Are you looking for an easy addition to your diet that will help you shed pounds and provide multiple health benefits?
Green tea consumption dates back to 2700 BC and many studies show multiple health benefits of 3-10 cups of tea per day!
The compound in green tea that is the most heavily studied is known as EGCg (EpiGallo-Catechin-3-Gallate) and is a polyphenol. One cup of green tea provides approximately 240-320mg of polyphenols, 200mg of which is EGCg. One study found that consumption of 270mg of EGCg three times per day resulted in 41% of calories burned in a 24-hour period from fat as opposed to 31% in the control group. This showed a metabolic shift from burning carbohydrates to fat as the percentage of calories burned from carbohydrates was 42% in the green tea group versus 55% for the control. This study also looked at total energy expenditure for the day which increased by 4% resulting in an extra 100-150 calories burned. The authors found that this was due to the post meal thermogenesis effect from green tea which increased by 40%.
Green tea has also been shown to reduce the amount of triglycerides (fat) and cholesterol absorption in the intestine. When animals are given EGCg they do not eat as much food indicating appetite suppressing effects. Blood sugar control is vital for weight loss and green tea has multiple effects on blood glucose management:
- EGCg inhibits intestinal uptake of glucose
- EGCg improves insulin resistance(condition where cells do not respond to insulin)
- EGCg reduces glucose production by the liver
- EGCg reduces inflammation that damages insulin-producing cells in the pancreas of type 1 diabetics
Green tea has powerful antioxidant activity which protects the brain cells stalling nerve degeneration. Green tea protects the so called bad LDL cholesterol from oxidizing and prevents platelets from sticking together. Smoking, UV light, and dietary toxins that can cause cancer are neutralized by green tea by supporting liver detoxification and preventing new blood vessel growth that feeds tumors. In animal and human studies it has been shown to reduce the incidence of lung, stomach, colon, pancreatic, liver, breast, prostate and skin cancer. Green tea polyphenols have been suggested to reduce the negative effects of UVB light-induced premature skin aging.
Green tea polyphenols inhibit enzymes that increase inflammation and exert anti-histamine action. EGCg has been shown to be effective in conjunction with antibiotic treatment for H. Pylori (ulcer-causing bacteria) and against antibiotic resistant bacteria.
I drink approximately 4 cups of green tea every day and supplement with an additional 50 mg of EGCg as part of a full-spectrum antioxidant blended supplement. Finally, do not put any milk in your green tea as this has been shown to negate the effects of EGCg.