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10 Evidence-Based Benefits of Green Tea

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Green tea may help support cognition, maintenance of moderate weight, and offer some protection against cancer.

Green tea is touted to be one of the healthiest beverages on the planet that could have many potential health benefits.

Here are 10 possible health benefits of green tea.

Green tea contains a type of polyphenol called a catechin. Catechins are antioxidants that help prevent cell damage and provide other health benefits.

The most well-known and abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which research has found may be involved in improving various health conditions or markers of disease.

Summary

Green tea has polyphenol antioxidants, including a catechin called EGCG. These antioxidants could have various beneficial effects on health.

A 2017 research paper found that drinking green tea may benefit cognition, mood, and brain function, possibly due to compounds in green tea like caffeine and L-theanine.

A 2020 study also suggested that green tea is linked with a 64% lower chance of cognitive impairment in middle-aged and older adults. More human studies are needed to further explore this effect.

Summary

Green tea has functional ingredients that may combine to improve brain function and cognitive health. Green tea seems to be linked with a lower chance of cognitive impairment in middle and older age.

A 2022 review found that the ability of green tea to positively influence your metabolism is enhanced with aerobic or resistance exercise.

That said, the National Institutes of Health Office of Dietary Supplements suggests that while some studies do show an ability for green tea to improve how your body breaks down fat, its overall effect on weight loss is likely to be small.

Summary

Green tea may increase metabolic rate and increase fat burning in the short term, although not all studies agree. Green teas ability to improve fat burning is improved when paired with exercise.

While the evidence is mixed and inconsistent, research has linked drinking green tea with a reduced chance of developing some types of cancer, such as lung cancer or ovarian cancer.

A 2020 review found that while experimental research shows a modest beneficial effect, scientists could not conclude any consistent effects of green tea on overall cancer likelihood. Additional high quality research is needed.

Summary

There is some evidence of a relationship between drinking green tea and less chance of certain cancers. But, much more research in humans is needed to better explore this.

A 2020 study showed that green tea was linked with lower levels of certain markers related to Alzheimers disease in people without current, known cognitive issues. Compounds such as EGCG and L-theanine may be responsible.

However, a 2023 study reported that drinking too much, 13 cups or more per day (all types of tea), could increase the chance of Alzheimers disease. Clinical evidence on how exactly green tea affects the human brain is lacking.

Summary

The bioactive compounds in green tea may support brain health. Green tea could be linked with less likelihood of neurodegenerative disease, but more clinical studies in humans are needed to clarify any effect.

A 2021 review of studies has found that drinking green tea, or using green tea extract, could be linked to better oral health.

However, most of the research on this subject did not examine human subjects. While results are promising, more clinical research in humans is needed.

Summary

There is encouraging evidence that green tea could help with oral health, but additional studies are needed.

A 2020 review found that green tea may help reduce blood sugar while fasting in the short term but does not seem to have an effect on blood sugar or insulin in the long term.

A 2021 study on Chinese adults also suggested a 10% lower chance of death from type 2 diabetes for those who drink it daily.

Other reviews found no effects on any markers of blood sugar management in people with type 2 diabetes, so the findings are inconclusive. Read more about green tea and diabetes.

Summary

The research is mixed on the role green tea may play in lowering the risk of type 2 diabetes, or helping with the overall management of type 2 diabetes.

A recent review of studies suggests that regularly drinking green tea could lower many risk factors of heart disease, such as blood pressure or lipids.

That said, there is still a lack of consistent, long-term evidence in human clinical trials able to show cause and effect.

Summary

Green tea could help lower some markers of heart disease. Studies show that people who drink green tea have a lower chance of heart disease, but more clinical evidence is needed to confirm the findings.

Several studies show that green tea may help with weight loss.

A 2022 study found drinking four or more cups of green tea daily was linked with a 44% lower chance of abdominal obesity, but the effect was only significant for women.

But, green tea does not seem to make any changes to your levels of hunger and fullness hormones, which help regulate your appetite. Theres also mixed evidence on weight loss with green tea in general.

Summary

Some studies show that green tea may lead to increased weight loss and lower fat accumulation in the abdominal area.

Green tea may have protective compounds against cancer and heart disease, which may help you live longer. Research from Japan found that those who drank five cups or more per day had a lower chance of death from all causes than those drinking one cup or less.

A 2021 study found that drinking seven cups of green tea daily decreased the risk of death from all causes by 62%, even among people who have had heart attacks.

Summary

Studies show that people who drink green tea may live longer than those who dont.

What happens if I drink green tea every day?

Generally speaking, most people can enjoy green tea daily as part of an otherwise balanced eating plan. While the evidence is mixed, studies seem to show health benefits with three to five cups (24 to 40 ounces) consumed daily.

What is the main benefit of green tea?

Drinking green tea has many benefits. It is high in antioxidants, which may help prevent or remedy cellular damage and support your overall health. This includes reducing certain markers of inflammation which may decrease the risk of cognitive decline. It may even have some properties that help protect against cancer and heart disease.

How much green tea should you drink a day?

It may be good for your health to drink 1-3 cups of green tea a day. Keep in mind that most green tea contains caffeine, unless it has been decaffeinated, so drinking more than 6-8 cups daily is not advised.

Does green tea reduce belly fat?

Some research-based evidence suggests drinking green tea can help reduce body fat, including in the abdomen. However, more well-controlled human studies are needed to show a cause-and-effect relationship.

Green tea has a range of possible health benefits.

You may want to consider making green tea a regular part of your lifestyle in a way that meets your personal health goals and taste preferences.

Read this article in Spanish.

Guide to Grain-Free Dog Food

Updated on January 4, 2020

Grain-free and gluten-free products have gained much popularity among people in recent years, and pet food manufacturers are following this trend, too. But is grain-free dog food the best choice for your dog?

What are the benefits of grain-free vs. grain dog food? Heres a guide to grain-free dog diets and how they compare to grain dog food.

What Is Grain-Free Dog Food?

Before we talk about grain-free dog food, you need to know which grains are commonly used in dog foods. These include:

• Wheat

• Corn

• Rice

• Oats

• Barley

• Rye

• Soy

Are Grain-Free Dog Diets Free of Carbohydrates?

While grain-free dog foods do not have grains, they do substitute other carbohydrate sources, such as potatoes, sweet potatoes, lentils, peas, or quinoa. Therefore, grain-free foods are not carb-free. In some cases, a grain-free food may be equal to or higher in carbs than dog foods with grains.

Is Grain-Free Dog Food Also Gluten-Free?

Grain-free and gluten-free are not synonymous terms.

Gluten-free foods do not have gluten-containing grains such as wheat, barley, and rye, but they may still contain other grains. And grain-free diets may be gluten-free unless they contain ingredients that are hidden sources of gluten.

In addition, studies have shown that commercial dog foods often have cross-contamination during the manufacturing process, and therefore, may not be totally free of the ingredients they claim.

Grain-Free vs. Grain Dog Food

Whole grains provide an important nutritional resource for your dog, including B vitamins, iron, magnesium, selenium, carbohydrates for energy, and fiber to aid in digestion.

You may have heard that grain-free dog food has more meat because it makes up for the lack of grains. Grain-free diets are not all meat, although they may have a higher proportion of meat in them. As weve learned, they also substitute some of those grains with other carbohydrates.

You may also think that grain-free dog diets include only high-quality ingredients, but this isnt necessarily true any more so than with grain dog food.

In certain situations, your veterinarian may recommend a grain-free diet instead of grain dog food. For example, in dogs suspected of having food allergies (also known as an adverse food reaction), a grain-free diet might be recommended on a trial basis to see if symptoms improve.

It is important to recognize, however, that very few dogs have allergies to the grains in dog foods. The vast majority of food allergies are to the protein source (meat) in the food.

Does Grain-Free Dog Food Cause Heart Disease?

There have been recent concerns regarding the safety of grain-free foods and heart disease in dogs. The Food and Drug Administration (FDA) has opened an investigation into the development of dilated cardiomyopathy in dogs that are fed grain-free diets.

Dilated cardiomyopathy is a heart condition resulting in an enlarged heart and thinning of the heart muscle. This weakens the heart and can lead to heart failure and death.

The FDA opened this investigation due to the rising incidence of dilated cardiomyopathy. They have found that with the 1100+ dogs studied, 90% of the products fed were labeled as grain-free diets.

The most recent update came from a virtual scientific forum where scientific experts from academia, industry, and veterinary medicine collaborated and discussed their research on DCM. Dr. Steven Solomon, Director of the Center for Veterinary Medicine (CVM) for the FDA, emphasized that this was not an investigative update, and stated the following in his opening remarks:

I believe that our approach to date speaks to the fact that, based off the adverse event reports we have received, we have observed an association between certain diets and DCM. However, it has been nothing that would trigger a recall or market withdrawal, because the DCM issue seems to involve more factors than the food itself.

In the ongoing investigation, he stated that the FDA hopes to:

...explore additional avenues about ingredient levels, nutrient bioavailability, ingredient sourcing, and diet processing to determine if there are any common factors. We have asked pet food manufacturers to share diet formulation information, which could substantially benefit our understanding of the role of diet.

His advice to pet parents was that the best thing that you can do is to talk to your veterinarian about your dogs dietary needs based on their health and medical history.

Should You Switch Your Dog to or From a Grain-Free Diet?

Your veterinarian should be consulted regarding the best dietary choices for your dog.

There have not been any recommendations issued by the FDA advising whether you should or should not feed your dog a grain-free diet, as their study is ongoing.

The most important consideration in choosing a dog food is that it provides complete and balanced nutrition.

If you are thinking of switching your dog to a grain-free diet, discuss the risks and benefits of feeding a grain-free diet with your veterinarian first.

If your dog is already on a grain-free diet, and you want to know if you should switch to a dog food that has grains, ask your veterinarian what the best dog food option would be for your particular dog.

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