Dear Mark: To Tea or Not to Tea?
Dear Mark,
Do the benefits of tea outweigh its negatives (caffeine, teeth staining, etc.)? Is tea a worthy substitute to a glass of water? If so, how many times a week should one drink tea?
Given our big fall theme the last week or so, I thought this was an especially timely question. The truth is it’s nice to kick back at night with something warm (even in California) once Autumn hits. Call it nostalgia if you will.
The Primal Blueprint is all about loading up on antioxidants. Though I wouldn’t ever suggest that tea should (or could) stand in for veggies and certain fruits like berries, I believe in using other sources to boost my overall antioxidant intake. Wise supplementation is obviously a part of this, as is tea and red wine among other things.
It’s true that tea does carry a few negative factors as our reader mentions. One quick point: since black tea is the worst culprit for teeth staining, you can always go for another variety like white tea. As far as the caffeine goes, I think this is more of a reason to pause. Caffeine, as we mentioned in our Caffeine Talk post, can decrease blood flow to the heart during exercise and can increase blood sugar levels in people with type 2 diabetes. Additionally, if you’re more caffeine sensitive, it can cause heartburn and even increase your risk for non-fatal cardiac events.
I don’t mention these points to be a killjoy – especially for you tea lovers out there. I use tea myself and recommend it as a great addition to a good Primal Blueprint diet. The fact is tea has only 1/4-1/2 of the typical content of brewed coffee. Besides, even if you don’t want the caffeine, there are other “tea” related possibilities. (I’ll get to that in just a minute.)
But now to the upsides, and there are many. Tea offers anti-inflammatory, anti-oxidative properties, which relate to any number of minor and major health issues. The overall picture of research seems to suggest that tea can offer protective factors against cardiovascular disease, osteoporosis, high blood pressure, arthritis, and (less definitively) many cancers. There’s even some indication that tea intake can lower the body’s absorption of carbohydrates and that tea can play a positive role in the body’s response to bacterial infection.
How much do you need to make a difference? I’d argue that any increase in antioxidant power in your diet is a positive thing. It’s not an all or nothing proposition. In terms of protective factors for diseases (as seen in particular studies), the amounts vary. In a Swedish study showing tea’s protective impact against ovarian cancer, 1 cup a day (black tea) lowered the women’s risk by some 24%. Two cups a day decreased risk by 60%. (It’s important to note that these kinds of dramatic results were not replicated in other prominent studies.) Some research related to tea’s allegedly protective effect in cardiovascular health cites 3 cups a day. Quite a few studies cite 2-3 cups as making the most significant difference but note that 1 cup a day often shows measurable impact.
A few words about choosing teas…
All true “teas” are from the same plant. (Herbal teas aren’t really tea. While they may offer certain particular, often marginal “medicinal” benefit, they generally don’t contain the same antioxidant load of tea.) The differences in black, green, and white tea (the true tea varieties) are a product of processing rather than source. The less processed the leaves are, the more of their polyphenols are retained. White is the least processed of the three main varieties, and black is the most processed. Green and something called oolong (between green and black essentially) are in the middle. Incidentally, not only does white tea retain the most polyphenols, it also has the least caffeine. Nonetheless, if you grew up on black tea and can’t get yourself to drink anything else (and you’re not caffeine sensitive), don’t sweat it. Tea as a whole offers solid antioxidant value whichever variety you choose.
As for “red tea” or Rooibus (not really a tea, but we’ll grant it admittance here), it hasn’t been studied as much as the true teas. Nonetheless, it does seem to display antioxidant properties. If you prefer it to tea, I say go for it especially because it doesn’t have any caffeine.
And let me address the inevitable question about bags versus loose. The trouble with bagged tea isn’t necessarily the bag itself. (Although a lot of people argue that the bag design doesn’t allow the tea to steep properly.) Bagged tea is generally the “dregs” of tea separation and processing. (And usually old, to boot.) Though the powdery remains will offer some antioxidant benefit, it won’t be nearly that of fresh, loose tea. To use loose tea, you’ll likely want to invest in either a press or some kind of an infuser. Alternatively, if you’d rather give up tea than give up the convenience of the bag, look for tea leaves in individual “sachets.” (They’re more common now just about everywhere.)
Yes, you’ll likely pay more for loose, fresh tea than for the jumbo box of Lipton at Costco. I always say it’s about nutritional bang for your buck, and that mantra holds here as well. HOWEVER! (Worth the capitalization.) This doesn’t mean you have to go to a fancy specialty shop and break the bank. Though the service and variety in these places are excellent, I’m sure, the important thing you’re looking for is freshness. (As with anything else in the nutritional realm, freshness equals optimum antioxidant value.) Most specialty shops will likely offer that, but I’d argue that a good ethnic market likely provides the same fresh product for a fraction of the cost. If you live in an area that doesn’t offer this type of market, consider going online for fresh tea rather than using the typical grocery store fare. (There’s no telling how old it is.) Good readers -we’d love to read your suggestions for Internet/mail order sources! I’ve heard good things about Upton Tea Imports and Adagio Teas, but I’m sure there are many good online purveyors out there.
Finally, the one “tea” I’d forgo (and forget) is chai. I mean specifically the doctored up chai tea drinks you see in the West at coffee houses. They’re loaded with sweeteners – some hovering at or above 40 grams of sugar per serving! My advice: stick to the simple thing. (How often that’s true in life and nutrition, eh?)
Thanks again for your questions and comments, and keep ‘em coming!
mat.teo, naama, slambo_42, avlxyz, Allie’s.Dad Flickr Photos (CC)
Further Reading:
How to Eat More Chocolate and Drink More Wine Every Day
Is All Chocolate Created Equal?
Top 10 Natural Ways to Reduce Inflammation
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Posted By: Mark Sisson
Hi, I just found your site.
Loose tea prices vary greatly but generally loose tea is cheaper than similar varieties of bagged tea. My favorite is “Russian Caravan”, a blend of green and oolong tea, from http://www.portorico.com. It’s $12 a pound but a half pound lasts me several months, while a $3 box of tea bags (Twinnings 20ct, for example) lasts less than two weeks if I drink nothing else.
By the way, the “Russian Caravan” loose tea from portorico.com is very different from Stash’s “Russian Caravan”. I don’t know about Twinnings I didn’t know until reading these comments that they also have a “Russian Caravan” tea.
Decaffinated teas can still be packed with the good stuff… Make sure you find tea that has been decafinated by CO2 method. It has close to 90% of all the nutrients of regular teas.
Steeping in hot water releases more caffine. I use luke warm water in a gallon pitcher and brew it overnight in the fridge. I like it cold and unsweetened. My wife (who cannot tolerate excessive caffine) warms the cold tea up on the stove or microwave. She can drink 10+ cups a day with no caffine reaction with cold brewed REGULAR tea.
The taste is milder and has far less tannins and caffine.
Mark, what is your take on flouride, alumninum, and DDT levels in green and black teas?
Michael Barbee has quite a bit of information on it in his Politically Incorrect Nutrition book.
I’m a tea addict. I could never get through an entire day without a cup of freshly-brewed loose green tea. The smell alone is enough to make my mouth water and the delicious sensation of fresh hot tea sliding down my throat is something that I always take time to relish during my tea break. Green tea has tons of health benefits and is a great source of antioxidants. Some of the best green tea can be found at trentonteas.com. Cheers!
I’m huge tea fan. I drink 3-4 16 oz pots a day, and alternate between a lot of different types. I like http://www.teasource.com, because they sell 2 and 4 oz packages so I can get a lot of different kind without my total order being too expensive.
I really think that Rooibos is the Elixir of Life. I “discovered” it while on vacation in South Africa. It was recommended to me by a local because I had caught an airliner cold on the way over. A day and a half and several pitchers of Rooibos later, my cold was history and I haven’t had so much as a sniffle since.
Rooibos has way more antioxidants than green tea with none of the diuretic or caffeine drawbacks.
You can also use a concentrated infusion of Rooibos as your cooking liquid in soups and sauces for an extra antioxidant kick. I do a low and slow cook on lamb shanks with half & half Rooibos and red wine plus some herbs and garlic. The Rooibos has a rich nutty flavor that goes well with red meat.
There is an online place called The Tea Spot which has reasonable prices and free shipping if you buy two one pound bags.
As an avid tea drinker and self-proclaimed tea freak, I cannot believe this post hasn’t mentioned the BEST tea, antioxidant wise, of them all: Matcha!
Matcha is a green tea leaves that have been powdered. It is a Japanese preparation of the tea leaf and one uses a whisk of some sort (bamboo traditionally) to whisk hot water and the tea together. It creates a GORGEOUS looking green tea (see a photo from my site here: http://idontgiveafuckthisshitisawesome.com/post/6431234945/yummy-yummy-yummy)
And about the antioxidant content, why don’t I just quote wikipedia: “In 2003, researchers from the University of Colorado found that the concentration of the antioxidant EGCG available from drinking matcha is up to 137 times greater than the amount of EGCG available from other commercially available green teas. ”
http://en.wikipedia.org/wiki/Matcha
I have it every morning! It’s delicious, a great wake up call, and an extremely healthy (did I say like, WAY extremely healthy) substitute to the devils milk, aka coffee.
Love tea, love matcha!
-Denny
Hey Mark, the above link to reduce inflammation goes to “tea time”
Just found this tea seller. Art of Tea. The site is http://www.artoftea.com
They sell a lot of organics. I was able to try several over the weekend. I had the Earl Grey, which smelled and tasted so fresh, Gunpowder, and Oolong. They were all very fresh tasting. I appreciate that they are organic. Check them out!
Chai tea isn’t bad if you make your own. I like this one:
Lightly crush
1.5″ cinnamon stick
4 cardamom pods
5 peppercorns
3 cloves
Combine in pot with 3.5 cups h2o and 1.5 cups milk. Bring to boil – add 3Tbsp Darjeeling loose tea (or 5 black tea bags). Turn off heat, cover and let steep 5 minutes. Strain.
No need for sugar or crazy mixes – mmmmmmm
Hi Denny,
I love Genmai Cha Green Tea. This tea has a nutty flavor. I’m starting to go Paleo for the first time very soon and I know this tea is not allowed since it contains brown rice. Is the Matcha a good substitute? Does it have a nutty flavor? Also where is a good place to buy this tea and does it come in a decaffeinated version too? Thanks!
the path of tea!!
http://www.thepathoftea.com/
Tea experts!! I love this shop, its really one of a kind. I also love genmaicha, but at this shop you’ll find over 150 organic teas and for sure you’ll find a replacement. The staff is super knowledgable and the prices are reasonable for loose leaf. I personally reccomend the kagoshima sencha, coconut oolong, and white peach. Give them a call and they will set you up with exactly what you need!
We have been buying our loose tea and coffee from deckancoffee.com. They are usually in a farmers market and various fairs in the metro detroit area. They have reasonable shipping charges as well. Their craigmore English breakfast is awesome. Green passion and African safari are 2 of my other favorites. I know this is a tea site, but their coffee is one of the best I’ve ever had.
The link to the site is http://deckancoffee.com
1) Resources: The Path of Tea in Houston, has a huge selection of ALL ORGANIC loose leaf teas, which can be purchased online. They also hold tea tasting nights and various lectures.
It is extremely important to use ALL ORGANIC teas because with tea, you can’t ever wash it!
2) Caffine: If you brew your tea for about 30 seconds, and then toss the water and re-use the tea leaves, you’ll remove something like over 90% of the caffine. Plus, the caffine in tea is different from that in coffee. I’m not an expert, but my understanding is that there are significant differences which put tea on the winning side over coffee
http://www.thepathoftea.com/
I just LOVE good tea all my life. However, since diagnosed with frequent ventricular ectopic heart beats, i have to come down to decaf tea,
Any recommendation would be much appreciated, if anyone has good tips on decaf or how to manage heart arrthymia
I love rooibos tea! My ultimate favorite right now is peppermint rooibos from Rishi. I buy it online by the pound at http://www.rishi-tea.com/product/peppermint-rooibos-organic-fair-trade-caffeine-free-rooibos-blend/caffeine-free-herbal
I have also seen it at Whole foods. I drink so much that it is way more cost effective to buy by the pound.
Hi,
I am new to Paleo.
What is your take on making homemade icetea and drinking it dailey instead of artfical juices from supermarkets?
I generally dont drink fuzzy drinks, but i used to consume a fair amount of juices, so the icetea that I make myself from loose teas now works for me as a good substitute, howewver I dont know if this is a good way to go? So I would really appreciate some additional advice. Thank you
Herbal teas, especially organic are great, but there is an insane amount of fluoride in tea! Green is the worst, but black, roiboos and white are lousy with it as well. At one time I was drinking a lot of green tea and developed fluoride toxicity, which included thyroid issues and IT band issues,as well as many other lesser side effects as well. Three days after no tea and changing toothpaste I felt like a new woman!
I’d imagine that homemade chai would be very healthy. Steep some spices (cloves, ginger, cardamom, anise, perhaps pepper and vanilla) for a while, add the tea for the recommended brewing time, and strain. I’ve heard that spices tend to have healthy chemicals, and this is combined with the goodness of the tea by itself. Perhaps add a touch of dairy and honey, which would make it a reasonable vice at worst.
It’s always good to check what the tea place says regarding brewing time. Green is usually supposed to be brewed just under boiling, and white under that, but for some reason I’ve yet to figure out there are exceptions to this rule. There are different times also, sometimes under a minute.
And pu’erh is indeed yummy! Although rather bitter. It has a strength of flavor that to me is reminiscent of coffee.