Is green tea really ‘nature’s Ozempic’? Here’s why experts endorse it for healthy weight loss
It’s green lights for green tea.
The beneficial brew has long been celebrated for its antioxidant properties, and more recently, influencers have touted it as a natural Ozempic. However, experts are now saying that while some claims are overblown, the green stuff might be even better for us than previously thought.
Tea leaves contain catechins, a type of polyphenol and flavonoid that protect our cells from damage as we age.
Tea leaves contain more catechins than any other food or drink, and green tea, which undergoes less processing from leaf to cup than other tea varieties, tends to retain its catechins.
Among these catechins is EGCG, which fights inflammation and safeguards cells.
You’ll get the most bang for your cup and the highest doses of EGCG drinking fresh-brewed green tea as powders and ready-to-mix packages vary widely in EGCG content and lose 30-50% of their catechins if they’re not consumed within six months.
Experts say that depending on your caffeine sensitivity, you should aim for 2-4 cups of green tea per day. More is not necessarily adverse, but the benefits level off. Consistency is the name of the game when it comes to sipping, as the bodily benefits of green tea are cumulative.
Among those benefits is heart health. Research has linked habitual green tea consumption with a 25 percent lower risk for incident heart disease and stroke, fatal heart disease and stroke, and all-cause death. The compounds in green tea are known to protect against cardiovascular disease and its risk factors – including high blood pressure and dyslipidemia.
The flavonoids in green tea have also been shown to reduce the risk of type 2 diabetes.
Green tea is equally good for the mind and body as it is a known mood booster.
“Scientifically, there are bioactives in green tea that keep the mind focused yet serene,” Maggie Moon, MS, RD, a brain health nutrition expert and the best-selling author of “The MIND Diet,” told Well + Good.
“It’s not a stretch to think they contribute to the overall well-being experienced in Okinawa, where locals often enjoy jasmine-infused green tea,” she said, citing the Japanese Blue Zone that’s historically known for longevity and was once called the “land of immortals.”
A 2018 study found that those who consumed at least three cups of green tea per week had a 21% less chance of depression compared to those who didn’t have the drink.
Moon also noted that green tea’s flavonoids are known to increase brain-derived neurotrophic factor (BDNF), helping the growth of new brain cells and keeping existing brain cells healthy. The flavonoids suppress brain inflammation and counteract stress’s negative effects.
The caffeine and flavanols in green tea have also been found to ward off memory loss.
But can you sip your way skinny?
Not exactly. While social media suggests that green tea can operate like “nature’s Ozempic” by elevating GLP-1, the hormone that lowers blood sugar and tells your body it is full, research says the resulting rise is insignificant.
Other studies have found that the catechins in green tea aid weight loss by promoting feelings of fullness, but the results are gradual. Think long game over quick fix.
“Eating tea plants is not like a drug. It won’t have an overwhelming effect,” Carol Johnston, professor of nutrition at Arizona State University tells TIME. She recommends that people keep sipping while managing their expectations, “A slow, moderate weight loss is the healthiest kind of weight loss. Don’t expect to lose 10 pounds in two weeks. This is a lifelong process.”
