You are not only if you feel like you didn’t get through your day without coffee. It’s estimated that&nbsp, 85 % of US adults enjoy up to two cups of coffee daily. Not all, however, enjoys the taste or the negative effects of java– anyone who has had a jittery or trouble sleeping? If you’re looking for an alternative that’ll also offer you an energy boost, natural drink is a popular and delightful caffeinated drink. It is packed with health gains and has three times less energy than coffee.

If you’re interested in switching from coffee to green tea or simply want to love more green tea during the day, here’s all you need to know about its benefits and the process of making the change.

Green teas 101 

Green tea has a much history dating back to about 3000 BC in China. The global tea market is now worth more than$ 300 billion because of its beginnings as a medicinal beverage, which led to green tea becoming one of the most popular beverages in the world.

Green tea is an unoxidized drink that comes from the camellia sinensis plant. It grows in Asia, particularly in Japan and China. The tea leaves are plucked and then heated to prevent corrosion and keep catechins, a normal flavonoid substance with oxidative and anti-inflammatory components. After that, leaves are rolled and dried, though the running strategy may vary depending on the region.

A dozen well-known varieties of green teas include:

• Matcha
• Sencha
• Moraccan mint&nbsp,
• Jasmine 
• Longjing
• Gunpowder
• Mao Feng

Green teas is the most commonly consumed tea and has the most health advantages, making up around 20 % of the world drink manufacturing industry. &nbsp,

Liquid temperature and steeping time vary by drink form. Green tea can be prepared by steeping it for about three days in water at temperatures of 180 to 185 degrees Celsius. Your tea may be bitter from the release of tannins if you use waters that’s too warm. Consider purchasing an electric pan with the ability to control the temperature for the best results. &nbsp,

For every 8 ounce serving of green tea, there are between 15 and 48 mg of caffeine. The coffee content goes up if you rough past three days, but goes over if you reuse the tea bag.

When you switch from drinking coffee to green teas, what happens to your body?

I enjoy drinking coffee and tea. A normal day used to start with one or two cups of warm, hot coffee. To stay hydrated, I would change to natural or herbal teas and water. But I began to notice that I was getting nervous, and my belly wasn’t feeling so wonderful, even with just one cup of espresso.

I made the decision to switch out green tea for coffee to see what would occur to my brain. I wasn’t since nervous again, but I also had focus. According to board-certified oncology dietician and cancer survivor Alison Tierney, “green tea gives me a more continual and peaceful focus, without the jitteriness and crash that some experience with coffee,” due to its L-theanine content.

My chest is even feeling a lot better. I concur with Tyler’s claim that” caffeine can be tough on the stomach due to its acidity, while green tea is usually more tolerant.”

Dr. Raj Dasgupta, chief medical assistant for Garage Gym Reviews, sums up the benefits I’ve experienced nicely:” Over time, you’ll likely see more steady energy, better hydration and less stomach irritation since green tea is easier on digestion than coffee”.

Looking for a substitute that doesn’t contain caffeine? Check out herbal teas, a blend of herbs, spices and plant material that typically don’t contain caffeine ( chamomile is one of my favorites ). Additionally, you can sign up for or try new teas through a tea club.

8 hidden health benefits of green tea

Although you can drink green tea for some health benefits, it may also be beneficial in other forms, such as extracts, topical applications and supplements. Check out some of the undiscovered health benefits of green tea, supported by academics and scientific research. &nbsp,

1. May help you live longer

Numerous longitudinal studies suggest that drinking green tea may help you live longer by lowering your risk of developing diseases and causing fatalities in all causes. Almost 500, 000 participants in a study published in 2022, with follow-up after 11 years, found that those who drank at least two cups of green tea per day had a lower all-cause mortality risk. Including coffee with tea produced comparable outcomes.

A 2016 cohort study of 6, 517 middle-aged and elderly Chinese adults yielded similar findings, particularly among those who had never smoked. A different 2016 study found that green tea may lower the risk of dying and developing , cancer and cardiovascular disease.

According to a 2019 Japanese study, women who drank one to two cups of tea daily had lower rates of respiratory disease and cancer mortality, and those who drank three or more cups a day had a lower risk of death from all causes, particularly cardiovascular disease.

2. May lower blood sugar

According to the CDC, type 2 diabetes is becoming more prevalent, with up to 95 % of diabetics diagnosed with the condition. Some studies suggest regular green tea consumption of at least two cups per day may reduce the risk of developing type 2 diabetes.

A meta-analysis of 17 trials conducted in 2023 uncovered a potential link between drinking green tea and lowering fasting blood and hemoglobin. Researchers in a 2019 study of 40- to 79-year-old Japanese citizens found green tea consumption may reduce type 2 diabetes risk by increasing serum ethylamine. Nearly 5, 000 people with type 2 diabetes were a part of a study conducted in Japan in 2020. It concluded that drinking two cups of coffee and green tea daily could lower the risk of death compared to drinking only one of the beverages.

3. May improve brain health and memory

Green tea ingredients like epigallocatechin-3 gallate ( EGCG) and L-theanine may assist in preventing age-related cognitive decline by preserving memory and lowering dementia risk. Middle-aged and older adults who drank green tea at least once a week showed a 64 % lower risk of cognitive impairment, according to a 2020 study. &nbsp,

A separate 2020 study showed a decrease in cerebrospinal fluid ( CSF ) biomarkers associated with increased Alzheimer’s risk. Despite its promise, more research is required to identify the specific green tea ingredients that help the brain and memory of habitual drinkers.

4. increase muscle mass and fat-burning

If you’re looking to burn fat and build muscle, green tea extract may help. In a review conducted in 2021, researchers found that drinking green tea may have a greater impact on weightlifting results than just from exercise alone. A 2013 study found GTE may boost fat oxidation by up to 17 % during a moderate-intensity cycling session.

” One of the ways I personally use green tea extract is right before a cardio session,” said Terry Tateossian, ISSA-certified nutritionist and founder of THOR: The House of Rose, a group and individual wellness coaching company. ” I would keep its use limited to a pre-workout drink that enhances fat burning, endurance, focus and recovery, all while keeping you hydrated and energized”, Tateossian continued. &nbsp,

She recommends a cup of green tea 30 to 45 minutes prior to working out or an extract with 200 to 300mg of EGCG, but lower in caffeine to avoid overstimulation. &nbsp,

That said, the conclusion of the 2013 study found that green tea extract may increase fat oxidation at rest better than while exercising, so more research is needed. &nbsp,

5. can enhance heart health

Green tea extract supplementation may improve lipid and glycemic profiles, reducing the risk of cardiovascular disease, according to a 2021 meta-analysis of 55 randomized controlled trials. A link between green tea consumption and a lower risk of heart disease, even in those with high blood pressure, was found in a 2022 study of 18, 609 people. Drinking two or more cups of coffee per day increases the risk of heart disease for people with severe hypertension.

Although a genetic analysis conducted in 2022 found no evidence linking green tea to a lower risk of heart disease, it did find that it had a significant impact on the risk of stroke, heart failure, and hypertension. &nbsp,

6. Can strengthen bones

Green tea may help strengthen your bones, but osteoporosis, or a loss of bone density, makes you more susceptible to breakage. Women over 50 are most likely to develop osteoporosis. According to a 2011 review of rat studies, green tea is high in antioxidants, which may promote bone formation and preserve volume and thickness. &nbsp,

Green tea polyphenols may help prevent bone loss, especially in women who don’t drink or smoke, according to a meta-analysis of 17 studies in 2017. One 2009 study suggests that green tea may help prevent osteoporosis by balancing out bone metabolism and reducing the chance of bone loss before it begins, though more human studies are needed. &nbsp,

7. may lower the chance of a stroke

According to the Stroke Awareness Foundation, strokes affect almost 800, 000 Americans per year, with around 140, 000 deaths annually. Regular consumption of green tea may lower your risk of a stroke. A 2009 meta-analysis of nine studies found that consuming three or more cups of green tea daily can reduce your risk of stroke by 21 %.

According to the American Stroke Association, an ischemic stroke blocks blood flow to the brain and causes about 87 % of strokes. A 2012 meta-analysis of 14 studies found that drinking at least three cups per day reduced the risk of ischemic stroke by as much as 13 %.

Researchers found that drinking at least four cups of green tea or two cups of coffee per day reduced stroke risk by 20 % in a large cohort study of over 82, 000 Japanese people. A 2019 study of more than 46, 200 people over 18.5 years found that between one and six cups of green tea daily lowered death risk post-stroke or heart attack. Green tea and coffee consumption improved outcomes for those who have never had a heart attack or stroke.

8. Reduce stress and anxiety

Green tea has the highest concentration of the amino acid L-theanine compared to other teas, which may help lower your anxiety and stress levels. &nbsp,

In a 2017 study of 20 students, those who drank low-caffeine green tea were found to have a lower stress response than the placebo group. Another 2017 study of middle-aged people found lower stress levels in the green tea group, which in turn improved their quality of sleep in comparison to the placebo group. &nbsp,

In a 2019 RCT of 30 participants, the supplement group received lower anxiety, stress, and cognitive function scores than the placebo group. Keep in mind, though, that the average cup of green tea has around 15mg of L-theanine. &nbsp,

Best green teas, according to a green tea lover

CNET Wellness editor Caroline Igo has a lifelong fav of green tea. Instead of drinking coffee, she prefers tea since it contains lower levels of caffeine and doesn’t leave her jittery. Her favorite green teas, as they are, are listed below. &nbsp,

Tazo Organic Zen&nbsp,

This is one of the best green teas on the market. It combines organic lemon verbena, organic spearmint, organic lemongrass, and organic lemon oil with organic green tea. The tea has a very neutral taste that is not overpowering, thanks to the added citrus and minty flavors. It is available at both your neighborhood grocery store and Amazon. &nbsp,

Mao Feng&nbsp Teapigs

This tea from Teapigs is exactly what you think of green tea: earthy and light. The tea is pale green when it is steeped, not dark and murky. Each tea bag contains pure mao feng green tea. Although this brand might not be the best choice for someone who is new to green tea, tea lovers should enjoy the flavor.

Tea Forte Jasmine Green

Tea Forte is owning the game when it comes to high-quality tea. The brand offers many gift boxes where you can mix-and-match different teas to try. However, we suggest drinking Jasmine green tea. Its flowery scent and flavor is well-balanced. A 1-pound bag of loose leaf or a box of individual tea bags are available. &nbsp,

Moroccan Mint from Trader Joe’s Organic

If you happen to be taking a trip to Trader Joe’s soon, add the Moroccan Mint green tea to your cart. It has a minty, light, and neutral flavor that resembles Tazo Zen tea. This is a great green tea for those who don’t like earthy-tasting teas. Find them at Amazon or Trader Joe’s.

The bottom line&nbsp,

Full of antioxidants and protectant compounds, green tea has a long history of providing a wide range of health benefits. Two or more cups of water per day on a regular basis may help you burn fat, lower your risk of developing diabetes, and prolong your life. If you’re considering cutting down on your coffee consumption, you may want to switch to green tea. &nbsp,