Green tea, the ancient elixir revered for centuries in the East, has now captured the attention of health enthusiasts worldwide, and for good reason. You may have heard about the health benefits of green tea and enjoy this tasty beverage yourself. And isn’t it fortunate that something that tastes so delicious is also good for you?
But green tea, a less processed form of tea compared to black tea, is more than just a refreshing way to hydrate. It’s packed with antioxidant catechins (more than black tea). Plus, that steamy cup of green contains 0.5 milligrams of vitamin C per one hundred grams, modest compared to what you get from eating raw fruits and vegetables, but significant.
But there’s more good news. Preliminary evidence also suggests that consuming green tea lowers the risk of some health problems. Based on limited research, it may lower the risk of cardiovascular disease and certain cancers and even boost brain function. What’s not to love about those benefits?
Green Tea for Weight Control: What Research Shows
If you’re watching your waistline, you might also be intrigued by the idea that green tea helps with weight loss. Some studies find that the catechins and caffeine in green tea boost resting metabolism, so you burn more calories when you’re active and at rest.
A fascinating clinical trial conducted in Taiwan put green tea to the test. The study included seventy-eight obese women with BMI over 27 kg/m^2. Half consumed high-dose green tea extract (GTE) capsules daily for 12 weeks, while the other half took a placebo.
So, did the green tea group slim down significantly more? Not exactly. After 12 weeks, those taking GTE only lost 0.3% more body weight on average compared to the placebo group – a difference of just 0.15 kg. Barely enough to tip the scales!
But despite the disappointing finding, there were other benefits. The GTE group experienced significant improvements in cholesterol levels and hormones related to fat metabolism and hunger, promising signs that green tea could play a role in an integrated approach to weight management.
What Does Other Research Show?
A Cochrane review looked at 12 well-conducted studies looking at how green tea affects weight loss and weight loss maintenance. The studies were conflicting. Some showed significant weight loss while others showed little benefit for weight control.
In one study, participants who took concentrated green tea supplements lost an average of 0.2 kilograms of weight and shed inches in the waistline. Still, the weight loss was modest, and they were taking a supplement. They also enjoyed a 5.33% drop in total blood cholesterol after 12 weeks.
These results suggest that the benefits of green tea for weight loss and weight control are modest and may vary with the dose, type of green tea, whether it’s in concentrated supplement form, and how long and often you consume it.
Green Tea Isn’t a Magic Panacea for Weight Loss
You can’t expect a beverage or even a concentrated green tea extract to cure obesity, right? It’s about the totality of what you put on your plate and how much you move your body. But that doesn’t mean that green tea can’t be part of a healthy lifestyle. But sipping this healthy, delicious drink could be one small piece of the puzzle.
The catechins in green tea may offer other benefits for your health and it’s better than drinking a sugary soft drink. Taking a concentrated green tea supplement is iffier and riskier. Research shows rare cases of liver damage after taking green tea supplements. However, the supplement dose in these cases was high, around eight hundred milligrams daily.
Researchers believe some people are at higher risk from liver damage when they consume concentrated forms of green tea. It’s best to avoid taking a green tea supplement if you have existing liver disease. Even then, only do so under the care of a doctor. Also, avoid taking it on an empty stomach.
Drinking green tea, however, is safe for most people. Green tea contains tannins that can cause digestive issues for some green tea drinkers. Drinking it on an empty stomach is more likely to trigger digestive upset than drinking it with food. On the downside, the tannins in green tea can reduce iron absorption if you drink it with a meal.
Conclusion
If you’re looking to lose weight, don’t expect green tea to do all the heavy lifting. But feel free to enjoy a cup or three as part of your overall wellness routine. Just hold the sugar!
What can we take away from these studies?
- Green tea may help you lose weight if you’re overweight or obese due to its appetite suppressive effects. However, the benefits are likely to be modest.
- The degree to which green tea helps with weight loss is uncertain, as studies show discrepancies. We need more high-quality research.
- Drinking green tea can cause digestive upset for some, but it’s safe for most people to drink in moderation.
- Taking a concentrated green tea supplement is riskier due to rare cases of liver inflammation. Don’t take one without talking to your doctor.
- The best approach is to make green tea part of a healthy, balanced diet.
References:
- Chen IJ, Liu CY, Chiu JP, Hsu CH. Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. 2016 Jun;35(3):592-9. doi: 10.1016/j.clnu.2015.05.003. Epub 2015 May 29. PMID: 26093535.
- Brimson JM, Prasanth MI, Kumaree KK, Thitilertdecha P, Malar DS, Tencomnao T, Prasansuklab A. Tea Plant (Camellia sinensis): A Current Update on Use in Diabetes, Obesity, and Cardiovascular Disease. Nutrients. 2022 Dec 21;15(1):37. doi: 10.3390/nu15010037. PMID: 36615695; PMCID: PMC9823498.
- Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;12(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. PMID: 23235664; PMCID: PMC8406948.
- Hsu CH, Tsai TH, Kao YH, Hwang KC, Tseng TY, Chou P. Effect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. 2008 Jun;27(3):363-70. doi: 10.1016/j.clnu.2008.03.007. Epub 2008 May 12. PMID: 18468736.
- Chen I-Ju, Liu CY, Chiu JP, Hsu CH. Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clinical nutrition. 2016;35(3):592-599. doi:https://doi.org/10.1016/j.clnu.2015.05.003.
- Green Tea. Nih.gov. Published November 20, 2020. Accessed April 18, 2024. https://www.ncbi.nlm.nih.gov/books/NBK547925/
Related Articles By Cathe:
7 Amazing Bioactive Compounds in Green Tea and Their Benefits
The Stress-Relieving Benefits of Green Tea
6 Ways to Get More Health Benefits from Green Tea
Fat Loss: Does Drinking Green Tea Have an Impact on Body Composition?
