Green tea is well known for having a number of proven health benefits, including protecting against inflammation, supporting digestion, and lowering blood pressure—just to name a few. But what about black tea? Does it have similar proven health benefits? And, if so, what are the differences between the two quintessential drinks?
Photo: Alice Pasqual
In short, both black and green tea offer similar health benefits—they’re both derived from the leaves of the same plant and have both been proven to improve heart health and brain function. Therefore, which tea you choose mostly just comes down to your taste preferences and caffeine tolerance. Green tea is less oxidized, has a mildly earthy-grassy flavor, and usually contains less caffeine; while black tea is more oxidized, has a deeper, tannic flavor, and usually contains slightly more caffeine.
That said, there are a few differences between the health benefits each of these teas offers. For example, green tea may be better at reducing swelling and fluid retention because it is gentler on the gut. “Black tea can have an astringent effect at the intestinal level, causing constipation or increased irritability of the colon,” explains the nutrition team at wellness company Marta Masi.
Read on to find out more about the similarities and differences between green and black tea and to determine which is best for you.
The health benefits of black and green tea
Both black and green tea contain caffeine, which stimulates the nervous system and encourages the release of feel-good hormones like dopamine and serotonin. Though caffeine sometimes gets a bad rap, it’s been shown to boost alertness, mood, memory, and reaction time.
You may have noticed that despite their caffeine content, drinking black and green tea doesn’t cause the same jitteriness as coffee. That’s because tea contains L-theanine, an amino acid that is believed to balance the zippiness of caffeine by caffeine while also promoting the happy hormones serotonin and dopamine to enhance a feeling of well-being and calm.
In addition to L-theanine, both green and black tea contain powerful antioxidants known as flavonoids, which are a type of polyphenol. These heart-protecting flavonoids have been shown to reduce bad cholesterol, lower blood pressure, and reduce blood vessel plaque formation.
The benefits of green tea
Because green tea (and matcha, which is essentially pulverized green tea) undergoes a shorter oxidation period than black tea, it contains more of a special kind of polyphenol antioxidant known as epigallocatechin-3-gallate (EGCG). This shorter oxidation process is also, incidentally, what makes green tea “green”—its leaves are less exposed to oxygen and therefore don’t turn black, keeping certain plant compounds intact.
Green tea’s high levels of EGCG are the reason it’s been widely touted as a health tonic: EGCG has been shown to inhibit the growth of cancer cells, reduce the risk of Alzheimer’s disease, improve stamina, protect the liver and the immune system, and prevent damage from bacteria and viruses. “Green tea naturally promotes the activation of the immune system and the acceleration of metabolism,” sports nutrition expert Sandra Lordén confirms.
The benefits of black tea
Black tea has its own special polyphenols, too. They’re called theaflavins and are formed during the oxidation process. They have many of the same antioxidant properties as the polyphenols in green tea and have been shown to promote fat breakdown, improve bone health, reduce oxidative stress, and benefit the cardiovascular system.
“Black tea can act as a perfect complement to reduce cholesterol levels and protect the liver, among many other functions,” says Marta Masi. Additionally, black tea often contains a higher concentration of L-theanine, which “increases blood circulation and the capacity for concentration and alertness.”
Which is better, black or green tea?
You really can’t go wrong with either: both have proven benefits. As long as you’re not sensitive to caffeine, don’t load up on sweeteners, and avoid drinking tea too late in the day, both green and black teas can be a healthy addition to your lifestyle. Just remember to eat a well-rounded diet that includes lots of fruits and vegetables, drink plenty of water, and to prioritize sleep, movement, and your mental health, too.
Originally published on Vogue.com
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