Green tea is one of the most widely consumed beverages in the world. It’s also been shown to provide health benefits including improving your metabolism, helping you shed weight and lower your blood pressure.
But does decaf green tea work the same way as caffeinated? Let’s find out!
Caffeine
Caffeine can cause a temporary spike in blood pressure, even in people who do not normally have high blood pressure. The exact reason is unknown, but researchers speculate that caffeine may block a hormone that normally helps to keep the arteries dilated. This can lead to a rapid increase in adrenaline, which can cause the heart to beat faster and cause the blood pressure to rise. The effect is usually short-lived, and most people who regularly drink coffee or other caffeinated beverages develop a tolerance to caffeine, so it does not have long-lasting effects on their blood pressure.
Interestingly, decaf green tea does not necessarily have less caffeine than regular green tea. However, the process of decaffeination usually takes out a significant amount of water-soluble antioxidants, vitamins and minerals. So if you are drinking decaf green tea, it is important to drink it regularly and in moderation.
The LHSFNA’s Nutrition & Fitness for Laborers and Build a Better Body brochures are full of great information on healthy eating and physical activity to help Laborers reduce their risk of high blood pressure. You can order these free publications through the LHSFNA website by clicking on Publications.
Polyphenols
As a group, polyphenols (categories include flavonoids, tannins, anthocyanins and stilbenes) help improve cholesterol levels, reduce insulin resistance and systemic inflammation. These powerful plant compounds may also boost your metabolism. And although they’re found in a variety of foods, tea seems to be one of the best sources of polyphenols for lowering blood pressure, according to research.
Inflammation is a natural response to injury, disease or infection. But chronic inflammation can wreak havoc on your body and cause your immune system to attack healthy cells. Polyphenols are a powerful anti-inflammatory tool, and they’re especially effective when consumed regularly, says registered dietitian Sonya Angelone, RDN.
Studies show that a diet high in polyphenols helps lower BP and protect against heart disease, Type 2 diabetes, oxidative stress, inflammation and certain cancers. And because polyphenols can cross the blood-brain barrier, they’re also a great source of antioxidant and anti-inflammatory support for your brain.
The polyphenols in green tea are thought to have multiple biological effects, thanks in part to a bidirectional relationship with the gut microbiome. The bioactive compounds, including quercetin and resveratrol, are converted by the gut microbiome into biochemicals with potential therapeutic benefits.
Antioxidants
Antioxidants are natural compounds that help prevent cellular damage and fight free radicals, which can contribute to high blood pressure. They are found in green tea and can be purchased as a supplement. However, research suggests that consuming antioxidants in the form of green tea may be more effective than taking supplements alone. Several studies have shown that individuals with higher plasma antioxidant levels have lower blood pressure, but the results may not be universal.
The decaffeination process removes some of the beneficial antioxidants and polyphenols from green tea, but not all of it. For instance, one study found that the flavanol content of decaffeinated teas varied from 16.6 to 64.2 milligrams per gram (mg/g) less than that of caffeinated teas. The same study, though, also found that brewed decaf green tea contains significant amounts of the free-radical-clobbers EGCG and quercetin.
In addition to the antioxidants, green tea is rich in other vitamins and minerals, including magnesium, potassium, calcium, manganese, zinc and iron. These nutrients may help reduce the risk of high blood pressure and other chronic health conditions, including heart disease, diabetes and stroke.
If you are sensitive to caffeine, opt for decaf green tea instead of caffeinated varieties. In some cases, decaf green tea can even be better for you than a fully caffeinated beverage because it can prevent an uncomfortable caffeine jitter.
Heart health
Taking care of your heart is important to reduce the risk of high blood pressure and heart disease. The good news is that there are many things you can do to help your heart: a healthy eating pattern, being active, quitting smoking, reducing stress, and managing your weight are all important. Taking medications can also help, particularly if you are at risk of a heart attack or have other signs and symptoms like chest pain.
A healthy diet is rich in fibre, wholegrains, fruit, vegetables and lean proteins (such as fish, chicken, or beans). It should be low in salt, saturated fat and added sugars. If you have high cholesterol or heart disease, it is even more important to eat a diet that is lower in fat and salt.
Decaf tea is a great option if you are sensitive to caffeine. But it is important to remember that decaffeination doesn’t remove all caffeine, and some of the polyphenols and antioxidants found in tea leaves are still present. So if you want to make sure you are getting all of the health benefits of tea, opt for naturally caffeine free options such as herbal teas.
Our decaf green tea is made with premium Japanese Sencha and is lightly steamed and CO2 decaffeinated to produce a mild, smooth flavour. Each sachet dissolves instantly in hot water and requires minimal stirring. It is also convenient and easy to carry with you in your work bag or on the go.
