Metabolism boosting green tea -
And one study published in in the journal Cancer Prevention Research found that postmenopausal women who'd taken green tea extract twice a day for a year as part of a breast cancer clinical trial had elevated liver enzymes—a sign of potential liver damage often seen in people who abuse alcohol.
Hoofnagle, MD, director of the Liver Disease Research Branch at the National Institutes of Health. The potential risk of liver damage is one reason green tea extract is included on CR's list of 15 supplements you should never take.
Still, when it comes to losing weight, working a few cups of brewed green tea into your diet isn't necessarily a bad idea. If you don't add sugar, it's calorie-free and can be a good replacement for sugary drinks. Consumption of up to eight cups a day is believed to be safe, according to NIH, though people that are pregnant or breastfeeding should not have more than six cups daily to limit caffeine intake.
Compounds called catechins are often credited for green tea's cancer-fighting potential. These antioxidants have the ability to block the action of molecules called free radicals, which can cause changes in healthy cells that sometimes lead to cancer.
But there's no solid proof yet that the catechins in green tea help to prevent cancer in humans, despite some promising studies in test tubes and animals.
In the Cochrane Library published a review of 51 studies that included a total of more than 1. Each study investigated whether consuming green tea reduced the risk of developing specific types of cancer, including those of the breast, colon , oral cavity, liver, pancreas, and prostate.
After scrutinizing the data, Boehm says, the evidence of a benefit wasn't strong enough to recommend using green tea to protect against cancer. In a update to that review , the authors concluded that the evidence for a beneficial effect against cancer remains limited, with inconsistent results between studies.
Some data suggests that green tea can reduce the risk of cardiovascular disease —a narrowing of the arteries that can lead to heart attack, chest pains, or stroke. For example, in a study of more than 40, adults, researchers in Japan found that those who consumed five or more cups of green tea per day were 26 percent less likely to die of cardiovascular disease over an year period than those who drank just one cup per day.
Similarly, a study of 76, people published in the Journal of Epidemiology and Community Health in found that women who drank one to six cups of green tea per day had a reduced risk of dying of cardiovascular disease over an average of 13 years compared with those who drank none.
How might green tea protect the heart? Experts say it may reduce high cholesterol levels and high blood pressure , which are important factors in cardiovascular disease.
But while this is a potential benefit, it's not conclusive, and high doses of green tea can reduce the effectiveness of the drug nadolol, used to treat high blood pressure and heart problems, cautions NIH. To reduce your risk of diseases such as cancer and heart disease as well as keep your weight in check , he says, you need to eat a healthy diet that includes plenty of fruit, vegetables, and whole grains.
You should also exercise and avoid smoking. The bottom line: From what we know now, drinking a few cups of green tea a day is a perfectly healthy habit as long as it's not loaded with sugar and may have a few small benefits. But skip supplements. The evidence for any health boost is lacking, and there are potential risks.
The Truth About Green Tea for Weight Loss. It's hailed as a fat burner and a cure for conditions like cancer and heart disease. Does it work, and is it safe? By Consumer Reports. Last updated: June 05, Sharing is Nice Yes, send me a copy of this email.
It's believed these effects are due to the high level of catechins, principally EGCG, which is potently antioxidant and aids weight loss through thermogenesis, a process of heat production in the body. It also contains caffeine, which has been proven to encourage lipid oxidation — a. a fat burning — and to improve exercise performance.
Does green tea burn belly fat, you ask? Contrary to popular myth, green tea isn't able to target particular areas, though studies have shown it can support weight loss and reduce BMI body mass index. EGCG is extremely helpful in inhibiting an enzyme that breaks down the hormone norepinephrine, which increases the amount of norepinephrine increases, promoting fat breakdown.
A meta-analysis of studies carried out on the impact of green tea again, these trials gave participants green tea supplements, rather than cups to drink on obese people found that a daily habit lowered body weight by just under 2kg over 12 weeks.
The wonder leaves contain catechin, a type of polyphenol and antioxidant that helps prevent cell damage and stave off health conditions. As we talked about, green tea speeds up metabolism, aiding weight loss as part of a balanced diet.
It's been proven to benefit people with type 2 diabetes, managing symptoms and lowering the risk of developing it. Research shows green tea could reduce some of the causes of heart disease, like blood pressure, as well as lowering the chance of heart attacks and strokes.
Though its cancer-fighting claims are mostly unsubstantiated, there's some evidence it lowers the risk of some types. Containing compounds like caffeine and L-theanine, studies have show green tea to boost brain power — upping cognition and mood, as well as slowing decline in older age.
So, how many green teas a day are recommended? Much as is often used in trials, you could pop a green pill supplement, rather than drinking brews.
Avoid bottled green teas, which can contain added sugar or sweeteners. If you don't like a classic cup of green tea, green tea extracts have been proven to have similar benefits. One study on 63 obese adults found a 7. There haven't been many studies into specific hours for consumption, so opinions on the prime time vary.
The good thing is it means you can just have it when you feel like it; for some that will be the morning, instead of your flat white, but others will find it a handy perk-up in the early afternoon. As with any caffeinated drinks, try to avoid drinking green tea directly before you go to bed.
Green tea is proven to be particularly effective for weight loss when combined with exercise. Another showed EGCG can lead to lower levels of body fat in the longer term, though their focus group was obese men. Wiener explains: 'If you consume green tea before working out, these antioxidant compounds can increase your fat burning during cardio exercise, as well as continuing to burn calories at rest, helping you burn more than you would with exercise alone.
Then pour it over the tea leaves and let it sit for a couple of minutes before straining the leaves. Green tea takes the crown for overall health benefits as not only is it one of the least processed, but it's full of polyphenols and antioxidants that help to boost brain and heart health.
It's a source of caffeine, so 'if you have caffeine sensitivities, you could experience insomnia , anxiety, irritability, nausea, or upset stomach', says Wiener. Otherwise, when consumed sensibly, it's natural and healthy. Speak to your GP before starting any new diets or taking any new supplements, especially if you're on medication.
And don't start one solely to lose weight as you can do that more effectively by eating healthily and exercising regularly. Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox.
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