Is Green Tea Keto?
When following a ketogenic diet, sugary drinks are off the menu, and water gets boring. You might be looking for healthy, keto alternatives to keep yourself hydrated. So, what about green tea? Is green tea keto? What are the benefits? Let’s look at how many carbs green tea contains and what its benefits are.
What Is Green Tea?
Green tea originated in China, and today, green tea plants grow worldwide from Hawaii to Southeast Asia. Black tea and green tea are derived from the same plant species, Camellia sinensis, but have different flavor profiles because of differences in the way the leaves are processed.
The way green tea is processed is believed to be responsible for its medicinal value. After the leaves are picked, they’re quickly heated and dried to prevent them from oxidizing. This results in a vibrant green hue and helps the tea leaves retain most of their vitamins and minerals. The varieties of green tea differ based on the type of C. sinensis, production, processing, growing conditions, and the time of harvest.
Green tea is widely available, but higher-quality teas might be a little more expensive. Lower-quality teas should be steeped in hotter water for longer time periods, whereas higher-quality teas should typically be steeped multiple times in cooler water for shorter time periods. Steeping too long or too hot releases excessive tannins and creates a more bitter taste. Higher-quality green teas are plucked from verdant riverbanks and other suitable areas with rich terrain.
What About Matcha?
Matcha is a powerful green tea powder from the same plant as green tea but prepared differently and believed to have stronger medicinal properties.
Matcha tea bushes are protected from sunlight for 20-30 days before harvest, which raises chlorophyll levels, increases amino acid production, and turns the leaves a darker shade of green. Following harvest, the veins and stems are removed from the leaves, and the rest of the leaf is stone ground into a fine green powder called matcha.
When drinking matcha, you consume more of the whole leaf than with other varieties of green tea, resulting in higher caffeine and antioxidant consumption. [1] [2] Research indicates matcha can improve heart health and reduce skin damage from the sun. [3] [4]
Is Green Tea Keto?
The short answer is to the question of whether green tea is keto is yes, it is suitable for a ketogenic diet. Little to no carbs from the dried tea leaves steep into the water, so most herbal and green teas are extremely low in carbs, think less than 1 gram of net carbs per 8 ounce cup. Compare that to a sugary can of coca cola, which has 26 grams of sugar in an 8 ounce can. [5] [6]
Green tea products such as bottled tea drinks made with candied or dried fruit pieces or added sugars, syrups, or fruit juices are another story and likely aren’t keto-friendly. If you’re unsure, it’s best to check the carb count on the label.
You can enjoy green tea hot, iced, as a fruit tea, or sweetened with a keto sweetener, such as allulose, monk fruit, or stevia. Mix it with sparkling or carbonated water for a fizzier energizing drink, or make a healthy smoothie with green tea powder and your favorite ingredients, such as almond milk and keto protein powder.
What Are the Benefits of Green Tea?
The health claims about green tea are evidence-based, not just hype. Historically, people have reported they feel benefits from drinking green tea, which provides minerals like potassium and vitamins like A, E, and C. With few calories and plenty of antioxidants, it’s easy to see why green tea is considered a healthy drink.
Some people take a green tea supplement. The most beneficial extract normally advertised is epigallocatechin-3-gallate (EGCG). Some supplements provide high amounts of EGCG, such as 120mg, in addition to other beneficial nutrients.
Anticancer
Research indicates EGCG could provide anticancer benefits.
Blood Sugar
Green tea inhibits the digestion of starchy foods and suppresses the spike in blood glucose that follows. [7] [8] This supports the goal of those looking to control blood sugar on a ketogenic diet.
Fat-Burning
Along with diet and exercise, green tea has been shown to accelerate the fat-burning process. [9] [10]
Antioxidants
The primary health-promoting components unique to green tea are catechins and theanine, which are rapidly gaining attention abroad. Catechins have antimicrobial properties and reduce oxidative damage to cells caused by free radical. [11] [12] Catechins could help prevent tooth decay, unlike sugary sodas, which could worsen tooth decay. [13]
In studies, theanine boosts mood and cognition and reduces anxiety and stress. The theanine amino acid also provides the distinct flavor of green tea. [14]
GABA
GABA (gamma-aminobutyric acid) is a brain chemical that invokes feelings of calmness and relaxation. The GABA in green tea has been proven to prevent depression and boost mood. [15] When you’re feeling agitated, sip on a soothing, light green tea.
Caffeine
Green tea contains less caffeine than black tea. While caffeine does have its advantages, such as increasing energy and improving brain function and mood, keep in mind that too much caffeine can cause headaches, anxiety, and difficulty sleeping.
If you’re a keto dieter who likes a pick-me-up from caffeine to help fuel your day, you can find 30-50mg of caffeine in each 8 ounce cup of green tea, which is lower than most black teas, coffees, and energy drinks. Instant coffee has 27-173 mg of caffeine, and black tea has 25-110mg. The theanine and GABA in green tea could help you calm down and work synergistically with the caffeine in green tea. [16]
Feeling Fuller for Longer
Consuming green tea regularly might result in more satiety after meals, which is a huge benefit for those looking to lose weight. [17]
Chlorophyll
The chlorophyll in green tea is the reason for the vibrant green color. Studies show chlorophyll may have anticancer properties and be able to assist in detoxification. [18]
Do you drink green tea on keto? Connect with the keto community here at Ketogenic.com.
References
Sivanesan, I., Gopal, J., Muthu, M., Chun, S., & Oh, J-W. (2021). Retrospecting the antioxidant activity of Japanese Matcha green tea-lack of enthusiasm? Appl Sci, https://doi.org/10.3390/app11115087
Khan, N., & Mukhtar, H. (2019). Tea polyphenols in promotion of human health. Nutrients, 11(1), 39. DOI: 10.3390/nu11010039
Prasanth, M. I., Sivamaruthi, B. S., Chaiyasut, C., & Tencomnao, T. (2019). A review of the role of green tea (Camellia sinensis) in antiphotoaging, stress resistance, neuroprotection, and autophagy. Nutrients, DOI: 10.3390/nu11020474
Lorenzo, J. M., & Munekata, P. E. S. (2016). Phenolic compounds of green tea: Health benefits and technological application in food. Asian Pacific Journal of Tropical Biomedicine, Phenolic compounds of green tea: Health benefits and technological application in food - ScienceDirect
United States Department of Agriculture (USDA) Food Database. Beverages, Tea, Green, Ready to Drink, Unsweetened. FoodData Central (usda.gov)
The Coca Cola Company. How much sugar is in Coca-Cola? | The Coca-Cola Company
Forester, S. C., Gu, Y., & Lambert, J. D. (2012). Inhibition of starch digestion by the green tea polyphenol, (-)- epigallocatechin-3-gallate. Journal of Molecular Nutrition and Food Research, Inhibition of starch digestion by the green tea polyphenol, (-)-epigallocatechin-3-gallate — Penn State (elsevier.com)
Brown, A. L., Lane, J., Coverly, J., Stocks, J., Jackson, S…Hendrickz, H. (2009). Effects of dietary supplementation with the green tea polyphenol epigallocatechin-3-gallate on insulin resistance and associated metabolic risk factors: A randomized controlled trial. British Journal of Nutrition, 101(6), 886-94. DOI: 10.1017/S0007114508047727
Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N…Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. American Journal of Clinical Nutrition, DOI: 10.1093/ajcn/70.6.1040
Maki, K. C., Reeves, M. S., Farmer, M., Yasunoga, K., Matsuo, N…Cartwright, Y. (2009). Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. Journal of Nutrition, DOI: 10.3945/jn.108.098293
Boschmann, M., & Thielcke, F. (2007). The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: A pilot study. Journal of the American College of Nutrition, DOI: 10.1080/07315724.2007.10719627
Brown, A. L., Lane, J., Holyoak, C., Mayes, A. E., & Dadd, T. (2011). Health effects of green tea catechins in overweight and obese men: A randomized controlled cross-over trial. British Journal of Nutrition, DOI: 10.1017/S0007114511002376
Reygaert, W. C. (2018). Green tea catechins: Their use in treating and preventing infectious diseases. Biomed Research International, https://doi.org/10.1155/2018/9105261
Williams, J. L., Everett, J. M., D’Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J…Naumovski, N. (2020). The effects of green tea amino acid L-theanine consumption on the ability to manage stress and anxiety levels: A systematic review. Plant Foods Hum Nutr, DOI: 10.1007/s11130-019-00771-5
Teng, J., Zhou, W., Zeng, Z., Zhao, W., Huang, Y., & Zhang, X. (2017). Quality components and antidepressant-like effects of GABA green tea. Food Funct, DOI: 10.1039/c7fo01045a
Heckman, M. A., Weil, J., & De Mejia, E. G. (2010). Caffeine (1,3,7-trimethylxanthine) in foods: A comprehensive review on consumption, functionality, safety, and regulatory matters. J Food Sci, DOI: 10.1111/j.1750-3841.2010.01561.x
Josic, J., Olsson, A. T., Wickeberg, J., Lindstedt, S., & Hlebowicz, J. (2010). Does green tea affect postprandial glucose, insulin and satiety in healthy subjects: A randomized controlled trial. Nutr J, DOI: 10.1186/1475-2891-9-63
Oregon State University. Chlorophyll and Metallo-Chlorophyll Derivatives – Linus Pauling Institute. Chlorophyll and Metallo-Chlorophyll Derivatives | Linus Pauling Institute | Oregon State University
