Tea is the second most popular beverage in the world after water, with about 80% of American households keeping it on hand, according to the United States Census Bureau. While black tea is consumed the most, making up about 84% of all tea consumed in the United States, green tea is next, making up about 15%. With such a gap in consumption, you may be wondering: is one of these teas actually healthier than the other?
We’re here to break that down and explore the science behind the benefits of black tea over green tea.
Context and origins: what’s the difference?
Fun fact, black tea and green tea come from Camellia sinensis factory, but vary in their treatment methods. For example, once a tea leaf is harvested, it undergoes withering and oxidation, which creates a distinct aroma and color for the tea. However, the oxidation process can be stopped by heat, which essentially inactivates the enzymes. This is how different teas are produced, such as black and green.
Let’s explore these differences more closely.
What is black tea?
Black tea is made from leaves of the Camellia sinensis plant, which are fully oxidized and fermented to develop the distinct and robust flavor of the tea. During oxidation, the leaves are exposed to air, which deepens their color and intensifies their flavor. From there, the leaves can be left as is or heated, dried and crushed to make black tea. This process produces a dark-colored tea with a strong, sometimes bitter flavor profile.
THE most popular types of pure black tea include Assam tea and Darjeeling tea, while other popular blended black tea varieties include Earl Grey, Bigelow and Chai teas.
What is green tea?
Green tea is also made from the leaves of the Camellia sinensis plant, but it uses young, unfermented leaves. Unlike black tea, the leaves are quickly heat treated, processed and grated, without undergoing oxidation. It is interesting to note that the pan is necessary for green tea leaves to avoid oxidation caused by natural enzymes present in the leaves.
Sencha is the most popular type of green teafrom which other varieties of green tea are actually produced, such as Matcha, Bancha, Gyokuro. Depending on the type of green consumed, the flavor profile may be a little different. However, compared to black tea, its taste is much milder.
Keep in mind that water temperature, steeping time, and tea concentration can also change the flavor profile green and black tea.
Nutritional Differences: How Do They Compare?
Black tea and green tea have quite similar nutritional profiles, as both contain caffeine, antioxidants, and other important phytonutrients. A typical tea The drink, prepared at a ratio of 1 gram of tea leaf per 100 milliliters of water steeped for three minutes, contains approximately 250 to 350 milligrams of tea solids. These tea solids contain about 30 to 42 percent catechins, or polyphenols, good-for-you phytonutrients that work to keep your body at its peak, and 3 to 6 percent caffeine.
The impact of processing and oxidation
The main nutritional element differences between black tea and green tea comes from the way they are processed and oxidized.
While both black tea and green tea contain similar amounts of polyphenolsso the types of flavonoids, or phytonutrients, present in each tea are slightly different. Due to the unique processing methods, each offers unique health benefits, which we will explore in more detail in the next section.
Calorie content and caffeine levels
Black tea and green tea are virtually calorie-free and contain comparable amounts of caffeine.
A 1 cup of black tea contains no calories with just a small amount of natural sodium (less than 5 milligrams) and contains 26 milligrams of caffeine.
In comparison, the same cup of green tea contains fewer than 2 calories, a small amount of protein (0.25 grams), and slightly more caffeine at 29 milligrams. It also contains trace amounts of vitamins and minerals, including iron, magnesium, potassium, sodium, zinc, manganese, thiamine, riboflavin, niacin, and vitamin B-6.
Nutritional Differences: Are They Important?
Although green tea contains slightly more vitamins and minerals than black tea, it comes in relatively small portions. While I agree that every part counts when it comes to nutrition, the bottom line really depends on what you prefer and what you will actually consume. Remember, when actions become habits, we can really see the impact of medicinal foods, like tea.
Health Benefits of Black Tea vs Green Tea
Decades of research have demonstrated that the phytonutrients in black and green tea can support cardiovascular and metabolic health. More recent studies suggest that these teas may also offer potential benefits for anti-aging, anti-diabetic, and anti-cancer treatments. The main benefits can be attributed to catechins and theaflavins, which are powerful phytonutrients found in both types of tea.
That said, the processing methods used for black tea and green tea result in slightly different antioxidant profiles. Black tea is oxidized and fermented, during which catechins are oxidized (or condensed) into compounds called theaflavins and thearubigins. These compounds give black tea its dark color and bitter flavor.
On the other hand, green tea is neither oxidized nor fermented, which helps maintain a higher percentage of catechins, namely ECGC or epigallocatechin-3-gallate. This is the key player that you will find throughout the research when green tea is highlighted for its benefits. Keep in mind that this does not mean that the polyphenol content of green tea is higher or better than that of black tea, just different.
Unique Benefits of Black Tea
Since black tea is generally consumed more than its green tea counterpart, it is important to highlight the unique health benefits of this brew.
Black tea and weight management
A 2016 study published in Molecules suggested that black tea polyphenols may be more effective than green tea polyphenols in promoting weight loss. However, most of this research has been conducted in animal models, meaning we cannot fully extrapolate the benefits to humans. That doesn’t mean that sipping a cup of black tea (if that’s your preference) won’t help you achieve your weight loss goals, especially since it’s naturally calorie-free and unsweetened.
Anti-inflammatory and diabetes support
A 2019 review published in the International Journal of Health Sciences provided further insight into the beneficial effects of black tea, noting its anti-inflammatory properties and support for diabetes management. Although green tea also has anti-inflammatory effects, black tea contains higher levels of theaflavinswhich may provide even stronger antioxidant protection. These theaflavins help neutralize free radicals in the body, potentially reducing inflammation and promoting heart health.
Unique Benefits of Green Tea
Although green tea shares anti-inflammatory properties with black tea, its most notable benefit in recent years appears to be the role it plays in cancer therapies.
Green tea and cancer prevention
A 2020 study published in the International Journal of Molecular Sciences explored why green tea catechins, primarily epigallocatechin, epicatechin gallate, and epigallocatechin gallate (EGCG), contribute so significantly to cancer prevention.
Researchers have found that these compounds work together to neutralize nitrogen and oxygen free radicals, thereby reducing inflammation and inducing cancer cell death without affecting healthy cells. The effects of green tea polyphenols on stop the growth of cancer cells and reduction of cancer risk are found in the area of prostate, pancreatic, breast and stomach cancers. Although green tea cannot replace pharmacological treatments like chemotherapy, its incorporation as an adjunct therapy can support the concept of “food as medicine” in disease prevention and treatment.
Black tea or green tea: are we healthier?
There’s no clear winner – and no, we’re not trying to be picky! Although it seems like green tea gets more headlines for its health benefits, decades of research has shown that black tea offers significant benefits.
The most important thing to note is that both teas offer benefits and can easily be incorporated into a healthy, balanced diet. Ultimately, the tea you enjoy and are most likely to drink regularly is the one you should consume for optimal health. Consider the health-promoting properties that both varieties of tea offer as motivation when you make your brew of choice, whether black or green, a regular part of your routine.
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