the journal of the American Heart Association (AHA), noted that consuming 4 to 5 cups of green tea per day was associated with a small reduction in systolic blood pressure, similarly to oolong tea.

The American Medical Association (AMA) had a study conducted with the Ohsaki National Health Insurance Cohort to see the connection between green tea consumption and the reductions of certain mortalities.

Patients were Japanese adults aged 40 to 79 years old with no history of any heart related diseases or complications. Separated into 2 groups, followed up with them for either 7 or 11 years. They compared death rates with causes such as cardiovascular disease, cancer risk, and other hazards.

They found that green tea consumption was associated with a reduced risk of death from heart disease itself and its causes, but found no difference with cancer prevention.

Improves Oral Health and Prevents Tooth Decay

Green tea contains fluoride, it's a mineral that is sometimes added to the water supply to support stronger dental health, otherwise, it's naturally found in the water of fluoridated regions.

pouring hot tea

The fluoride content found in water and in black tea leaves is so minuscule that half of it gets absorbed by our bones and the rest gets secreted. It would take around 18,000x times the fluoride content in all of those cups of green tea to cause serious harm or potential death.

If anything, the caffeine will harm your first, you'd need 500 cups of green or black tea taken in the span of a few hours to cause harm and to even kill you. When you look at coffee, you'd need about 100 cups of coffee to cause harm or death.

It also reduces inflammation and limits the growth of certain bacteria and inhibits viruses like the influenza virus. The influenza virus can lead to periodontal diseases such as tooth decay, and can also harm your nose, throat, and lungs.

Multiple studies have also stated that people who drank green tea had better oral health than those who didn't.

Boosts Muscular and Physical Performance

The many health benefits of green tea's caffeine content helps energize you and prevents fatigue. This naturally boosts your overall muscular and physical performance. The antioxidant content also helps prevent tissue damage during physical exertion. A study at Abbott Laboratories found that green tea extract increased muscle mass preservation and function.

Complete Skincare Health Boost

Its large mass of EGCG, ECG, and EGCs defend your skin from harmful DNA and cell damage, especially against UV and UVB rays. Supplements can be taken orally or applied directly onto the skin.

clear cup of tea

Taking recurring doses of green tea extract once per day can offer amazing anti-aging, anti-inflammatory, and anti-bacterial agents for your skin such as:

  • Reducing wrinkles

  • Tightening your skin

  • Reduced risk of skin cancer

  • Treats acne

  • Unclogs pores

  • Exfoliates

  • Reduces redness and irritation

Green Tea Side Effects and Detriments

There are quite a few side effects of green tea caffeine, fluoride, and antioxidant levels that can affect either adults and children.

There are small clinical studies have found out that green tea offers protection against the development of oesophageal cancer, particularly among women. However, one large scaled population-based clinical study found the opposite.

Drinking green tea can be associated with an increased risk of oesophageal cancer. Secondly, the hotter the tea, the greater the risk of damage it can cause to the upper digestive system. If the water you drink is very hot, even in small sips, it can still damage the esophagus and lead to long-term harmful consequences.

Possible Dangers During Pregnancy and With Breastfeeding

The side effects of green tea caffeine, tannins, and catechins are all linked to an increased risk of miscarriages and birth defects in newborns. More than 3 cups a day is very dangerous for pregnant women and breastfeeding women, especially because caffeine's transferred through breast milk to the child.

bamboo whisk matcha tea

In very high doses it can be unsafe for the woman and much smaller doses for the baby. So you should consult your doctor and/or physician on your intake in order not to affect you and the baby. Generally, avoid exceeding 200mg of caffeine per day, a cup of green tea has 30 to 40mg.

Causes Headaches, Vomiting, Anxiety, and Digestive Issues

Another issue stemming from excess caffeine intake, it can cause headaches, vomiting, nervousness, sleep issues and insomnia, irregular heart rate and palpitations, dizziness, and convulsions. Avoid green tea if you're caffeine sensitive or have chronic migraines.

A green tea side effect of having too much caffeine can also cause bowel and stomach irritations when taken on an empty stomach, the tannins in the tea leaves increase your stomach acid levels which can cause many more issues, such as chronic heartburn, acid reflux, and diarrhea.

Green tea's also a natural laxative, stimulating your colon frequently. People suffering from irritable bowel syndrome should avoid it altogether.

In high doses, tannins can cause vomiting because of the way the proteins bind to your intestines. Some of these effects can be mitigated when cooler water, brewing with too hot of a kettle can alter the chemical makeup of the leaves and make certain effects even worse.

Practical heat should be between 140°F to 176°F (60°C to 80°F).

Causes and Aggravates Bleeding Disorders

The nutrients and vitamins found in green tea wil decrease your fibrinogen levels, a blood protein that helps your blood clot, also inhibiting the oxidation of fatty acids which leads to thinner blood. Coupled with high blood pressure, it can possibly cause heart issues such as a stroke or hypertension.

tea leaf farm

Above all, the caffeine in green tea increases bleeding for those that already have a bleeding disorder because of the increased blood pressure, artery pulse speed, and blood vessel dilating reactions. If you're taking blood thinners or anticoagulant drugs, such as Coumadin, Warfarin, or Heparin you should take caution with your tea intake.

Can Reduce Sleep Quality and Cause Irritableness

Once again, the caffeine is another trigger to the negative health effects of drinking green tea, in big amounts. Caffeine is an active stimulant which inhibits sleep and heightens your energy levels.

Paired with l-theanine, an amino acid that boosts focus and alertness makes both effects even stronger. L-theanine also works against melatonin production at night time, which is the sleep signaling hormone keeping your circadian rhythm in order.

May Create an Iron Deficiency and Cause Anemia

Green tea has many compounds that reduce iron absorption by your body. A few case studies show that green tea can be harmful and potentially dangerous in people suffering from anemia or having an iron deficiency.

A 48 year old man was diagnosed with anemia after having consumed over 4 cups a day for several years. You can prevent it by adding a bit of lemon to your teas, the vitamin C from lemons promotes iron absorption which minimizes the side effect of the tannins.

Alternatively, you could wait a 1 to 2 hour window after eating to then have some green tea, which gives your body enough time to fully digest your food and absorb most of the iron.

working with tea leaves

Rating and Recommendation

Extremely Recommended

The benefits of green tea make it so that it's a perfect addition to almost every diet, from low carb all the way to a ketogenic diet.

Green tea has all of the following positive health effects:

  • Causes Weight Loss and Suppresses Hunger

  • Its Caffeine Boosts Your Brain Health and Function

  • Helps Fight and Reduces the Risk of Cancer

  • Stabilizes Blood Sugar Levels and Prevents Type 2 Diabetes

  • Reduces Rate of Heart Disease and Improves Heart Health

  • Improves Oral Health and Prevents Tooth Decay

  • Boosts Muscular and Physical Performance

  • and Offers a Complete Skincare Health Boost

Green tea has all of the following side effects:

  • Possible Dangers During Pregnancy and With Breastfeeding

  • Causes Headaches, Vomiting, Anxiety, and Digestive Issues

  • Causes and Aggravates Bleeding Disorders

  • Can Reduce Sleep Quality and Cause Irritableness

  • May Create an Iron Deficiency and Cause Anemia

running track

It should be noted that green tea should not be taken by pregnant women, people who are anemic, or who have low iron because of some of the vitamins and compounds it contains may affect the baby and even the mother in higher doses.

Also, if you suffer from any heart problems or hypertension, kidney or liver problems, stomach ulcers, or anxiety disorders should not take green tea supplements or extracts; the large amount of caffeine amplifies those existing disorders.

It’s objectively a bad choice unless told otherwise by a healthcare practitioner.

Those taking anticoagulant drugs such as Warfarin, Coumadin, or Jantoven should drink green tea with caution due to its vitamin K content, which is necessary for blood coagulation.

Avoid drinking too much green tea on an empty stomach since it causes liver damage in more concentrated and higher doses, stick to 1 cup. Alternatively, having some during a meal can hinder iron absorption.

Ideally, should have a single cup of green tea 2 hours before or after a meal, and not exceeding 2 to 3 cups a day. Always consult your doctor or health care professional for advice that's specifically applicable to you.

If you have none of the characteristics above, green tea can be a powerhouse of nutrition, caffeine, and energy that can shape up and boost your whole diet.

Shop Online For Green Tea (US)(CA)

Green tea benefits and side effects are relevant at 2 to 4 cups per day.

Totaling between 60mg to 120mg of caffeine.

cup of green tea

Green Tea Nutrition Facts

Serving Size 245 g (about 1 Cup)

Amount Per Serving
Calories 2.5 Calories from Fat 0
% Daily Value*
Total Fat 0 g 0 %
Saturated Fat 0 g 0 %
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 2.5 mg 0 %
Potassium 20 mg 1 %
Total Carbohydrate 0 g 0 %
Dietary Fiber 0 g 0 %
Sugars 0 g
Protein 0.5 g
Vitamin A 0 % Vitamin C 1.2 %
Vitamin E 0 % Vitamin K 0 %
Calcium 0 % Iron 0.3 %

Calories per gram:

Fat: 9 | Carbohydrate: 4 | Protein: 4

 

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