The Truth About the Green Tea Bandwagon: Is there any benefit?
by IDS Director of Lifestyle and Nutrition, Jenny Smith
I love tea of all kinds, but my favorite by far is green tea. I drink it because I like the taste, the beautiful green color (my favorite color), the fresh flavor when brewed the right way as well as the many reported health benefits for immune function, cardiovascular and brain health, cancer prevention…the list goes on and on.
However, with recent news about it on many social media platforms being compared to an alternative to Ozempic, I had to jump down the rabbit hole to do a bit more digging. Are the reports to this effect on diabetes and weight management a direct comparison of impact? If so, are the other things that are noted about its benefits also true and even more beneficial for those with diabetes? Black and white data with proof, or is there a bit of grey area and we need to consider many other things to manage health rather than just drinking a gallon of the green stuff daily as an assumed prevention for all? Let’s explore all the things this magical leaf is supposed to do.
Tea is a unique plant that many consume. In fact, compared to water it is the most consumed beverage around the world. That is wonderful to hear for this dietitian who would happily take soda, juice and pretty much all sweetened/sugary beverages off the market. A great thing about tea is that it has a compound, called a catechin that helps to protect our cells from damage as we age. Some teas are fermented (black, oolong), while others like green and white tea are not and this increases the content of catechins.
You might be wondering at this point why this can be beneficial for diabetes. We are, if you remember, under a huge inflammatory threat with glucose levels that are left too high for too long OR that are constantly on a roller coaster up and then down. We do the best we can with choices in food, use of medication, activity and use of technology. However, if there is something we can easily do to reduce this inflammation that leads to damage around our body, then wouldn’t we want to consider it? Do we know everything there is about what beneficial impact it has on the body?
Let’s start with the best type of green tea – ground, powdered, or leafy type? Brewed tea leaves contain the highest amount of the most beneficial type of catechin – EGCG. Powdered content can vary and often as it ages, the content of this beneficial compound goes down. Drinking a few cups per day – about 2-4 8oz cups is what proves the most benefit. Remember that tea contains caffeine, however, so if you are sensitive and trying to get a good night’s sleep it is better to drink it earlier in the day. It has less caffeine than coffee, but some people are more sensitive than others.
Now, what about the hype in terms of health benefits? Obesity, brain health, cancer, heart health, weight management, diabetes navigation – are these all magically managed by just drinking green tea? Does drinking a cup occasionally clear up the health issues, or does it take a while to work its magic?
Considering brain health, the mechanism of action is not well understood. However, the tip of the iceberg relates to the antioxidant components and their impact on preserving brain cell health.
As for Cancer, the research is a bit inconclusive in terms of all-around prevention. There is research that suggests the catechin, EGCG can block the pathway to tumor formation and is associated with a lower risk of certain types of cancer such as breast, prostate, and ovarian cancer in those who consume green tea daily. The amount consumed appears to be what is beneficial in certain forms of extract vs an actual cup of tea.
Drinking green tea appears to be beneficial for heart health by reducing inflammation as well as decreasing blood pressure, with some studies suggesting the impact on post-menopausal women as beneficial in the same category. Some research points to the benefit coming from a reduction in cholesterol which can overall provide a positive impact in the prevention of heart disease in all its forms
Recently there has been a lot of hype on social media regarding the potential that green tea could be just as good as Ozempic in terms of impact on glucose and weight management. Results are inconclusive although shouldn’t be shrugged off as not beneficial at all. Different studies looked at caffeinated vs decaffeinated green tea or green tea extract (supplements) as well as powdered green tea (matcha). One study that evaluated the impact of green tea extract (not cups of tea) looked at the impact on insulin resistance, natural GLP-1 release in those with T2 diabetes as well as the impact on lipids (cholesterol). While it showed no statistical difference in the small total study group (77 finished the study) of those with placebo vs green tea extract intake, there was a difference within the group taking the extract in terms of increased excretion of GLP-1. However, as is important when looking deeper into hyped news, there was no information suggesting if that amount was sufficient to provide the same impact as a prescribed GLP-1 such as Ozempic. Taking just a base statement out of a long study and turning it into something that would have people believe they could just take green tea extract and not pay for or use a prescribed med is the trouble with looking at social media for medical advice.
As for weight loss benefits, the catechin and caffeine components appear to be the biggest regulators for appetite and weight loss. However, the randomized controlled trials that showed a loss over those in a control group, consumed extracted green tea with a high yield of active ingredients. Thus, not your typical daily cup of tea steeped in water.
In the end, green tea as a beverage can be a beneficial drink for overall health.
Tea leaves or matcha/powdered green tea all have a visible positive impact to some degree. Some studies show more impact than others and it leaves room for more evaluation to suggest what else we may be getting when we drink tea compared to the more common sweetened beverages on the market. However, don’t expect a magic bullet to heal all things that are wrong.
Each person is the best driver of their own health – and we can start by eating real food, moving our body, drinking water or unsweetened tea with or without caffeine, and using medication appropriately with the direction of a great healthcare team. If you are confused reading through so much data and aren’t sure what to rely on from social media in terms of your diabetes or weight management strategy, give us a call. We can help you weed through the data and give you personalized assistance to get you on the path to drinking green tea for the right reason!
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