Green tea is a well-known superfood that offers lots of health benefits. However, many people are concerned about the caffeine content in regular green tea.
Luckily, there are plenty of options for those who want the healthy effects of green tea without the stimulant effect. Decaffeinated green tea can be an excellent choice!
Caffeine
As a stimulant, caffeine can help speed up metabolism for a short period of time. This boost in metabolism helps burn more energy and can aid weight loss. It also can improve endurance during exercise, helping you workout longer before getting tired. Caffeine is found mainly in green tea and coffee, but it is also available in some herbal teas, such as guarana.
However, it is important to note that consuming too much caffeine can lead to negative side effects, such as nervousness, insomnia, anxiety, stomach upset, headaches, nausea and vomiting and increased heart rate. So if you want the benefits of green tea but are sensitive to caffeine, it is best to stick with decaf green teas.
The most common method of decaffeination uses ethyl acetate, which soaks the leaves in a solution that removes the caffeine but leaves other oils and flavor molecules intact. Another natural way to decaffeinate tea is using carbon dioxide, which essentially extracts the small caffeine molecules without removing the other flavors and oils. This is probably the best method for maintaining a good quality decaf tea, but it may still leave the occasional trace of caffeine in your drink.
Unfortunately, the process of decaffeination removes a lot of water-soluble vitamins, minerals and antioxidants, too. So if you choose to go with a decaf tea, it is important that you buy the highest quality tea available. You should store your tea in a dark, cool place to preserve the antioxidants and other health-giving compounds.
Catechins
Green tea contains a group of antioxidants called catechins, or flavonols. These are known to increase fat metabolism and enhance exercise performance.1 They are also a common ingredient in many fat-burning and pre-workout supplements.
Catechins are strong free-radical scavengers and metal ion chelators. They have been shown to inhibit the expression of fatty acid synthase (FAS), a key enzyme in the fat-creation process. The galloyl catechins have been shown to promote the activation of AMPK, which in turn inactivates the FAS enzyme through a phosphorylation-mediated mechanism(Reference Murase, Misawa and Haramizu71).
The anti-microbial, antiviral, anti-inflammatory and antiallergenic properties of catechins make them useful in food and cosmetic applications. The anti-oxidative effect of catechins can be enhanced by their structural conjugation with polyphenols or other phenolic compounds. In addition, the lipid-soluble polyphenols in green tea can form an effective UV-barrier. This is important since exposure to UV radiation can cause oxidative stress, including skin damage, and can lead to aging and a wide range of diseases. The anti-oxidative properties of the catechins in green tea can help to prevent these effects by reducing the oxidation of lipids in the cell. The catechins in green tea can also increase the penetration and absorption of healthy functional foods and bio cosmetics into the skin. This can lead to improved utility and efficacy of these products.
Polyphenols
The polyphenols found in green tea, primarily catechins, have been linked to weight loss in a number of studies. Catechins have thermogenic properties that can speed up metabolism and burn fat by triggering the breakdown of adipose tissue 1.
These antioxidants also appear to prevent obesity and metabolic syndrome, which is characterized by abdominal obesity, high blood sugar levels and low HDL cholesterol. They can be used as a natural appetite suppressant, helping to reduce food intake 2.
The four main families of polyphenols are flavanoids, lignans, stilbenes and phenolic acids. These phytochemicals are considered to be “lifespan essentials” because they protect the body against a wide range of chronic diseases.
They work by inhibiting the actions of free radicals, which damage cells over time and contribute to a higher risk of disease. Polyphenols are typically found in fruits, vegetables and teas. They are also available as dietary supplements.
However, the best way to get polyphenols is in a natural, whole foods diet. Supplements can be useful, but eating a variety of fruit and vegetables and drinking plenty of tea is ideal. The berries with the highest levels of polyphenols include black chokeberry and blueberries. Grapes are a rich source of flavonoids, as are tomatoes and red wine. Lignans are abundant in nuts, seeds and whole grains.
Other Antioxidants
Decaffeination removes a significant amount of the water-soluble antioxidants, vitamins and minerals in green tea leaves. That means you need to drink more decaf green tea to get the same benefits as you would from regular green tea.
The good news is that if you stick to the recommended maximum of 400 milligrams of caffeine a day, your decaf green tea will still provide many of its health benefits. That includes lowering blood pressure and improving cardiovascular health, as well as easing headaches, per the Cleveland Clinic. It can also boost metabolism and stimulate thermogenesis, both of which help the body burn fat.
A small March 2021 study in the journal Nutrients found that drinking decaf green tea helps to speed up fat metabolism in people who are overweight. This is because the EGCG in the tea helps to break down and burn fat cells more quickly, leading to a reduction in total body fat.
If you’re a fan of green tea, but have a caffeine sensitivity or are looking to wind down before sleep, decaf is the best option for you, Cowin says. It’s especially important to drink a cup of the beverage right before bed, since consistent and restful sleep is key for weight loss. That’s because the body burns fewer calories while you’re sleeping, he adds.
