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Health & Nutrition
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

The Incredible Health Benefits of Green Tea For Weight Loss, Cardiovascular Health & More!

Research suggests that green tea is beneficial for weight loss, blood sugar balance, antioxidant defenses, and cardiovascular health. The amount of green tea needed to reap the benefits varies, but most studies have shown positive results when people consume between 3-4 cups per day. Green tea extract is a concentrated form of green tea that is made by extracting active compounds from the leaves, while matcha is a form of green tea made by grinding the entire leaf into a powder, which means you get the full benefits of the entire leaf.



Green tea; the elixir of life! Imagine a beverage that not only satisfies your taste buds but also packs a punch when it comes to your health. No, it's not a myth; it's green tea! This ancient drink has been around for centuries in Asia, not only for its deliciously subtle flavor but also for its numerous health benefits. Whether you're looking to boost your metabolism, improve brain function, or simply unwind, green tea has got you covered.

Keep on reading, and you may just feel inspired to switch from your morning coffee to a cup of vitality-boosting green tea!


What is the difference between green tea and black tea?

First and foremost, let's discuss the difference between green and black tea. Both types of tea come from the same plant, Camellia sinensis, but the way they are processed is what sets them apart. Green tea leaves are steamed or pan-fried to stop the oxidation process, which gives the tea its characteristic green color. Black tea leaves, on the other hand, are allowed to oxidize, which gives the tea its dark color and more robust flavor. This also means that green tea has higher antioxidant levels than black tea. [1]


    The incredible health benefits of green tea


    1. Weight loss



    One of the most well-known benefits of green tea is its role in weight loss. Studies have shown that the catechins found in green tea can increase the rate at which your body burns fat. A meta-analysis of randomized controlled trials found that individuals who drank green tea regularly had a lower body mass index (BMI) and waist circumference. This is likely due to the thermogenic properties of green tea, which can help you boost your metabolism and burn calories more efficiently. [2]

    More specifically, one randomized controlled trial found that when people took a green tea extract supplement containing 50 mg caffeine and 90 mg EGCG, their energy expenditure significantly increased over a 24-hour period compared to a placebo. 

    EGCG, short for epigallocatechin-3-gallate is one of the powerful phytochemicals known as a catechin found in green tea. It's a potent antioxidant that may have numerous health benefits, including improving heart health, aiding weight loss, and reducing the risk of certain types of cancer. It's also thought to improve brain function and protect against neurodegenerative diseases. Incorporating green tea or green tea extract into your diet is a great way to take advantage of the benefits of ECGC. [3] [4]

    Interestingly, the researchers also found that 50mg caffeine supplementation without EGCG did not affect energy expenditure. This demonstrates that green tea has thermogenic properties that cannot be explained by its caffeine content alone. [5]

    One form of green tea that's particularly noteworthy is matcha. Matcha is a type of green tea made by grinding the entire leaf into a powder. This means you're getting the full benefits of the leaf rather than just the infused liquid. Studies have found that matcha has higher antioxidant levels than traditional green tea and can include up to 137 times more catechins, which may further boost weight loss. [6]

    For example, a randomized controlled trial examined the effects of drinking matcha on fat oxidation. Women who drank matcha before a 30-minute brisk walk had significantly higher rates of fat oxidation (the process of breaking down fatty acids). Therefore, researchers concluded that matcha might play an important role in weight loss programs. [7]



    2. Blood sugar balance



    Studies have shown that regularly consuming green tea can increase insulin sensitivity, helping the body regulate blood sugar levels more effectively. 

    Stable blood glucose levels are important because they help to:

    1. Maintain energy levels
    2. Prevent hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar)
    3. Regulate hunger and metabolism
    4. Support brain function
    5. Improve overall health by reducing the risk of diabetes, inflammation, and related health issues

    The good news is that by sipping on green tea, you can give your body the support it needs to maintain a healthy balance. For instance, a meta-analysis of randomized controlled trials found that consistent green tea consumption significantly reduced both fasting blood glucose and insulin levels. [8]



    3. Antioxidant defenses



    Green tea is like an antioxidant superhero, thanks to its ability to combat oxidative stress. 

    Oxidative stress is a process that occurs when there's an imbalance between the production of free radicals and the body's ability to neutralize them. This can lead to cell damage and an increased risk of inflammation, premature aging, and certain chronic diseases. Green tea is rich in catechins, a type of antioxidant that can help neutralize free radicals and reduce the risk of oxidative stress-related diseases. 



    4. Cardiovascular health



    Did you know that cardiovascular disease is the #1 cause of death in the United States? While these statistics are alarming, it’s important to note that most risk factors related to cardiovascular disease are modifiable, meaning you have the power to change them with your lifestyle and diet. Green tea consumption is often associated with improved cardiovascular health due to its high content of antioxidants, particularly ECGC. Some studies suggest that regular consumption of green tea can help:

    • Lower blood pressure
    • Improve cholesterol levels, namely LDL (i.e., the “bad” type of cholesterol)
    • Reduce the risk of heart disease

    [9] [10] [11] [12]




    How much green tea should I drink per day?


    Now, you might be wondering how much green tea you need to consume to reap the benefits. The answer is not clear-cut, as it varies depending on the individual and the specific health benefit you're looking to achieve. However, most studies have used between 3-4 cups of green tea per day or included a standardized green tea extract supplement.




    Green tea Vs. Green tea extract


    It's worth noting that most studies examining weight loss have been done with green tea extract, as opposed to a regular cup of tea. Therefore, if weight loss is your goal, you may benefit from adding a supplement containing green tea extract to your diet. 

    Green tea extract is a concentrated form of green tea made by extracting active compounds from the leaves, such as catechins like EGCG. These compounds are then processed and packaged in a form you can take as a dietary supplement in capsules, tablets, or powder form. The concentration of antioxidants in green tea extract is usually much higher than in green tea, making it a more potent form of the plant. 

    Alongside an array of nutrient-dense veggies, super fruits, and herbs, NutriRise AdaptoZen Superfood Greens contains a powerful green tea extract standardized to 50% EGCG and 98% polyphenols for superior results, as well as organic matcha powder making it the perfect supplement to reap the benefits of green tea!




    Why choose organic green tea?


    When you go organic, you're saying no thanks to all the nasties that come with non-organic options. Plus, you're also saying no to GMOs and irradiation. 

    But that's not all. Choosing organic green tea is also a way to support sustainable farming practices. By opting for organic, you're helping to promote biodiversity, protect the soil and water resources, and support farmers who are committed to using environmentally-friendly methods. And let's not forget about the taste, organic green tea leaves are not exposed to harmful chemicals, which can affect the taste and aroma of the tea, resulting in a fresher and more delicious cup of tea.

    So, if you want to sip on a healthier, safer, and a more sustainable cup of green tea, it's time to go organic. Your taste buds and the planet will thank you.




    Final thoughts


    In conclusion, green tea is more than just a refreshing beverage. Regular green tea consumption can lead to improved overall health and longevity. It can aid in weight loss, improve blood sugar levels, combat oxidative stress, and boost cardiovascular health. Matcha and green tea extract are both exceptionally high in antioxidants such as catechins which have been shown to have anti-cancer properties. 

    Overall, green tea is a delicious and easy way to elevate your vitality and total well-being!

    Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.

    Zaheera Swing
    Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
    As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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