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If you had sipped green tea out of curiosity in the earlier days, hasn’t it now become a daily ritual? Who knew so many health benefits were brewing in a single cup? Let’s drain the last dregs and see if green tea is good for gut health.
Most people might feel bloated and sluggish after meals. Even though the pain and discomfort are temporary, those few minutes can feel like hours. Taking care of your gut is the easiest way to overcome these digestive issues. But how can you look after your gut health? Those green tea bags on your kitchen shelves are all you need!
This ancient beverage, revered for its health benefits, has been gaining popularity worldwide. But did you know that beyond its refreshing taste and antioxidant properties, green tea can also profoundly impact gut health and blood sugar? Let’s prepare to infuse the gut-healing properties of green tea and transform your well-being!
Is green tea good for gut health?
To understand how green tea benefits your gut, you must first know what it is made of. Though we can find many compounds, nutrients, vitamins, and minerals in green tea leaves, they become diluted when brewed in water, diminishing their effectiveness. However, green tea's true power lies in its polyphenols content, a class of plant compounds that remains active even when brewed. Here’s how they become a potential ally for gut health:
- Enhances gut microbiota diversity: Polyphenols act as prebiotics, feeding the beneficial bacteria in your gut. This nourishment promotes the growth and diversity of these microorganisms, which is crucial for optimal health. A diverse gut microbiota can positively impact digestion, immunity, and well-being.
- Reduces gut inflammation: Beyond its prebiotic effects, green tea's polyphenols also have anti-inflammatory properties. Chronic inflammation in the gut can contribute to various health issues, including irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBDs). Green tea can help alleviate these conditions by reducing inflammation in the gut lining.
- Protects cells from damage: Green tea is also packed with antioxidants, which neutralise harmful free radicals and protect cells from damage. This antioxidant power, combined with its prebiotic properties, creates a potent combination for gut health.
Many health benefits associated with green tea are believed to be mediated by its interaction with the gut microbiota. The polyphenols in green tea can influence the composition and function of these beneficial bacteria, leading to many positive effects on your overall health.
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Impact of green tea on blood sugar levels
So, drinking green tea is good for gut health. But is that all there is to this magic potion? Here’s happy news for those suffering from diabetes: the compounds in green tea have been shown to help improve insulin sensitivity and regulate blood sugar! Let’s have a closer look at how green tea can impact blood sugar levels.
Insulin is a hormone responsible for regulating blood sugar levels. When you consume carbohydrates, your body releases insulin to help glucose enter your cells for energy. Insulin resistance occurs when your cells become less responsive to insulin, leading to elevated blood sugar levels. Drinking green tea regularly may help with the following:
- Lowering blood sugar levels: Green tea can help reduce post-meal spikes in blood sugar.
- Improving glycemic control: Green tea may enhance the body's ability to regulate blood sugar levels over time.
- Reducing the risk of diabetes: Regular green tea consumption has been linked to a lower risk of developing type 2 diabetes.
Green tea contains compounds that can inhibit digestive enzymes responsible for breaking down carbohydrates. It can lead to a slower rate of glucose absorption, resulting in a more gradual rise in blood sugar levels after a meal. Hence, making green tea a part of your diet is a wise choice if you have diabetes, but let your doctor make the final call!
Does green tea help with obesity?
You might be satisfied thinking your blood sugar levels are controlled. However, the benefits of green tea don’t end there. If you’re struggling with managing your weight and battling obesity issues, green tea might be a perfect solution. Regularly consuming green tea may be associated with a reduction in body weight and a lower risk of metabolic syndrome. Metabolic syndrome is a cluster of conditions that includes obesity, high blood pressure, high blood sugar, and abnormal cholesterol levels. Let’s understand how this green drink can influence your weight:
It's important to note that while green tea may offer benefits for weight management, it should not be considered a substitute for a healthy diet and regular exercise. For sustainable weight loss, it's crucial to adopt a balanced lifestyle and consult a healthcare professional.
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How much green tea should you drink daily?
Now that you know green tea is good for gut health, you might be keen to drink several cups of it in a day. But hold your horses! Just because they’re good doesn’t mean you can have as many cups as you like. And having it in moderation doesn’t reduce the effectiveness of health benefits. Here’s the recommended daily intake of green tea:
- General population: Most experts recommend consuming 2-3 cups of green tea daily.
- Individuals with specific health conditions: If you have underlying health conditions or are taking medications, consult a healthcare professional to determine the appropriate amount of green tea.
Though green tea is generally safe for most people, excessive consumption may lead to some side effects, such as:
- Headaches: Excessive caffeine intake from green tea can sometimes lead to headaches.
- Insomnia: If you're sensitive to caffeine, consuming green tea too close to bedtime may interfere with sleep.
- Stomach upset: Some individuals may experience digestive issues, such as diarrhoea or heartburn, when consuming large amounts of green tea.
- Iron absorption issues: Tannins, a type of polyphenol found in green tea, can interfere with iron absorption. It may be a concern for individuals with iron deficiency anaemia.
Enjoying green tea as part of a balanced diet can provide numerous health benefits without causing any harm. However, if you experience any adverse effects after drinking green tea, it's best to reduce your intake or consult a healthcare professional.
How to make green tea?
Are you ready to savour the refreshing taste and health benefits of green tea? Let's learn how to brew the perfect cup.
Green tea is made from leaves harvested from the same plant as black tea, but it undergoes a different processing method that preserves its natural colour and higher concentration of antioxidants. Here’s how you can make a delicious and refreshing green tea:
- Choose your tea: Select a high-quality green tea from your favourite source. Loose-leaf tea is often preferred for its superior flavour, but you can also use tea bags.
- Heat the water: Bring fresh, filtered water to a boil. Allow it to cool slightly for about 30 seconds before pouring over the tea leaves. The ideal water temperature for green tea is around 175-185°F (80-85°C).
- Steep the tea: Place the tea leaves in a teapot or infuser. Pour the hot water over the leaves and let them steep for 2-3 minutes. The steeping time may vary depending on the type of green tea and your preferred strength.
- Strain and serve: Remove the tea leaves from the water using a strainer or teapot spout. Pour the brewed tea into your favourite cup, add a drizzle of honey and lemon, and enjoy!
Here’s an additional tip: Consider using a ceramic teapot for a more flavourful cup. The ceramic material helps retain heat and enhances the aroma of the tea.
Green tea's rich antioxidant content and prebiotic properties make it good for gut health. It offers a natural and delicious way to support overall health, so replacing your milk teas with green tea is convenient and valuable. So, prepare your kettles and simmer some green tea leaves to seep in the benefits.
Do you want something more handy and effective to restore your gut balance? The Good Bug has a vast collection of prebiotics and probiotics for your varying health needs. Visit our website and book a free consultation with our experts to choose the best gut-friendly product for you!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8271705/
https://www.sciencedirect.com/science/article/pii/S1756464619305456
https://www.nature.com/articles/s41598-019-54808-5
https://thefunctionalgutclinic.com/blog/diet/the-gut-health-benefits-of-green-tea/
https://www.webmd.com/diet/health-benefits-green-tea
https://www.bbcgoodfood.com/howto/guide/health-benefits-green-tea
