Drinking tea is widely linked to better health, but how you drink it matters. A recent scientific review confirms that brewed tea – not processed versions – offers the greatest benefits, including improved heart health, metabolism, and a reduced risk of chronic diseases. Here’s what the research shows, and how to get the most out of every cup.
The Science Behind the Brew
The study, published in Beverage Plant Research, analyzed existing data and found a strong correlation between tea consumption (especially green tea) and positive health outcomes. These include lower risks of cardiovascular disease, diabetes, and even certain cancers. However, the benefits are contingent on the type of tea consumed. Processed teas, such as bottled or bubble teas, often contain added sugars, artificial sweeteners, and other additives that negate the natural health advantages.
Whole Leaf vs. Processed: The Key Difference
The core issue is preservation of bioactive compounds. Brewed tea retains more polyphenols and catechins, powerful antioxidants that reduce inflammation and protect cells from damage. Processed teas, on the other hand, may undergo heat treatment and long storage, which degrades these beneficial compounds. Many also contain excessive sugar, undermining any potential health gains.
“Freshly brewed tea delivers the helpful compounds in tea in a simple, reliable way,” explains Scott Keatley, RD.
Choosing the Right Tea
For maximum impact, opt for whole-leaf tea over bagged or processed options. Whole leaves undergo less processing, preserving natural compounds. Matcha is an exception: consuming the entire powdered leaf provides even higher concentrations of catechins and other active ingredients. Moderation with matcha is advised due to its higher caffeine content.
The Sweet Spot: Minimizing Sugar Intake
Added sugar diminishes tea’s benefits. Keep it simple: drink tea without sugar, or use minimal amounts. Tea isn’t a cure-all, but it can support a healthy lifestyle as part of a balanced diet.
Tea can support health as part of a balanced diet, but it’s not a magic solution on its own. – Keri Gans, RD
In conclusion, maximizing tea’s health benefits requires choosing brewed, whole-leaf varieties and avoiding excessive sugar. Simple changes in how you drink tea can yield significant improvements in your health.
