We’ve all had that caffeine urge on a Monday morning… Most individuals tend to quench their thirst with a cup of strong builder’s tea or a cup of black coffee. However, when it comes to green tea, the caffeine amount in a cup has always been shrouded in mystery.
So, how much caffeine in green tea? To put it plainly, the answer is yes. But you’re not looking for a straightforward answer, are you?
What is caffeine?
Caffeine is a molecule that can be found in coffee beans, leaves, tea plant leaves, fruits, and more than 50 other plants. Caffeine is a stimulant that activates the central nervous system, and it is consumed in many ways to alleviate exhaustion and tiredness. It also acts as an alertness booster and helps to keep the brain fresh and productive.
Caffeine blocks or lowers the effects of the neurotransmitter adenosine. As the day progresses, adenosine builds up in the body, causing sleepiness or fatigue. Caffeine is a mood enhancer and improves brain function, thus it offers a number of health benefits. It also helps to improve physical activities by speeding up the metabolism. Caffeine, on the other hand, affects people differently depending on their internal sensitivity, and excessive consumption can lead to insomnia, restlessness, and irregular pulse.
How much caffeine in green tea?
An 8-ounce cup of green tea has roughly 35 milligrams of caffeine on average.
Now, the amount of caffeine in your mug of green tea will vary depending on the type, where the leaves were grown, how they were picked and processed, and how the tea was brewed.
The caffeine content of green tea can range from 12 to 75 mg per 8-ounce cup, with matcha green teas occasionally exceeding that range (more on that in a bit).
How much caffeine is too much?
Did you know that caffeine is the most widely used psychoactive substance on the planet? Yes, it is correct!
Caffeine isn’t thought of as a drug by most people, but it works in the same way. In other words, it has addictive tendencies as well as potentially adverse effects, which you should bear in mind while deciding how much is appropriate for you.
But have no fear: the FDA has determined that moderate caffeine consumption is totally safe, as well as effective in reducing headaches and supporting mental alertness. Caffeine intake should be limited to between 130 and 300 mg per day.
If you’re taking more than 400 mg per day, you might think about cutting back. This is particularly true if you experience headaches, jitters, or anxiety. Also keep in mind that eating more than 500 mg of caffeine in one day might cause insomnia, fast heartbeat, muscular tremors, upset stomach, and anxiety in most healthy persons.
How to reduce caffeine in green tea
if you want to avoid caffeine in green tea, you can reduce caffeine in your green teas with these techniques:
- Green teas from coffee shops should be avoided:
As you can see from the caffeine levels in Starbucks and Caribou Coffeehouse green tea drinks, coffee shop green tea drinks have a greater caffeine content than other green tea drinks.
- Choose decaffeinated green tea:
Remember that decaf green teas do not have any caffeine, although they do contain less caffeine than normal green teas.
- Green tea blends should be consumed:
Green tea that has been blended, such as a 50-50 blend of lemongrass and green tea or mint and green tea, typically has half the caffeine of green tea that has not been blended. (Similarly, because the liquid brew is combined with other liquid components, bottled green teas normally have less caffeine.)
- Green tea should be brewed appropriately:
Many people brew green tea with hot water or for longer than three to four minutes. Caffeine levels in your cup will rise as a result of this. Instead, brew for 30 seconds to four minutes with simmering water, with an optimal brew period of one and a half to three minutes for many green teas.
- Instead of using green tea bags, use whole-leaf green tea:
Caffeine levels in teabags are higher than in loose-leaf tea (usually)
- Green teas that are not shade-grown should be avoided:
Because matcha and gyokuro are shade-grown teas, they are inherently strong in caffeine. (Shade-grown teas increase their amounts of chlorophyll and other chemical components, including caffeine, in response to a lack of sunlight.
Caffeine in Green Tea: Health Benefits
Green tea contains caffeine, which is considered a stimulant with numerous health advantages. Enhanced brain function, such as alertness, memory, mood, and energy levels, is one of the most researched benefits of caffeine usage.
Green tea contains caffeine, which can improve your mood and memory while also acting as a minor performance enhancer. Caffeine has been demonstrated to help with muscle soreness, stamina, and making workouts more enjoyable. An hour or so before your workout, a cup of green tea should suffice to exhibit the benefits.
Green tea consumption of 2–4 cups per day has been found to have a potential cardiovascular preventive effect. Caffeine use may reduce your risk of a heart attack, stroke, or type 2 diabetes, according to emerging scientific research. Some people may experience an increase in heart rate when they first start drinking tea and/or caffeine; however, this impact is temporary and diminishes as caffeine consumption increases.
Recent research suggests that regular caffeine users are up to 65 per cent less likely to develop malignancies such as colon cancer and skin cancer during their lifetime. While the evidence is still developing, and more research is needed to fully comprehend the effects of caffeine and green tea on individuals, the research is encouraging!
Last thoughts
When it comes to caffeinated beverages, green tea is on the lower end of the scale.
If you don’t want to add any more caffeine to your diet, a cup of tea can provide you with a modest energy boost.
If you’re a caffeine addict, green tea’s consistent, relaxing boost might be just what you’re looking for.