Can drinking tea help with weight loss? This question has been the subject of extensive scientific research, and a consensus has been reached on many fronts. In his article, “The Health Functions of Tea—A Personal View,” Chen Junshi from the China National Center for Food Safety Risk Assessment provides an objective overview of the current state of research on this topic.
He notes, “The evidence from international studies is quite substantial (Hursel and Westerterp-Plantenga, 2013; Sae-Tan et al., 2011; Grove and Lambert, 2010). The only shortcoming is the relative lack of data from China, particularly concerning sample sizes and observational metrics.”
The Weight-Loss Effects of Different Tea Types
Multiple epidemiological studies have shown that tea consumption is negatively correlated with serum levels of total cholesterol and lipoprotein cholesterol. A study by Japanese scholars found that drinking more than 10 cups of green tea daily can increase levels of high-density lipoprotein (HDL) cholesterol (often called “good cholesterol”) while reducing low-density lipoprotein (LDL) and very-low-density lipoprotein (VLDL) cholesterol (the “bad cholesterols”), as well as total cholesterol and triglyceride levels. However, it was found to have no effect on body weight.
Black tea extract has been shown to significantly improve hyperlipidemia and high cholesterol caused by a high-sugar diet. In a study on rats with high blood lipids, triglyceride levels began to normalize after 18 days of treatment with black tea extract, and cholesterol levels normalized after 25 days. However, the extract had no impact on HDL cholesterol levels.
Animal and cellular studies have found that Pu-erh tea extract can significantly inhibit weight gain in rats while lowering triglyceride and total cholesterol levels.
Oolong tea extract has been observed to enhance norepinephrine-induced fat breakdown (lipolysis) in adipose tissue. It also reduces the activity of pancreatic lipase, thereby promoting the breakdown of lipid droplets without affecting hormone-sensitive lipase. This process helps inhibit the development of obesity and hyperlipidemia.
Which Type of Tea Is Most Effective for Weight Loss?
The collective research indicates that tea can indeed play a supporting role in weight loss. While many tea enthusiasts accept this scientific conclusion, a common question remains: among the major tea categories, which one offers the most significant weight-loss benefits?
In their paper, “The Lipid-Lowering and Weight-Loss Efficacy and Mechanism of Tea,” experts like Liu Zhonghua and Li Qin reviewed numerous studies to analyze the effects of each major tea type. They delved into the specific mechanisms of tea polyphenols, catechins, theaflavins, and caffeine. The original text is highly technical, so we’ll break down the key findings in simpler terms.
Essentially, all tea types can significantly reduce liver triglycerides (TG) and heart total cholesterol (TC), helping them return to normal levels. However, they don’t have a significant impact on HDL (“good”) cholesterol. Green tea may possess a stronger blood lipid-lowering effect than oolong tea, possibly due to its significant ability to regulate fat absorption.
According to the same paper, a study by Kuo et al. compared the effects of green, oolong, black, and Pu-erh teas on lowering blood lipids and weight. In terms of their effect on weight loss, the ranking was: Oolong Tea > Pu-erh Tea > Black Tea > Green Tea.
Compared to green and black tea, Pu-erh and oolong tea demonstrated a stronger effect in lowering triglycerides. Meanwhile, Pu-erh and green tea were more effective at reducing total cholesterol than oolong and black tea, not only by lowering “bad cholesterol” but also by raising “good cholesterol.” These findings suggest that fully-fermented and semi-fermented teas like Pu-erh, black, and oolong tea have more pronounced fat-reducing and weight-loss effects than unfermented green tea.
Unfortunately, yellow and white teas were not included in this comparative study. However, their potential for aiding weight loss should not be overlooked. Professor Liu Zhonghua’s team previously conducted a dedicated study on the weight-loss and lipid-lowering properties of white tea.
The study demonstrated that white tea exhibited significant weight-loss and lipid-lowering effects in mice with hyperlipidemia, based on its impact on body weight, liver-to-body weight ratio, serum biochemical markers, and antioxidant levels. It also showed a beneficial restorative effect on liver damage.
Of course, no research finding is absolute. When it comes to drinking tea for weight loss and determining which tea is best, we welcome our readers to share their own knowledge and experiences!
References:
- Chen, Zongmao, and Yongsu Zhen, eds. The Health Functions of Tea. Science Press, 2014.