7 best green teas to support weight management and overall health
Green tea contains powerful compounds like catechins and polyphenols that help protect against chronic diseases and improve brain function. Various types of green tea, such as matcha, sencha, and hojicha, each provide unique flavours and health advantages. Incorporating green tea into your daily routine can enhance energy levels, support heart health, and aid digestion, making it a valuable addition to a balanced diet.
From matcha to sencha: Green teas for better health
Green tea is made from the leaves of the Camellia sinensis plant. Unlike black tea, green tea undergoes minimal oxidation during processing, allowing it to retain high levels of antioxidants called polyphenols and catechins. These compounds contribute to boosting metabolism, aiding weight loss, and providing a moderate energy boost without the jittery effects of coffee.
1.
Matcha green tea
Matcha is a powdered green tea known for its high antioxidant content, especially EGCG (Epigallocatechin gallate).
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Because you consume the whole leaf in powdered form, matcha offers a more concentrated dose of nutrients compared to other green teas.
Health benefits: Reduces stress, enhances memory and focus, and boosts metabolism.
How to make: Whisk matcha powder with hot water, starting with a paste to avoid lumps.
2.
Sencha green tea
Sencha is Japan's most popular green tea, known for its fresh, grassy flavor. It contains fluoride, which supports dental health.
Health benefits: May help prevent cavities, lower cancer risk, and improve heart health.
How to make: Brew with water around 70-80°C for 1-2 minutes.
3. Gyokuro green tea
Gyokuro is a premium Japanese tea cultivated under shade, resulting in higher levels of theanine and caffeine, which provide a creamy, umami-rich taste.
Health benefits: Provides sustained energy and relaxation, improves mental clarity.
How to make: Brew with cooler water (~50-60°C) for 2 minutes to preserve delicate flavors.
4.
Hojicha green tea
Hojicha is unique because it is made from roasted green tea leaves, giving it a toasty flavor and significantly lower caffeine content.
Health benefits: Rich in antioxidants that support anti-aging and protect against sun damage; may reduce cholesterol and blood pressure.
How to make: Brew with boiling water for 30 seconds to 1 minute.
5. Longjing (Dragon well) green tea
Longjing is a famous Chinese green tea known for its flat, emerald-green leaves and nutty, sweet flavour.
Health Benefits: Packed with catechins that protect cells from oxidative damage, enhance brain function, and promote heart health.
How to make: Brew with water at 75-80°C for 2-3 minutes.
6. Jasmine green tea
Jasmine green tea combines green tea with jasmine blossoms, infusing a delicate floral aroma.
Health benefits: High in antioxidants that combat inflammation, support heart health, and boost metabolism for weight loss.
How to make: Brew with water at 75-80°C for 2-3 minutes.
7.
Moroccan mint tea
A refreshing blend of green tea, fresh mint leaves, and sugar, Moroccan mint tea is a popular North African beverage.
Health benefits: The menthol in mint aids digestion, reduces bloating, and soothes the stomach, while green tea supports immune function and mental focus.
How to make: Brew green tea with fresh mint leaves; add sugar to taste.
Why include green tea in your diet
Green tea supports weight loss by boosting metabolism and fat oxidation. It also offers cardiovascular benefits by regulating cholesterol and blood pressure. Additionally, its antioxidants help combat oxidative stress and inflammation, which are linked to chronic diseases.
How to make the perfect cup of green tea
Use fresh, filtered water heated to the right temperature (usually between 70°C and 80°C) to avoid bitterness.
Steep for 1-3 minutes depending on the variety.
Avoid over-brewing to keep the flavor smooth and enjoyable.
For matcha, whisk the powder into hot water to achieve a frothy texture.
Potential side effects and dosage
While green tea is safe for most people, consuming excessive amounts may cause:
Caffeine-related issues such as insomnia or jitteriness
Upset stomach or acid reflux in sensitive individuals
Recommended dosage: About 3-4 cups per day for general health benefits, but always listen to your body and consult a healthcare professional if unsure.
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