Caffeine is a compound that’s naturally found in the seeds and leaves of several plants including kola nut, coffee, and tea. So, yes, green tea does contain caffeine – just like all other teas. If you are a health fanatic, this piece of information can act as a deterrent to drinking the tea since the ideal dosage of reaping the full health benefits of green tea stands at 3 to 5 cups or more a day. But with too much caffeine in your system, you can experience all sorts of negative effects ranging from the jitters, to bone thinning, to headaches, to increased blood pressure.
Before you decide to completely eliminate this beverage from your diet, here are a few green tea caffeine-related facts you should know.
Green Tea Only Has Small Amounts Of Caffeine
With the exception of herbal and decaf teas, green tea has the least amount of caffeine in it compared to coffee and other tea types. In fact, replacing your morning coffee with a cup of green tea is a great idea as you’ll be reducing your caffeine intake by up to 70%. This is because 1 to 8oz cup of coffee contains around 100 to 150mg of caffeine, while a cup of green tea only contains about 20 to 25mg.
Green tea also makes a good alternative to black and white tea where caffeine levels stand at around 60 to 90mg and 30 to 55mg caffeine respectively. However, it’s important to note that these numbers are not set in stone and can be affected by a number of variables including the roasting, grinding, and brewing time of the beverages.
Green Tea’s Caffeine Content Falls within the Safe Limit
Most health experts agree that healthy adults can consume up to 400 milligrams of caffeine daily without experiencing any adverse effects. So, this means you would have to drink more than 16 cups of green tea a day to start experiencing any negative effects. Therefore, the recommended daily dosage of green tea falls well beneath the limits of daily recommended caffeine intake.
The Caffeine Content in Green Tea Can Be Reduced
If you want to avoid caffeine in green tea, there are a few steps you can take. These include:
- Reducing your brewing time as longer brew times increase caffeine content
- Going for green tea blends as they contain less caffeine
- Choosing decaf green tea
- Drinking twig teas (teas made from stems or twigs of the tea plant) and teas that are not shade grown as they are low in caffeine
- Avoiding powdered teas and tea buds or tips as they have high caffeine levels
Caffeine Isn’t All Bad
Contrary to popular belief, caffeine is not all bad. In fact, caffeine is loaded with antioxidants and beneficial nutrients that offer several benefits. These include:
- Improving energy levels
- Turning the body into a fat burning machine by boosting metabolic rate by up to 3 to 11%
- Making you smarter
- Lowering risk of type II diabetes
- Protecting against Alzheimer’s and dementia
- Lowering risk of some cancer types and Parkinson’s disease
- As you can see, green tea makes an ideal beverage whether you’re looking to cut back on your caffeine intake or relying on caffeine to wake you up and keep you going.