In an average cup of black tea (237ml), there is about 47mg of caffeine and it can go up to 90mg of caffeine, which is almost the same amount of caffeine in a cup of coffee of the same volume (containing about 95mg of caffeine).
Green tea, on the other hand, only contains 20-45mg of caffeine. White tea contains 6-60mg of caffeine per 237ml cup. That is why if you want to stay alert and focused without consuming too much caffeine, black tea is a reasonable choice as a substitute for coffee. Not only that, black tea also brings many health benefits.
Lower cholesterol, good for heart health
Black tea contains flavonoids, a group of powerful antioxidants that can enhance heart health, lower blood pressure, neutralize neutral fat, cholesterol in the blood, and prevent obesity. Studies also show that theaflavins, a type of antioxidant found in black tea, can reduce cholesterol levels.
Regularly drinking black tea also helps limit “bad” LDL cholesterol, prevent plaque formation in the arteries, thereby reducing the risk of atherosclerosis, heart failure, and stroke. A large study has shown that drinking tea every day can reduce the risk of heart disease by 8% and the risk of angina by 10% compared to people who do not drink tea within 12 months. Furthermore, another study found that drinking three cups of black tea daily for six months can effectively control blood pressure.
Blood sugar control, diabetes prevention
A 2019 study showed that consuming black tea, green tea, or oolong tea can reduce the risk of diabetes and related complications. Scientists believe that these types of tea can improve insulin resistance and reduce inflammation in the body.
According to another study in 2017, drinking black tea after consuming sugar helps control blood sugar in people with diabetes and those without diabetes. Data presented at the annual meeting of the European Diabetes Research Association in October 2023 showed that people who drink black tea regularly can reduce their risk of developing diabetes by up to 53%.
Researchers explained that the oxidation process in black tea creates antioxidant and anti-inflammatory compounds, which help improve insulin sensitivity, enhance pancreatic function, and have a positive effect on gut bacteria. Drinking black tea is also associated with increased glucose excretion in urine and reduced insulin resistance, effectively managing blood sugar levels.
Improving gut health
In black tea, polyphenols have the ability to promote gut health by supporting the growth of good bacteria and inhibiting the growth of bad bacteria. Additionally, black tea has antibacterial properties that can eliminate harmful microorganisms in the digestive system.
Preventing certain types of cancer
Black tea is a rich source of antioxidants that neutralize free radicals and reduce cell damage, thereby reducing the risk of chronic diseases, including cancer. Specifically, polyphenols – a type of antioxidant in black tea, are known to reduce the risk of tumor formation. Several studies have shown that black tea can help reduce the risk of certain types of cancer, such as digestive, breast, ovarian, lung, and thyroid cancer.
Not only that, black tea can also contribute to increased bone density, reduce the risk of rheumatoid arthritis, improve mood and concentration, as well as prevent Parkinson’s disease.
Notes when consuming black tea
Due to the high caffeine content in black tea, it is advisable to limit consumption to no more than 3 cups per day and avoid drinking close to bedtime to avoid affecting sleep, causing heart palpitations, or headaches. Individuals at risk of kidney stones or with chronic kidney disease should consult a doctor before using black tea, as the high oxalate content in tea can promote kidney stone formation.
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