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Chinese Tea & Weight Loss

Apr 26, 2011 | By Amy Kreger-Boynton
Chinese Tea & Weight Loss
Photo Credit Image by Flickr.com, courtesy of Vicky Sorsby

The leaves of the camellia sinensis plant have been gathered and steeped in hot water for over 5,000 years, creating the beverage we know as tea. Evidence suggests that green tea, specifically, can support weight loss through the stimulating effects of caffeine and the compound ECGC, epigallocatechin gallate. In order to use tea as part of your weight-loss regimen, understand the types of tea available to choose from, the theories of why tea may assist in weight loss and weight management, and how to include tea in your daily nutrition plan.

Tea Types: Black

Black tea, the variety of Chinese tea most commonly consumed in the West, is made by drying and fermenting the leaves of the camellia sinensis bush. Research suggests that compounds in black tea improve glucose metabolism, or how the body uses sugar. Further investigation may lead to better treatment for type 2 diabetes, a disease strongly associated with weight gain. When shopping, many manufacturers omit the word "black," so products labeled with the simple term "tea" are usually black tea unless otherwise noted. Orange pekoe, though not technically black tea, has similar characteristics.

Tea Types: Green

More research has been conducted on the effects of green tea on weight loss and weight management. Drying tea leaves without fermentation produces green tea. In this state, high levels of the chemical compound epigallocatechin gallate or ECGC are retained by the leaves. Green tea can be purchased in a number of forms, depending on your preferred brewing method. Simple string-and-tag bags work just as well as loose leaves for extracting the healthful benefits of tea.

Caffeine in Tea and Weight Loss

Caffeine improves alertness, boosts energy and may help you lose weight. A large body of research indicates that caffeine may increase your metabolic rate, or the speed at which you burn calories. Black tea contains anywhere from 40 to 120 mg per cup; compare that to coffee, which may have 95-200 mg per cup. Green tea contains 25 to 50 mg of caffeine per cup. The longer tea is steeped in hot water, the more caffeine is extracted from the leaves.

ECGC and Weight Loss

Research suggests that ECGC increases energy expenditure, or the amount of calories burned during the day. Research has also shown that ECGC may speed up fat oxidation, or the rate of fat burned by the body. These two effects combine to indicate that the ECGC present in green tea may assist in weight-loss efforts. An average cup of green tea contains 180 mg of ECGC, according to the U.S. Department of Agriculture.

Daily Tea Consumption

How much is enough? Evidence suggests that quite a bit might be necessary to achieve the desire effect, so plan on gradually increasing the amount of green tea you drink to six to eight cups per day. Conflicting evidence exists on how long to steep green tea for maximum extraction of caffeine and ECGC; however, follow these general guidelines for your best cup. After boiling the water, let the kettle sit for two to three minutes. Boiling water tends to make green tea taste more bitter and acidic. Once you've poured the hot water over the tea, let it steep for at least three minutes. More than that increases the bitter, grassy taste of the tea, but let your personal preference be your guide.

Cautions

If you are caffeine sensitive, try decaffeinated green tea. Although it contains 30 percent less ECGC, the weight-loss benefits may still be present in each cup. In addition, know that scientific research on tea of all types used for weight loss continues and remains somewhat contradictory. No weight-loss program is complete without a smart eating and exercise plan. As always, talk to your primary-care physician about changes to your exercise and nutrition regimen.

References

Last updated on: Apr 26, 2011

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