Green Tea vs Black Tea: Which One Is Healthier?
Tea is beloved by individuals everywhere in the world.
Each Green Tea and black tea are constructed from the leaves of the Camellia sinensis plant (1Trusted Supply).
The important thing distinction between the 2 is that black tea is oxidized and Green tea just isn’t.
To make black tea, the leaves are first rolled after which uncovered to air to set off the oxidation course of. This response causes the leaves to show darkish brown and permits the flavors to intensify and intensify (1Trusted Supply).
Alternatively, Green tea is processed to forestall oxidation and thus a lot lighter in shade than black tea.
This text explores the analysis behind Green and black tea to find out which one is more healthy.
Shared advantages of Green and black tea
Whereas Green and black tea differ, they might present among the similar well being advantages.
Shared benefits of green and black tea
Can defend your coronary heart
Each Green and black tea are wealthy in a gaggle of protecting antioxidants referred to as polyphenols.
Particularly, they comprise flavonoids, a subgroup of polyphenols.
Nevertheless, the sort and quantity of flavonoids they comprise differ. For instance, Green tea incorporates a a lot larger quantity of epigallocatechin-3-gallate (EGCG), whereas black tea is a wealthy supply of theaflavins (2Trusted Supply).
The flavonoids in Green and black tea are thought to guard your coronary heart (2Trusted Supply, 3Trusted Supply).
One animal research discovered that Green and black tea have been equally efficient at stopping blood vessel plaque formation by 26% on the lowest dose and as much as 68% on the highest dose (4Trusted Supply).
The research additionally discovered that each sorts of tea helped scale back LDL (unhealthy) ldl cholesterol and triglycerides (4Trusted Supply).
What’s extra, two opinions inspecting over 10 high quality research every discovered that consuming Green and black tea can decrease your blood stress (5Trusted Supply, 6Trusted Supply).
Moreover, one other overview of Green tea research discovered that individuals who drank 1–3 cups per day had a 19% and 36% diminished danger of coronary heart assault and stroke respectively, in contrast with those that had lower than 1 cup of Green tea every day (7Trusted Supply).
Equally, consuming at the very least 3 cups of black tea may scale back your danger of coronary heart illness by 11% (2Trusted Supply).
Could enhance mind perform
Green and black tea each comprise caffeine, a identified stimulant.
Green tea incorporates much less caffeine than black tea — about 35 mg per 8-ounce (230-ml) cup, in contrast with 39–109 mg for a similar serving of black tea (2Trusted Supply, 8Trusted Supply, 9Trusted Supply).
Caffeine stimulates your nervous system by blocking the inhibitory neurotransmitter adenosine. It additionally aids the discharge of mood-enhancing neurotransmitters like dopamine and serotonin (10Trusted Supply, 11Trusted Supply).
Because of this, caffeine can enhance alertness, temper, vigilance, response time, and short-term recall (9Trusted Supply).
Green and black teas additionally comprise the amino acid L-theanine, which isn’t current in espresso.
L-theanine is assumed to cross the blood-brain barrier and set off the discharge of an inhibitory neurotransmitter within the mind referred to as gamma-aminobutyric acid (GABA), which brings a few relaxed however alert state (12Trusted Supply, 13Trusted Supply, 14Trusted Supply).
On the similar time, it promotes the discharge of the mood-enhancing hormones dopamine and serotonin (15Trusted Supply).
L-theanine is assumed to steadiness the consequences of caffeine. The mixture of those two substances might even be synergistic, as one research discovered that ( Green Tea Vs Black Tea) individuals who ingested L-theanine and caffeine collectively had higher consideration than when both was used alone (14Trusted Supply, 16Trusted Supply).
Usually, there may be barely extra L-theanine in Green tea than black tea, although the quantities can range significantly (14Trusted Supply).
Each Green and black tea are nice options to espresso for individuals who desire a temper carry with out espresso’s telltale restlessness.
Green and black tea comprise polyphenols which have robust antioxidant results, doubtlessly decreasing your danger of coronary heart illness. Additionally, they each have caffeine to extend alertness and focus and L-theanine, which releases stress and calms your physique.
Green tea is wealthy within the highly effective antioxidant EGCG
Green tea is a superb supply of the potent antioxidant epigallocatechin-3-gallate (EGCG).
Although Green tea incorporates different polyphenols, ( Green Tea Vs Black Tea) corresponding to catechin and gallic acid, EGCG is taken into account to be essentially the most highly effective and certain accountable for a lot of Green tea’s well being advantages (17Trusted Supply).
Right here’s an inventory of the potential advantages of the EGCG in Green tea:
Most cancers. Check-tube research have discovered that the EGCG in Green tea can inhibit the multiplication of most cancers cells and trigger most cancers cell dying (18Trusted Supply, 19Trusted Supply).
Alzheimer’s illness. EGCG might scale back the dangerous results of amyloid plaques, which accumulate in Alzheimer’s sufferers (20Trusted Supply, 21Trusted Supply).
Anti-fatigue. A research discovered that mice consuming an EGCG-containing drink had extended swimming instances earlier than exhaustion, ( Green Tea Vs Black Tea) in contrast with these consuming water (22Trusted Supply).
Liver safety. EGCG has been proven to scale back the event of fatty liver in mice on a excessive fats food regimen (23Trusted Supply, 24Trusted Supply).
Anti-microbial. This antioxidant may cause injury to bacterial cell partitions and will even scale back the transmission of some viruses (25Trusted Supply, 26Trusted Supply, 27Trusted Supply).
Calming. It might work together with receptors in your mind to exert a chilled impact in your physique (28Trusted Supply, 29Trusted Supply).
Although many of the analysis on the EGCG in Green tea has been carried out in test-tube or animal research, the findings lend credibility to the long-reported advantages of consuming Green tea.
Green tea incorporates EGCG, an antioxidant that test-tube and animal research have demonstrated can combat most cancers and bacterial cells and defend your mind and liver.
Black tea incorporates helpful theaflavins
Theaflavins are a gaggle of polyphenols which might be distinctive to black tea.
They’re shaped in the course of the oxidation course of and symbolize 3–6% of all polyphenols in black tea (30Trusted Supply).
Theaflavins appear to supply many well being advantages — all associated to their antioxidant capability.
These polyphenols can defend fats cells from injury by free radicals and will help your physique’s pure antioxidant manufacturing (30Trusted Supply, 31Trusted Supply).
What’s extra, they might defend your coronary heart and blood vessels.
One animal research discovered that theaflavins can decrease the danger of plaque formation in blood vessels by decreasing irritation and rising the provision of nitric oxide, which helps your blood vessels dilate (32).
As well as, theaflavins have been proven to considerably scale back ldl cholesterol and blood sugar ranges (30Trusted Supply, 33Trusted Supply).
They could even promote fats breakdown and have been really useful as a possible support for weight problems administration (34).
Actually, the theaflavins in black tea might have the identical antioxidant capability as polyphenols in Green tea (35Trusted Supply).
Theaflavins are distinctive to black tea. Via their antioxidant results, they might enhance blood vessel perform and help fats loss.
Which one do you have to drink?
Green and black tea supply related advantages.
Whereas they differ of their polyphenol composition, they might bestow the identical helpful results on blood vessel perform (36Trusted Supply).
Most analysis signifies that Green tea has stronger antioxidant properties than black tea, however one research discovered that Green and black teas exhibited equally efficient antioxidant capacities (35Trusted Supply, 37Trusted Supply, 38).
Although each comprise caffeine, black tea often has extra — making Green the higher selection for individuals delicate to this stimulant. Moreover, Green tea incorporates extra L-theanine, an amino acid that’s calming and may steadiness the consequences of caffeine (33Trusted Supply).
Nevertheless, should you’re on the lookout for caffeine ( Green Tea Vs Black Tea) enhance that’s not as robust as espresso, black tea could possibly be a terrific possibility for you.
Remember that each black and Green tea comprise tannins, which might bind to minerals and scale back their absorption capability. Subsequently, tea could also be greatest consumed between meals (39Trusted Supply).
Green tea might have a barely higher antioxidant profile than black tea, however black tea is greatest if you need a strong caffeine buzz.
The underside line
Green and black tea present related well being advantages, together with on your coronary heart and mind.
Whereas Green tea might comprise extra highly effective antioxidants, the proof doesn’t strongly favor one tea over the opposite.
Each comprise the stimulant caffeine and L-theanine, which has a chilled impact.
Briefly, each are nice additions to your food regimen.
Black Tea vs Green Tea
Health Benefits Black Tea vs Green Tea
Many cultures, together with Chinese language folks, have been consuming tea for hundreds of years. It’s usually believed consuming tea is a really wholesome way of life. Some medical analysis has proven consuming tea frequently may help folks decrease LDL ldl cholesterol (often known as dangerous ldl cholesterol), cut back the dangers of getting a cardio illness, most cancers, and strokes, stop diabetes, enhance your metabolism and immune system.1 It may additionally cut back the possibilities of getting Alzheimer’s so primarily based on analysis tea is a superb factor to drink.
It doesn’t matter what type of tea you’re consuming, whether or not or not it’s Green or black tea, all come from the identical plant referred to as Camellia Sinensis. The actual distinction between black and Green tea (and every other tea) is from the best way they’re made. Black tea is constituted of fermentation whereas Green tea doesn’t go by this course of. Throughout fermentation, most of the pure advantages from the tea could be lowered or broken. That is because of the fermentation course of.
Black Tea Health Benefits
Black tea originates from the Camellia sinensis plant. Oftentimes it’s blended with different vegetation. This creates different flavors like Earl Gray, English breakfast, or chai. It’s recognized for its sturdy taste. Black tea has the next degree of caffeine than different teas however incorporates much less caffeine than espresso.
Black tea contains antioxidants. These have a wide range of well being advantages and cut back irritation within the physique. Moreover, any such tea has flavonoids, that are recognized to spice up coronary heart well being.2 Different advantages that black tea could provide are enhancing intestine well being, lowering the danger of stroke, lowering blood strain, and reducing blood sugar ranges. Black tea is straightforward to make, requiring only some minutes and solely requires tea (both free or in bag type) and boiling water.
Green Tea Health Benefits
Green tea incorporates the antioxidant EGCG which incorporates medicinal properties that can be utilized to deal with varied illnesses. Green tea incorporates caffeine, which is a recognized stimulant that has been proven to enhance mind perform together with higher moods and extra focus. Whereas the caffeine content material isn’t as sturdy as espresso, Green tea additionally incorporates the amino acid L-theanine which might additionally enhance mind perform and cut back anxiousness.3
Regular consumption of green tea may help burn fats and enhance bodily efficiency. Green tea is nice in your tooth.4 The catechins in Green tea can kill micro organism in your mouth and likewise assist stop you from catching influenza.
Like black tea, green tea is simple to make and would not require any particular components or tools. Get pleasure from Green tea with the subtly candy nokcha (Green tea) cake.
Moreover all of the well being advantages, consuming tea can have a relaxing impact on the thoughts and physique. The water offers hydration and the expertise of consuming a scorching beverage can let you take a second out of your day to take pleasure in, mirror, and pause.
Green Tea vs Black Tea: Which One Is Healthier?
Tea is beloved by people all over the world.
Both green and black tea are made from the leaves of the Camellia sinensis plant (1Trusted Source).
The key difference between the two is that black tea is oxidized and green tea is not.
To make black tea, the leaves are first rolled and then exposed to air to trigger the oxidation process. This reaction causes the leaves to turn dark brown and allows the flavors to heighten and intensify (1Trusted Source).
On the other hand, green tea is processed to prevent oxidation and thus much lighter in color than black tea.
This article explores the research behind green and black tea to determine which one is healthier.
Shared benefits of green and black tea
While green and black tea differ, they may provide some of the same health benefits.
Can protect your heart
Both green and black tea are rich in a group of protective antioxidants called polyphenols.
Specifically, they contain flavonoids, a subgroup of polyphenols.
However, the type and amount of flavonoids they contain differ. For example, green tea contains a much higher amount of epigallocatechin-3-gallate (EGCG), whereas black tea is a rich source of theaflavins (2Trusted Source).
The flavonoids in green and black tea are thought to protect your heart (2Trusted Source, 3Trusted Source).
One animal study found that green and black tea were equally effective at preventing blood vessel plaque formation by 26% at the lowest dose and up to 68% at the highest dose (4Trusted Source).
The study also found that both types of tea helped reduce LDL (bad) cholesterol and triglycerides (4Trusted Source).
What’s more, two reviews examining over 10 quality studies each found that drinking green and black tea can lower your blood pressure (5Trusted Source, 6Trusted Source).
Furthermore, another review of green tea studies found that people who drank 1–3 cups per day had a 19% and 36% reduced risk of heart attack and stroke respectively, compared with those who had less than 1 cup of green tea each day (7Trusted Source).
Similarly, drinking at least 3 cups of black tea could reduce your risk of heart disease by 11% (2Trusted Source).
May boost brain function
Green and black tea both contain caffeine, a known stimulant.
Green tea contains less caffeine than black tea — about 35 mg per 8-ounce (230-ml) cup, compared with 39–109 mg for the same serving of black tea (2Trusted Source, 8Trusted Source, 9Trusted Source).
Caffeine stimulates your nervous system by blocking the inhibitory neurotransmitter adenosine. It also aids the release of mood-enhancing neurotransmitters like dopamine and serotonin (10Trusted Source, 11Trusted Source).
As a result, caffeine can boost alertness, mood, vigilance, reaction time, and short-term recall (9Trusted Source).
Green and black teas also contain the amino acid L-theanine, which is not present in coffee.
L-theanine is thought to cross the blood-brain barrier and trigger the release of an inhibitory neurotransmitter in the brain called gamma-aminobutyric acid (GABA), which brings about a relaxed but alert state (12Trusted Source, 13Trusted Source, 14Trusted Source).
At the same time, it promotes the release of the mood-enhancing hormones dopamine and serotonin (15Trusted Source).
L-theanine is thought to balance the effects of caffeine. The combination of these two substances may even be synergistic, as one study found that people who ingested L-theanine and caffeine together had better attention than when either was used alone (14Trusted Source, 16Trusted Source).
In general, there is slightly more L-theanine in green tea than black tea, though the amounts can vary considerably (14Trusted Source).
Both green and black tea are great alternatives to coffee for those who want a mood lift without coffee’s telltale restlessness.
Green and black tea contain polyphenols that have strong antioxidant effects, potentially reducing your risk of heart disease. Also, they both have caffeine to increase alertness and focus and L-theanine, which releases stress and calms your body.
Green tea is rich in the powerful antioxidant EGCG
Green tea is an excellent source of the potent antioxidant epigallocatechin-3-gallate (EGCG).
Though green tea contains other polyphenols, such as catechin and gallic acid, EGCG is considered to be the most powerful and likely responsible for many of green tea’s health benefits (17Trusted Source).
Here’s a list of the possible benefits of the EGCG in green tea:
Cancer. Test-tube studies have found that the EGCG in green tea can inhibit the multiplication of cancer cells and cause cancer cell death (18Trusted Source, 19Trusted Source).
Alzheimer’s disease. EGCG may reduce the harmful effects of amyloid plaques, which accumulate in Alzheimer’s patients (20Trusted Source, 21Trusted Source).
Anti-fatigue. A study found that mice consuming an EGCG-containing drink had prolonged swimming times before exhaustion, compared with those drinking water (22Trusted Source).
Liver protection. EGCG has been shown to reduce the development of fatty liver in mice on a high fat diet (23Trusted Source, 24Trusted Source).
Anti-microbial. This antioxidant can cause damage to bacterial cell walls and may even reduce the transmission of some viruses (25Trusted Source, 26Trusted Source, 27Trusted Source).
Calming. It may interact with receptors in your brain to exert a calming effect on your body (28Trusted Source, 29Trusted Source).
Though most of the research on the EGCG in green tea has been carried out in test-tube or animal studies, the findings lend credibility to the long-reported benefits of drinking green tea.
Green tea contains EGCG, an antioxidant that test-tube and animal studies have demonstrated can fight cancer and bacterial cells and protect your brain and liver.
Black tea contains beneficial theaflavins
Theaflavins are a group of polyphenols that are unique to black tea.
They’re formed during the oxidation process and represent 3–6% of all polyphenols in black tea (30Trusted Source).
Theaflavins seem to offer many health benefits — all related to their antioxidant ability.
These polyphenols can protect fat cells from damage by free radicals and may support your body’s natural antioxidant production (30Trusted Source, 31Trusted Source).
What’s more, they may protect your heart and blood vessels.
One animal study found that theaflavins can lower the risk of plaque formation in blood vessels by reducing inflammation and increasing the availability of nitric oxide, which helps your blood vessels dilate (32).
In addition, theaflavins have been shown to significantly reduce cholesterol and blood sugar levels (30Trusted Source, 33Trusted Source).
They may even promote fat breakdown and have been recommended as a potential aid for obesity management (34).
In fact, the theaflavins in black tea may have the same antioxidant capacity as polyphenols in green tea (35Trusted Source).
Theaflavins are unique to black tea. Through their antioxidant effects, they may improve blood vessel function and support fat loss.
Which one should you drink?
Green and black tea offer similar benefits.
While they differ in their polyphenol composition, they may bestow the same beneficial effects on blood vessel function (36Trusted Source).
Most research indicates that green tea has stronger antioxidant properties than black tea, but one study found that green and black teas exhibited equally effective antioxidant capacities (35Trusted Source, 37Trusted Source, 38).
Though both contain caffeine, black tea usually has more — making green the better choice for people sensitive to this stimulant. Furthermore, green tea contains more L-theanine, an amino acid that’s calming and can balance the effects of caffeine (33Trusted Source).
However, if you’re looking for a caffeine boost that is not as strong as coffee, black tea could be a great option for you.
Keep in mind that both black and green tea contain tannins, which can bind to minerals and reduce their absorption capacity. Therefore, tea may be best consumed between meals (39Trusted Source).
Green tea may have a slightly better antioxidant profile than black tea, but black tea is best if you want a powerful caffeine buzz.
The bottom line
Green and black tea provide similar health benefits, including for your heart and brain.
While green tea may contain more powerful antioxidants, the evidence does not strongly favor one tea over the other.
Both contain the stimulant caffeine and L-theanine, which has a calming effect.
In short, both are great additions to your diet.
Last medically reviewed on November 6, 2019
Written by Sharon O’Brien MS, PGDip — Medically reviewed by Atli Arnarson BSc, PhD — Updated on November 6, 2019
How Much Caffeine Is in Green Tea?
Green tea is a popular drink with many health benefits.
In fact, some studies have linked green tea with improved brain function and brain aging. It may also reduce the risk of heart disease, type 2 diabetes and cancer (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).
However, just like regular tea, green tea contains caffeine. This can be a concern for people who want to be aware of or limit their caffeine intake.
This article explores how much caffeine is in green tea and how this type of tea compares to other caffeinated drinks.
What Is Caffeine and What Does It Do?
Caffeine is a naturally occurring chemical found in the leaves, beans and fruits of more than 60 plants, including the leaves of tea plants (5Trusted Source).
It’s a central nervous system stimulant that is consumed all over the world to boost alertness and fight fatigue.
It works by blocking the effects of a neurotransmitter called adenosine, which builds up over the course of the day and makes you feel tired (6Trusted Source).
Drinking caffeine has also been linked with a number of health benefits, such as improved mood and brain function, an increase in metabolism and improved exercise performance (5Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source).
However, some people may be more sensitive to the effects of caffeine than others (10Trusted Source, 11Trusted Source).
Additionally, people who consume too much caffeine may experience restlessness, insomnia or an irregular heartbeat (12Trusted Source).
Caffeine is a naturally occurring stimulant that can help you stay alert and awake. Consuming caffeine may also have some health benefits, such as improved brain function.
How Much Caffeine Is in a Cup of Green Tea?
The average amount of caffeine in an 8-oz (230-ml) serving of green tea is around 35 mg (5Trusted Source).
However, this can vary. The actual amount can be anywhere between 30 and 50 mg per 8-oz serving.
Since the caffeine in green tea occurs naturally, the amount depends largely on the variety of tea plant, its growing conditions and the way it is processed and brewed.
For example, tea made with older leaves usually has less caffeine than tea made with younger tea leaves (13Trusted Source).
The amount of caffeine in your drink can also be influenced by the type of green tea you choose and how you prepare it.
For example, bagged teas tend to be more caffeinated than loose leaf teas.
This may be because the tea leaves in tea bags are crushed up, so more caffeine is extracted and infused into the drink (14Trusted Source, 15Trusted Source).
Additionally, powdered green teas like matcha have a higher caffeine content than both bagged and loose green tea.
Nevertheless, portion sizes tend to be small — 1 gram or half a teaspoon per serving — for powdered teas, so the caffeine content of the bagged tea and powdered matcha tea can be similar (16, 17Trusted Source).
Finally, the longer you brew your tea and the hotter the water, the more caffeine will make its way into your drink (18Trusted Source).
An 8-ounce cup of green tea contains between 30 and 50 mg of caffeine. Powdered green tea like matcha contains more caffeine than loose leaf or green tea bags.
Take our free 3-question diet quiz
Our free assessment ranks the best diets for you based on your answers to 3 quick questions.
Green Tea Contains Less Caffeine Than Other Caffeinated Beverages
Caffeine is found in a wide range of beverages like black tea, coffee, soft drinks and energy drinks.
Here’s the caffeine content in 8 ounces (230 ml) of some popular drinks so you can compare the caffeine content (5Trusted Source):
Green tea: 30–50 mg
Instant coffee: 27–173 mg
Plain, brewed coffee: 102–200 mg
Espresso: 240–720 mg
Black tea: 25–110 mg
Yerba mate: 65–130 mg
Soft drinks: 23–37 mg
Energy drinks: 72–80 mg
As you can see, the caffeine content per 8 ounces is usually much higher for other caffeinated beverages.
Like green tea, there is a range of caffeine in these drinks. Yet black tea contains, on average, around 55 mg of caffeine per 8 ounces, while brewed coffee contains 100 mg.
Interestingly, green tea also contains the amino acid L-theanine, which has been shown to work synergistically with caffeine. Thus, you get a milder but different kind of buzz than with coffee, despite the lower caffeine content of green tea (19Trusted Source).
In particular, the combination of L-theanine and caffeine has been shown to help improve both alertness and focus, which may make green tea a better drink than coffee if you’re doing tasks that require a lot of thought (20Trusted Source).
Green tea usually contains around half the amount of caffeine as brewed coffee and less than other caffeinated beverages like black tea, soft drinks and energy drinks.
Is Caffeine in Green Tea Something to Worry About?
Caffeine is a widely used stimulant. When consumed in the recommended amounts, it is considered very safe.
For adults over the age of 19, the safe limit is considered to be around 400 mg per day, or 2.7 mg/pound (6 mg/kg) of body weight (21Trusted Source).
However, to prevent the negative effects of caffeine, it’s often recommended that you space out your caffeine, limiting the amount to around 200 mg at a time.
200 mg of caffeine is around four 8-ounce cups of green tea, so one 8-ounce serving of green tea would put you well within those limits.
Overall, green tea is low in caffeine compared to other caffeinated beverages. As long as you are consuming caffeine within these recommended limits, then the caffeine in green tea shouldn’t be anything to worry about.
Green tea contains less caffeine than other beverages. As long as you are within recommended caffeine limits, the caffeine in green tea should not be a concern.
The Bottom Line
An 8-ounce (230-ml) cup of green tea contains between 30 and 50 mg of caffeine.
The recommended maximum amount of caffeine per day is 400 mg, which is the equivalent to around 8 cups of green tea.
However, it’s best that you don’t drink 8 cups at one time, especially if you are sensitive to caffeine.
Overall, green tea is a nutritious beverage that contains safe amounts of caffeine.
Best of all, drinking it may even have some great benefits for your health.