Now/recently, many people are trying to stop their daily coffee drinking habit. They are turning to the particular green tea (thinking about/when one thinks about) as a healthy another choice. The Chinese have been drinking for over 4,000 years. They drink it as there are many health benefits. This tea can prevent lots of fatal diseases including cancer, cardiovascular disease, and rheumatoid arthritis. It also reduces blood cholesterol levels and fights against infections.
If your reason is ‘caffeine’ behind switching to the green tea, then it might not be as easy that you think. Coffee is a popular stimulating element among the people of the world. It is also an abundant source of caffeine, that’s why people used to drink it to get a jerk and remove fatigue. The caffeine can stimulate your nervous system, respiratory system, and the cardiac muscle. Since coffee contains stimulatory elements, now it is banned in any athlete’s competition. It is a diuretic that increases the urinary excretion rate. If you over consume caffeine, you see these signs of sleeplessness, dizziness, diarrhea, loss of appetite, irregular heartbeat, vomiting or headache. Don’t over consume caffeine related drinks. If you are at the stage of pregnancy, then you should reduce the rate of consuming caffeine.
Caffeine is in Green Tea?
Green tea contains caffeine except if it is decaffeinated. Generally, it contains more caffeine than coffee. The amount of caffeine intake can be reduced by infusing them with hot water and reusing the leaves again. An experiment has shown that a first 5-minute brew holds 32 mg caffeine. When the same leaves are used for the second time or third time, the caffeine drops to 12 mg to 4 mg.
Don’t drink green tea by pouring it over the boiling water. Use those heating pots that can control the temperature of heating water to prepare. Remember, the high temperature you apply, the more valuable therapeutic compounds will be reduced.
For your help, here is a list of the amount of caffeine in per 100 ml drinks.
Coffee liqueur contains 26 mg caffeine in 100 ml
Lipton black tea bag contains 26 mg caffeine in 100 ml
Coffee brewed from grounds contains 40 mg caffeine in 100 ml
Instant Coffee contains 26 mg caffeine in 100 ml
Espresso coffee contains 212 mg caffeine in 100 ml
Green tea loose leaf contains 32 mg caffeine in 100 ml
If you are afraid of taking high amounts of caffeine, then minimize the caffeine from your green tea. There are lots of ways to reduce the caffeine amount. Check the below steps to learn about how to minimize caffeine in green tea.
The younger the green tea leaves are, the more caffeine they can produce. The tea flush is the sweetest part of the tea, but they contain much caffeine. Tea flush refers to a terminal bud with two adjacent leaves. So, don’t include the tea flush into your boiled water, if you want to reduce the amount of caffeine.
Know your tolerance level:
Before going to reduce the caffeine level, at first know your tolerance level. According to the experts, you can take 300 milligrams of caffeine in a day. The coffee, black teas, soft drinks, and green tea have a gentle amount of caffeine. They also have some common side effects, including headaches and nervousness. The doctors assert that you can take about 415-475 ml of caffeine per day that is about 14-16 ounces.
A cup contains about 30-60 mg of caffeine. Drinking 6-8 Oz cup is fair as they contain an average 90-105 mg of caffeine that is much less than 300 mg.
Avoid green teabags:
It is known by everyone that the teabags provide lots of caffeine. The flavor of the teabags is not as good as loose leaves. So, avoid taking teabags and buy loose leaves.
Consider consuming loose:
Generally, loose green tea leaves contain lower levels of caffeine than brewed tea bags. Moreover, loose leaves cause less cost than purchasing tea bags. You can brew loose leaves cleanly as there are a variety of teapots and other accessories available in the market. Your tea will be richer in Polyphenols than the brewing tea bag.
Consider consuming lower quality green tea:
The highest quality green tea contains a lot of caffeine. This higher-end is produced from the buds and tender leaves. Moreover, these are harvested in the shady area which is the main reason for increased caffeine levels. So, avoid taking higher end teas like ‘gyokuro’( Green tea ). You should consider taking lower quality green tea such as Bancha and Genmaicha cha. These teas are produced from the lower parts of the plant.
Prepare your green tea in the right way:
There is also a way to reduce the caffeine levels of the green tea from your kitchen. When you go to prepare your green tea, you can steep the leaves for at least thirty seconds, and then discard the water. This method will drop down 80% of caffeine from the leaves. Now you can precede two more times before the tea leaves are spent. The level of caffeine will be dropped after each steeping.
Avoid taking decaffeinated green tea:
Decaffeinated contains a lower amount of caffeine that is approximately 5 gm in each cup. They also contain lower polyphenols levels. So, you will get fewer health benefits from decaffeinated. Moreover, these teas cannot provide better taste as caffeinated green tea.
Finally, it can be said that green tea is a healthy alternative to coffee. It contains a lower caffeine level than in coffee. A cup contains about 10-30 milligrams of caffeine, where a cup of coffee contains about 60-100 milligrams of caffeine. If you are sensitive in taking much caffeine, then read the mentioned steps about how to minimize caffeine. You can achieve great health benefits of avoiding caffeine from your drink
