Green Tea: What it is, Health Benefits, and Unique Qualities

Hey Peak Performer,

Green tea, has earned a revered place in cultures worldwide. Not only is it cherished for its soothing qualities, but it’s also a powerhouse of health benefits, as backed by scientific research. In this edition of The Plate, we’ll dive into the origins of green tea, explore its health benefits, uncover how its caffeine differs from coffee, and learn more about matcha, the concentrated version of green tea. Finally, we’ll discuss how green tea can be particularly beneficial for specific populations. Let’s dive in...

Where Green Tea Comes From

Green tea originates from the leaves of the Camellia sinensis plant, the same plant that gives us black and oolong teas. Its roots trace back thousands of years to ancient China, where it was first cultivated and used for medicinal purposes. Today, green tea is grown predominantly in Asia, especially in China and Japan, and its production involves minimal oxidation compared to other teas, preserving its natural green color and antioxidant profile.

Health Benefits of Green Tea

Green tea is more than just a hydrating beverage; it’s loaded with bioactive compounds that offer various health benefits. Here’s a breakdown of the science-backed perks:

1. Rich in Antioxidants

Green tea is high in polyphenols, particularly catechins like epigallocatechin gallate (EGCG). EGCG is a powerful antioxidant that protects cells from damage caused by free radicals and oxidative stress, which are linked to aging and chronic diseases. A study published in Molecular Nutrition & Food Research showed that EGCG could help reduce inflammation and even inhibit the growth of certain cancer cells. (1)

2. Boosts Brain Function

The combination of caffeine and L-theanine in green tea is a winning formula for brain health. L-theanine, an amino acid found in tea leaves, promotes relaxation and counteracts the jittery effects of caffeine. Together, they improve focus, memory, and overall mental clarity. Research from Psychopharmacology has demonstrated that this duo can enhance cognitive performance and reduce anxiety. (2)

3. Supports Heart Health

Regular consumption of green tea has been linked to improved heart health. Its antioxidants may reduce LDL cholesterol (the "bad" cholesterol) and improve blood vessel function. A meta-analysis in The American Journal of Clinical Nutrition found that green tea consumption was associated with a lower risk of cardiovascular disease. (3)

4. Aids in Weight Management

Green tea can support weight management by boosting metabolism. The caffeine and catechins work synergistically to increase fat oxidation and energy expenditure. A study in Obesity found that green tea extract could modestly aid in weight loss when combined with a healthy diet and exercise. (4)

5. Potential Role in Reducing Risk of Chronic Diseases

Green tea’s anti-inflammatory and antioxidant properties may reduce the risk of chronic illnesses like type 2 diabetes and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Research published in Diabetes & Metabolism Journal indicates that regular green tea drinkers have a lower risk of developing type 2 diabetes. (5)

How Green Tea Caffeine Differs From Coffee

Green tea and coffee both contain caffeine, but the way they affect your body is quite different. A standard cup of green tea has about 20-50 mg of caffeine, whereas coffee packs a stronger punch with 80-100 mg per cup. However, green tea’s caffeine is released more gradually, thanks to the presence of L-theanine. This results in a gentler, sustained energy boost without the sudden spikes and crashes associated with coffee.

What Is Matcha?

Matcha is a powdered form of green tea made from finely ground tea leaves. Unlike regular green tea, where you steep the leaves and discard them, matcha involves consuming the entire leaf, making it more nutrient-dense. Matcha is also richer in caffeine and antioxidants than traditional green tea. In fact, a single serving of matcha contains about three times the EGCG of regular green tea.

Green Tea’s Benefits for Specific Populations

1. Athletes

Green tea’s fat-burning properties and ability to improve endurance make it a popular choice for athletes. Research in The Journal of Nutrition highlights that green tea extract can increase fat oxidation during exercise, helping athletes improve performance. (6)

2. Individuals with Cardiovascular Risk

Green tea’s ability to reduce LDL cholesterol and improve arterial function is particularly beneficial for individuals at risk of heart disease. Adding green tea to their daily routine can be a simple yet effective step toward better heart health. (3)

3. Older Adults

For older adults, green tea offers neuroprotective benefits. Regular consumption may help slow cognitive decline and reduce the risk of Alzheimer’s and Parkinson’s diseases. (5)

4. People with Metabolic Disorders

Green tea can aid in managing blood sugar levels, making it an excellent beverage choice for people with prediabetes or type 2 diabetes. The catechins in green tea help improve insulin sensitivity and regulate glucose metabolism. (5)

How to Enjoy Green Tea

If you’re new to green tea, start with a light brew to get accustomed to its flavor. Matcha lovers can experiment with lattes, smoothies, or even desserts. For those looking to maximize health benefits, aim for 2-3 cups of green tea or 1-2 servings of matcha daily.

Final Thoughts

Green tea is a beverage steeped in history, culture, and incredible health benefits. Whether you’re sipping it to boost your brainpower, improve your heart health, or simply unwind, green tea is a versatile and healthful addition to any diet. Ready to give it a try? Your body—and mind—will thank you.

Your Sports Dietitian,

Jordan

References

1. Lambert, J. D., et al. "Antioxidant and anticancer activities of green tea polyphenols." Molecular Nutrition & Food Research, 2013.
2. Bryan, J., et al. "Green tea and cognitive function: A review of evidence from laboratory studies and clinical trials." Psychopharmacology, 2008.
3. Huxley, R. R., et al. "Green tea consumption and risk of cardiovascular disease: A meta-analysis." The American Journal of Clinical Nutrition, 2008.
4. Hursel, R., et al. "Thermogenic ingredients and body weight regulation." Obesity, 2009.
5. Iso, H., et al. "Green tea consumption and risk of type 2 diabetes in a large-scale cohort study." Diabetes & Metabolism Journal, 2006.
6. Venables, M. C., et al. "Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans." The Journal of Nutrition, 2008.