The Ultimate Guide to 5 Popular Green Teas: Flavours, Benefits, and Brewing Tips

Consumed for thousands of years, the use of green tea dates back to ancient times, with historical records indicating that it was first cultivated and consumed during the Western Zhou Dynasty (1046-771 BC). From China, the practice of drinking green tea spread to neighbouring countries such as Japan, Korea, and Vietnam, where it also became deeply integrated into the culture and traditions.

This versatile beverage not only offers a refreshing taste but also plays a significant role in promoting overall wellness. From boosting metabolism and enhancing brain function to providing a natural source of antioxidants, green tea can seamlessly integrate into everyday life, offering both physical and mental health benefits.

Green tea has long been renowned as a powerful health elixir. Beyond its delightful flavours, this age-old beverage boasts numerous health benefits, especially in the realm of weight management. For green tea lovers, health enthusiasts, and those on a weight loss journey, understanding the different types of green tea and their specific benefits can be a game-changer.

What is green tea?

Green tea is loaded with antioxidants, particularly catechins, which are known to help speed up your metabolism. These little powerhouses can help your body burn fat more effectively, especially during exercise. Plus, drinking green tea can give you that nice energy boost without the jitters you might get from coffee. It’s like nature’s way of giving you a little nudge in the right direction!

What makes green tea so useful for health?

Green tea contains compounds called catechins, which are a type of antioxidant. The most abundant and potent catechin in green tea is epigallocatechin gallate (EGCG). EGCG has been shown to boost metabolism and increase fat oxidation, making it a popular ingredient in many weight loss supplements.

In addition to EGCG, green tea also contains caffeine, albeit in smaller amounts than coffee. Caffeine is a stimulant that can help increase energy levels and boost metabolism, further contributing to weight loss efforts. The tea also contains L-theanine, an amino acid that can help reduce stress and promote relaxation, making it a great addition to any wellness routine.

Not only is it packed with antioxidants and nutrients, but it has also been linked to weight loss and numerous other health benefits. However, what sets green tea apart is that it is minimally processed, meaning that it retains more of its natural nutrients and antioxidants.

The benefits of Green tea

One of the most well-known benefits of green tea is its antioxidant content. Antioxidants help protect cells from damage caused by free radicals, which can contribute to chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

Studies have shown that green tea can help increase fat burning and boost metabolic rate. One study published in the American Journal of Clinical Nutrition found that consuming green tea extract led to a 4% increase in overall energy expenditure and a 17% increase in fat oxidation.

Another study published in the International Journal of Obesity found that regular consumption resulted in significant weight loss and a reduction in body mass index (BMI). The study participants consumed green tea containing 625 mg of catechins and 39 mg of caffeine per day for 12 weeks. At the end of the study, the participants had lost an average of 2.4 pounds and had a significant reduction in their waist circumference!

The different types of Green tea

Matcha

This vibrant green powder is not just any green tea; it’s like the rockstar of the tea world. When you enjoy Matcha, you’re actually consuming the whole tea leaf, which means you’re getting a mega dose of nutrients. Think of it as green tea on steroids (the good kind, of course!). It’s packed with antioxidants and has a higher concentration of catechins compared to regular green tea, making it a powerhouse for boosting metabolism and burning fat. Plus, it gives you a smooth, sustained energy boost that keeps you focused without those jitters. Whether you’re whisking it into a latte or adding it to smoothies, Matcha definitely deserves a spot in your wellness routine.

Boosts Metabolism: Matcha contains a high amount of catechins, particularly EGCG (epigallocatechin gallate), known to boost metabolism and increase fat burning.
Enhances Exercise Performance: The unique combination of caffeine and L-theanine in Matcha provides a steady energy boost, making it an ideal pre-workout drink.
Reduces Appetite: Drinking Matcha can help reduce appetite, making it easier to manage caloric intake.

Incorporate Matcha by blending a teaspoon of Matcha powder with hot water for traditional tea, or add it to smoothies and lattes for a nutritious twist. You can also incorporate Matcha into baking recipes for a healthy treat.

Sencha

Sencha is one of the most popular types of green tea in Japan, and for a good reason! It’s made from whole, steamed tea leaves, which gives it a fresh, grassy flavor and a beautiful green hue. The steaming process not only helps preserve the vibrant color but also enhances the tea’s umami profile, which is that savory richness that makes your taste buds sing! Sencha is super versatile too; you can enjoy it hot or iced, making it the perfect drink no matter the season.

High in Antioxidants: Sencha is rich in catechins and vitamin C, which help in boosting metabolism and promoting fat loss.
Detoxifies the Body: The natural diuretic properties of Sencha help in flushing out toxins and reducing water retention.
Stabilises Blood Sugar: Drinking Sencha can help regulate blood sugar levels, reducing cravings and supporting weight management.

Steep the leaves in hot water for 1-2 minutes to extract the maximum benefits. You can also use Sencha leaves in cooking, such as adding them to soups or rice dishes.

Gyokuro

This exceptional green tea is revered in Japan and is often hailed as the crème de la crème of Japanese teas. The magic of Gyokuro lies in how it’s grown. The tea plants are shaded for about three weeks before harvest, which gives the leaves that vibrant, deep green color and a smooth, sweet flavor profile. Each sip provides a delightful burst of umami, making it a truly luxurious experience.

Rich in Nutrients: The shading process enhances the nutritional profile of Gyokuro, making it exceptionally high in antioxidants.
Improves Metabolism: Gyokuro’s high catechin content helps boost metabolism and increase fat oxidation.
Supports Relaxation: The L-theanine in Gyokuro promotes relaxation without drowsiness, helping to reduce stress levels that can lead to overeating.

Gyokuro should be steeped at a lower temperature (around 122-140°F) to preserve its delicate flavours.

kukicha

Instead of just the leaves, this tea is made from the stems and twigs of the tea plant, which gives it a wonderfully distinct flavour and a soothing quality that’s hard to beat. The taste is slightly nutty with a hint of sweetness, making it incredibly refreshing and easy to enjoy any time of the day. Plus, it’s low in caffeine, so you can sip on it without worrying about that jittery feeling.

Low in Calories: Kukicha is virtually calorie-free, making it a guilt-free beverage for those watching their weight.
Boosts Digestion: The compounds in Kukicha aid in digestion, helping the body efficiently process food and absorb nutrients.
Balances pH Levels: Kukicha has alkaline properties that help balance the body’s pH levels, promoting overall health and well-being.

Steep Kukicha in hot water for 3-5 minutes. Enjoy it hot or iced, and consider adding a slice of lemon for an extra burst of flavor. Kukicha can also be used as a base for broths and soups.

Genmaicha

This unique blend not only gives it a charmingly toasty flavour but also introduces a playful popcorn-like crunch. When you brew a cup of Genmaicha, you’re in for a delightful surprise; the aroma is warm and inviting! With its slightly nutty and earthy notes, Genmaicha is just the right companion for those chill-out moments or when you’re in need of a pick-me-up without the high caffeine kick.

Aids in Weight Management: The fiber from the brown rice helps in keeping you full, reducing the likelihood of snacking between meals.
Enhances Metabolism: Like other green teas, Genmaicha contains catechins that help boost metabolism and promote fat burning.
Calms the Mind: The soothing properties of Genmaicha can help reduce stress and anxiety, which are often triggers for overeating.

Steep Genmaicha in hot water for 2-3 minutes. It makes for a perfect afternoon tea or a soothing evening drink. You can also pair it with sushi or light snacks for a delightful combination.

Green tea effects on weightloss

Green tea is a natural and healthy beverage that offers numerous health benefits. With its high antioxidant content, ability to boost metabolism, and potential to lower the risk of chronic diseases, it’s no wonder that green tea has been a popular choice for centuries. Whether you’re looking for a refreshing way to stay hydrated or a natural way to boost your health, green tea is definitely worth considering.

Green tea has also been found to be beneficial for weight maintenance, as studies have shown. Of course, green tea on its own will not guarantee weight loss, so look to add this into a healthy diet and a fitness routine for the best results. To get more insights into weight loss check out this free guide for different methods, including how to utilise exercise and nutrition to reach your goals.

Whether you choose to enjoy it hot or cold, there are plenty of delicious ways to incorporate green tea into your diet and reap the long-term benefits of this amazing plant. While we all have different preferences, look to experiment with various types to find your most desired green tea for that boost in health! For tracking and planning your health journey, our digital products can aid you in your fitness goals.