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Writer's pictureRayki Goh, MSc

Green Tea & Metabolism

green tea

Dear food people,


In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!


Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.


Now, let’s get to it~


 

GREEN TEA


Green tea, a staple of traditional Eastern diets, is much more than a simple beverage; it is a treasure trove of bioactive compounds that have been scientifically proven to offer numerous health benefits. One of the most intriguing aspects of green tea is its impact on metabolism, primarily due to its rich content of catechins and caffeine.


Catechins, a type of flavonoid found abundantly in green tea, are powerful antioxidants. The most prominent among these is epigallocatechin gallate (EGCG), which has been extensively studied for its role in enhancing fat oxidation. Fat oxidation is the process by which your body breaks down fat into smaller molecules, which are then used as a source of energy.


When you sip on green tea, EGCG works by inhibiting an enzyme that breaks down norepinephrine, a hormone crucial for signalling your body to mobilise fat from fat cells. By preventing the degradation of norepinephrine, EGCG helps to sustain higher levels of this hormone, thus boosting the breakdown of fat and its subsequent use as energy.


In addition to catechins, green tea contains a modest amount of caffeine, a well-known stimulant. Caffeine operates by blocking adenosine, an inhibitory neurotransmitter, leading to increased neuronal firing and the release of neurotransmitters like dopamine and norepinephrine. This stimulation not only sharpens your mental alertness but also promotes the breakdown of fatty acids in fat tissues, making them more readily available for energy production.


The synergy between catechins and caffeine results in a noticeable boost in metabolic rate—the rate at which your body burns calories while at rest. Scientific studies indicate that this increase can range from 3-4%, which, while modest, can make a significant difference in weight management over time, especially when coupled with a balanced diet and regular physical activity.


Thus, green tea’s ability to aid in weight loss extends beyond its soothing, calming nature. The combined effects of catechins and caffeine work harmoniously to enhance fat oxidation and elevate metabolic rate, enabling your body to burn more calories and break down fat more efficiently.



Here are Some Scientific Facts on Green Tea:

  1. Boost in Metabolic Rate: Research indicates that consuming green tea can elevate the metabolic rate by approximately 3-4% over a 24-hour period. This increase is mainly due to the combined effects of catechins and caffeine, which enhance the body’s ability to burn calories, even at rest.

  2. Fat Oxidation: A study published in the American Journal of Clinical Nutrition found that regular intake of green tea extract increased fat oxidation by 17% during moderate-intensity exercise. This suggests that green tea can enhance fat-burning processes, particularly when combined with physical activity.

  3. Weight Loss Effects: Meta-analyses of randomised controlled trials have demonstrated that green tea consumption can lead to a significant reduction in body weight. For example, one analysis reported an average weight loss of 1.31 kg over 12 weeks among participants who consumed green tea or green tea extract regularly, compared to those given a placebo.

  4. Catechin Content: Green tea is notably rich in catechins, with an average cup containing between 30-50 mg of these bioactive compounds, including the potent epigallocatechin gallate (EGCG). EGCG is the most prevalent catechin in green tea, making up approximately 59% of the total catechin content.

  5. Reduction in Body Fat: A study published in Obesity showed that participants who consumed green tea extract for 12 weeks experienced a 1.6% reduction in body fat compared to those who did not consume the extract. This reduction was particularly significant in visceral fat, which is closely linked to various metabolic disorders.



5 Popular Dishes You Can Prepare at Home:

  1. Green Tea Noodles – Thin noodles infused with the delicate flavour of green tea, served with a light soy sauce and vegetable broth.

  2. Green Tea Ice Cream – A creamy and refreshing dessert made with matcha green tea powder, perfect for a summer treat.

  3. Green Tea Smoothie – A revitalising blend of green tea, spinach, banana, and a touch of honey, ideal for a healthy breakfast or snack.

  4. Green Tea Poached Salmon – Salmon fillets poached in green tea, offering a subtle infusion of flavour, served with a side of steamed vegetables.

  5. Green Tea Rice – Fragrant rice cooked with green tea, adding a unique twist to your usual rice dish, perfect as a side for any Asian-inspired meal.


 

The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.

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