A Dutch study of more than 3,000 men and women found that the more tea consumed, the less severe the clogging of the heart’s blood vessels, especially in women. In the Dutch study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight. In the Japanese study, 240 men and women were given varying amounts of green tea extract for three months. This entry was posted in Health, Nutrition and tagged green tea, green tea and weight loss, green tea benefits, health benefits of green tea, weight loss, why to drink green tea by Nikki.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. Have you ever wondered if there’s scientific evidence behind the idea that green tea can reduce fat or help maintain a healthy weight? In fact, there are several clinical trials, published in prestigious scientific journals, supporting the effects of green tea for weight loss and weight maintenance.
What’s more, studies have shown that green tea may help prevent and improve lifestyle-related diseases and conditions like obesity and heart disease. For example, a study published in the American Journal of Clinical Nutrition concluded that green-tea extract reduces body weight, BMI, waist circumference, body-fat mass, and subcutaneous fat.
Another study, published in the journal, Obesity, showed similar changes in weight and fat mass as well as improvements in high blood pressure and “bad” (LDL) cholesterol, both known risk factors for heart disease and stroke.
In fact, among teas, green tea has the highest catechin content followed by the black teas such as Earl Grey, Ceylon, Darjeeling, and oolong teas. Not only that, there’s promising scientific evidence—albeit, still in the early stages—to suggest that polyphenols like catechins control the genes that impact inflammation, a subject I’ve been keenly focused on and have written about extensively for many years. Inflammation, as we know, is the root cause of many of the debilitating and life-threatening diseases that we see today, including arthritis, heart disease, diabetes, Alzheimer’s disease, and cancer. Not only is it safe, it’s pretty tasty as well, making it a simple, inexpensive and effective way to achieve all three goals.
If you’re wondering if green-tea supplements have the same effect, the scientific data to date says“yes”. Based on the science, a little help from green tea supplements can be very beneficial for weight loss, particularly knowing how challenging it can be to get the right amount of polyphenols you need daily. So, here’s what to look for in a green tea supplement: To be maximally effective, it’s important to select a green-tea extract supplement that’s formulated to deliver the right types and levels of bioactive nutrients to reduce fat, to help you lose weight, or maintain a healthy weight. Look for a supplement, from a reputable manufacturer that delivers at least 350 mg of green tea extract with 95% polyphenols, 75% catechins, and 40% EGCG. If you really want to enhance your polyphenol intake, you might look for a supplement combining green tea extract with another rich source of polyphenols like pomegranate.
The polyphenols in pomegranate extract have been shown to help promote heart and overall cardiovascular health…an important side benefit to any healthy weight loss plan. But, before closing, we just want to remind you of one very important thing when it comes to weight loss: There is no quick fix here.
To accomplish safe and effective weight loss, you must reduce your calories by 700-800 per day.
Others who promise greater weight loss than 2 pounds a week are simply not providing you with a realistic or sustainable diet that will benefit your health. Get more science-based health insights and nutritional advice when you sign up for the FREE Gene Smart Insights e-letter now. In the last 10 years, researchers from around the world have published over 3,500 studies looking at the benefits of green tea. Look at the table below to separate the fact from the fiction, and continue reading to get the details.
The most abundant antioxidant in green tea is a catechin called epigallocatechin-3-gallate (EGCG). Some of the health benefits also come from other compounds, like naturally occurring caffeine and other antioxidants.
Research shows that drinking green tea helps lower your bad (LDL) cholesterol without hurting your good (HDL) cholesterol. Looking at larger studies of more general populations, research published in a 2011 edition of the American Journal of Clinical Nutrition found the same results. Lowering your risk of cardiovascular disease is yet another one of the many green tea benefits.
A large Japanese study found that drinking at least 5 cups of green tea per day reduced the risk of dying from cardiovascular disease by 26 percent! The study, published in 2006, followed over 40,000 subjects in northeastern Japan for up to 11 years.
That makes it hard to know if their improved health is caused by the health benefits of green tea or caused by something else they are doing. However, the Japanese study is important because over 80 percent of the population in northeastern Japan drinks green tea. Helping you avoid high blood pressure may be one of the ways that green tea reduces your risk of dying from heart disease.
Researchers in Taiwan studied over 1,500 adult subjects and found that the risk of developing high blood pressure dropped by 46 percent for people who drank half a cup of green tea per day for at least a year.
As with many human studies, confounding variables such as lifestyle choices and eating habits can skew the results. So, while more studies with larger populations are required to confirm these results, it looks very likely that drinking green tea lowers your risk of developing high blood pressure. Unfortunately, most research has been conducted in the laboratory using mice, rats, or test tubes — but not humans.
In the laboratory, green tea has been found to prevent or fight a wide range of cancers occurring in many organs including the colon, esophagus, stomach, small intestine, liver, pancreas, breast, prostate, lung, and skin.
Many researchers think the discrepancy between the laboratory and human studies is due to dosage and delivery.
While promising results have been seen in the lab, the verdict is still out and further study on humans is needed.
Numerous studies have shown that green tea boosts your metabolism and helps you burn fat and lose weight. While the evidence is not yet conclusive, it seems likely that green tea can help prevent type 2 diabetes. The researchers warned that the study had some limitations and they suggested that more research on humans was needed to confirm a positive link between green tea and a lowered risk of type 2 diabetes. Studies suggest that drinking green tea will actually help protect your skin from the damage and aging caused by exposure to the sun’s UV radiation.
In study published in a 2011 edition of The Journal of Nutrition, German researchers gave 60 female volunteers either a drink with a massive dose of green tea catechins or a placebo beverage. After 12 weeks, the women who got the green tea drink had 25 percent less skin reddening than those that got the placebo. The only problem with the study is the massive dose of green tea catechins that they used — roughly eight to twelve cups worth of green tea. In this case, more study is needed to see if lower, more reasonable doses of green tea have the same anti-aging, sun-protection benefits for your skin.
Previous laboratory studies have shown that the primary green tea catechin, EGCG, can dramatically slow down the spread of flu viruses in test tube experiments.
In the study, Japanese researchers gave some healthcare workers daily green tea supplements equivalent to drinking three to four cups of tea. Laboratory studies have shown that green tea’s most abundant catechin, EGCG, helps prevent or counter many of the factors believed to cause age-related degenerative diseases in the brain. A Chinese study published in the August 2012 Molecular Nutrition & Food Research journal found that EGCG not only protects against degenerative mental diseases, but that it actually boosts learning and memory. The researchers found that the EGCG mice performed better and faster than untreated mice, and that their brains had increased the production of neural stem brain cells in the hippocampus. In one of the few human studies on this topic, Japanese researchers studied more than 1,000 subjects over the age of 70 and compared their self-reported green tea consumption with their state of mental capacity. Another human study that looked specifically at Parkinson’s disease found that people who drank three or more cups of tea per day had a 59 percent lower risk of developing the disease. So, while more research is needed on human subjects, it looks like green tea does boost your brain power and protect you from mental decline. The EGCG catechin found in green tea has been shown to have strong antimicrobial properties, and it slows down and kills the bacteria that cause both tooth decay (cavities) and periodontal disease (gum disease). And, green tea (and all non-herbal teas) contain fluoride, which dentists recommend to help fight cavities. Green tea also appears to boost your exercise endurance by causing your body to burn fat instead of carbohydrates.
During an aerobic workout like running, biking or swimming, you burn carbohydrates stored in your muscles. If you regularly drink three to four cups of green tea per day, the EGCG catechins in the tea help delay this lactic acid response by causing your muscles to burn more fat than carbs, and that boosts your exercise endurance. Although more detailed test are needed to confirm similar results in humans, a small 2011 study showed that green tea does have the same fat burning effects during exercise.
Just be sure you are buying quality supplements that have sufficient amounts of green tea extracts. All tea (including green tea) also contains tannins which can prevent your body from absorbing the iron and folic acid found in the foods or supplements that you eat. Of course, if you are taking any medications or have any specific medical condition, you should check with your doctor before drinking green tea to confirm that there won’t be any negative interactions with your medication or illness.
We hope we’ve convinced you that you should add three to four cups of green tea to your daily routine. Key Laboratory for Clinical Cardiovascular Genetics and Sino-German Laboratory for Molecular Medicine. Health Benefits of Red Wine and Alcohol Red wine, white wine, beer and liquor share most of the same health benefits.
If you don’t like it hot, you can try brewing a large batch of green tea and then putting it in the refrigerator.
You may not know that green tea is prepared from unfermented tea leaves which gives rise to its higher polyphenol content.
You should drink green tea daily if you want to reduce fat, maintain a healthy weight, and reduce your risk of cardiovascular disease.
If you’re living on a daily diet of processed foods, refined sugars and chemical-laden junk, all the green tea in China isn’t going to help you shed those pounds and protect you from disease. Ski Chilton’s weight-loss studies, participants lost 1.5 to 2 pounds a week—patiently, over time, with a few losing more than 100 pounds in all—by combining healthy eating with regular exercise and supplementation.
At Gene Smart we provide health news, information and scientifically researched supplements.
And in some cases, researchers have found that the combination of EGCG with caffeine and other ingredients provide more health benefits than the EGCG alone. More specifically, heart attack risk was reduced by 14 percent and the risk of stroke was reduced by a whopping 37 percent. Study participants who drank two and half cups of green tea per day saw a 65 percent decrease! So, while the results are promising, currently there is no compelling evidence that green tea really fights or prevents cancer in humans. For example, the large, comprehensive 2006 Japanese study mentioned above found that green tea had no effect on colorectal, gastric or lung cancer. The laboratory studies on animals tend to use very high doses of the EGCG catechin or green tea extracts, sometimes using intravenous injections. Currently, neither the National Cancer Institute nor the American Institute for Cancer Research recommend drinking green tea to fight or prevent any kind of cancer. That’s the part of the brain that moves information from short-term to long-term memory, and explains why the mice had enhanced memory and improved learning. Those who drank more than two cups of green tea per day had a 64 percent lower risk of suffering from mental decline than those who drank less than three cups per week. Most studies show that green tea contains about the same amount of fluoride as that found in most U.S. But drinking three to four cups per day will keep your fluoride intake well within safe levels, even at the fluoride levels found in the Georgia research.
They found mice increased their swimming endurance by 24 percent when they were regularly given green tea extracts. You can minimize the problem if you also eat foods that enhance iron absorption, like vitamin C. You can find flavored green tea if you want something sweeter. But the warmth this time of year makes me feel all cozy! This gives it very high concentrations of the naturally occurring, powerful antioxidants that are found in the fresh leaves of the tea plant. You’d need to drink eight to twelve cups of tea each day, which might be unhealthy for you. You'll learn safe, simple, natural ways to reduce inflammation, boost your energy, lose weight and live life to its fullest! I usually drink a cup mid afternoon when I am usually more likely to snack. (unsweetened of course).
From preventing cancer to boosting your memory to helping you lose weight, we’re going to take a look at some of the facts and fictions surrounding green tea. But unlike other teas, the leaves used to make green tea are not fermented before they are dried. This maximizes the levels of naturally occurring antioxidants that are found in the tea leaves.
Research has shown that it’s these antioxidants that provide the health benefits of green tea. The claim that you’ve probably heard of the most is that green tea can help prevent cancer. In fact, neither the National Institute of Cancer nor the American Cancer Society recommends using green tea to fight or prevent any kind of cancer. For example, drinking green tea will help lower your bad cholesterol without hurting your good cholesterol.
And it will help lower your risk of developing high blood pressure and lower your risk of both heart attack and stroke. Drinking green tea will also help you lose weight because it boosts your metablolism and helps you burn more calories. While more research is needed, studies have shown some very promising benefits of green tea in several other areas.
For example, researchers believe that green tea can help boost your memory and help prevent age related mental decline from dementia and diseases like Parkinson’s and Alzheimer’s.
Researchers also believe that green tea can help prevent type two diabetes and even help prevent the flu. And some studies have shown the green team likely helps boost your exercise endurance so that you can get even more out of your workouts and boost your calorie burn. Some studies have shown very promising results from supplements, but we still recommend that you drink your green tea instead.
And that’s because all the large human studies have been done on populations that are drinking their green tea, not people that are taking supplements. So we think that’s the most likely way to maximize the benefits that you can get from green tea. But you can find out more information about the benefits of green tea on our Health and Fitness Experts website. You’ll also find a ton of very useful nutrition and health info on a wide range of topics.
List of low carb foods to eat on a diet list|
Healthy meals under 400 calories