Tea is the most consumed beverage in the world after water. The French are increasingly fond of it, and consumption has tripled in France over the past twenty years. But do you really know the benefits of different teas and how to prepare them? Here is a small practical guide to help you sort out the truth from the myths.
Many people do not let their tea steep for long, fearing that this beverage will become too strong. But it should be known that too quick an infusion alters the taste.
A too short steeping time causes black teas to lose their woody taste, brought by the tannins which take time to infuse into the water. The flavor of green tea is also affected as its aromatic compounds no longer balance with the famous tannins.
Moreover, contrary to a fairly widespread belief, a quicker infusion does not lighten the caffeine content of your drink because caffeine passes almost instantly into the water...
To know the right steeping time, start by following the recommended duration on the box. You can then reduce the time if the result seems too bitter or "rough" on the palate.
It is true that tea contains caffeine (even though it is called theine, it is the same molecule). But it contains it in much smaller quantities than coffee.
Moreover, the tannins in tea bind to the caffeine and prevent its rapid passage into the bloodstream. The "exciting" effect is therefore less intense and more spread out over time, about 4 hours.
Since this beverage does not cause an exciting peak in the same way as coffee, it does not prevent sleep, unless you are very sensitive to caffeine.
If you want to naturally "decaffeinate" your brew for evening consumption, simply discard the first water and re-infuse the same bag. However, it is better to avoid buying commercially decaffeinated teas, as they have been processed through chemical filters.
Several studies have highlighted the health benefits of tea, particularly green tea. The latter is very rich in antioxidants called catechins and even contains twice as many antioxidants as black tea.
Antioxidants notably help protect the integrity of our cells. Thus, consuming sencha green tea daily at a rate of 3 cups per day has demonstrated its anti-inflammatory action against polyarthritis.
According to another study from the American Journal of Clinical Nutrition, consuming two cups of green tea per day could also reduce the risk of cognitive function loss by 60%.
Even though this idea is widespread, science has no formal proof of the slimming effect of green tea. Certainly, it contains caffeine (known for its fat-burning effect) and antioxidants that could help stimulate energy expenditure. But in fact, it might not be as effective as another tea called pu-erh, a fermented tea from the Yunnan region in China.
Recent studies have shown that the polyphenols contained in this dark tea prevent fat accumulation in the liver and stop their passage into the blood, which reduces cholesterol levels!
If tea is also beneficial for health, it is thanks to certain antioxidants capable of restoring the intestinal microbiota.
However, it is now known that an imbalance of this intestinal flora plays a role in the onset of certain diseases such as immune disorders, diabetes, and obesity.
To benefit from these advantages, it is more effective to drink black tea, which stays longer in the intestines than green tea. But only if you don't add milk, which makes the antioxidants in your cup of tea less active...
It is preferable to buy your tea in bulk for several reasons:
- it undergoes less processing than bagged teas.
- the leaves are visible, whereas they are broken or mixed with artificial flavors in bags.
- it is possible to control the freshness and aroma of the tea. The leaves should not appear too dry.
Buying organic teas is also a good idea, if you can afford it, as the AB label guarantees the absence of pesticides and additives in your cup.
The main drawback of tea is that it slows down the absorption of iron in the blood. Studies have shown that the simultaneous consumption of black tea and iron-containing foods prevents iron assimilation by about 60 to 70%, regardless of the strength of the tea.
However, consuming this beverage between meals inhibits iron assimilation by only 20%. Moreover, this inhibitory effect concerns only the iron contained in plants.
Moral: even if you suffer from anemia (iron deficiency), you can continue to drink your favorite tea, preferably away from main meals, while ensuring good intake of red meat and black pudding rich in heme iron.
Author Audrey on 16 August 2023
Gastronomy and Food : Diet and Dietetics
Author Audrey on 13 March 2024
Gastronomy and Food : Food