Hibiscus tea, derived from the Hibiscus sabdariffa plant, is a vibrant and flavorful beverage enjoyed worldwide. Known by various names such as sorrel tea, agua de Jamaica, bissap, karkade, Sudanese tea, and zobo, this tea offers a unique tart taste and a range of potential health benefits, with weight loss being one of the most discussed. This article explores the potential benefits and risks associated with drinking hibiscus tea, providing a comprehensive overview for those interested in incorporating it into their wellness routine.
What is Hibiscus Tea?
Hibiscus tea is an herbal infusion made from the dried calyces (the protective part of the flower) of the Hibiscus sabdariffa plant. Native to Africa, this plant thrives in tropical and subtropical regions, including Thailand, China, and Mexico. While Hibiscus sabdariffa is the most common variety used for tea, Hibiscus rosasinensis is also sometimes used, though scientific evidence supporting its benefits is less robust. The tea boasts a fruity, refreshing flavor that can be enjoyed hot or iced.
Nutritional Profile of Hibiscus Tea
Hibiscus tea is naturally calorie and caffeine-free. According to the U.S. Department of Agriculture (USDA), an 8-fluid-ounce (237-gram) serving contains trace amounts of minerals such as calcium, magnesium, phosphorus, and potassium. However, the primary reason hibiscus has garnered attention in medical research is its rich polyphenol content. Polyphenols are potent antioxidants that occur naturally in many foods, with hibiscus being a particularly abundant source. These compounds are believed to play a role in disease prevention.
A cup of fresh hibiscus calyces contains approximately:
- Calories: 28
- Protein: 0.5 grams
- Fat: 0 grams
- Carbohydrates: 6.5 grams
Potential Weight Loss Benefits of Hibiscus Tea
Several scientific studies suggest that hibiscus tea may promote weight loss. While it should not be considered a "magic bullet," it can be a valuable addition to a healthy lifestyle.
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Reducing Fat Cell Size and Inhibiting Fat Absorption
Experts suggest that hibiscus tea may support weight loss by reducing the size of fat cells. It is believed to inhibit fat absorption and affect fat metabolism. While initial research in mice has been promising, more studies on human subjects are needed to confirm these effects.
Supporting Metabolic Health and Digestion
Hibiscus tea contains vitamins and minerals that aid digestion, promoting wellness and a properly functioning metabolism. It also has a high antioxidant content, combatting free radicals and reducing oxidative stress.
Acting as a Diuretic
Hibiscus tea is a diuretic, making it beneficial for individuals who retain water. However, excessive consumption may lead to dehydration.
Lowering Blood Sugar
Studies have shown that hibiscus consumption can lower blood sugar levels by reducing starch and glucose absorption, which may impair the activity of digestive enzymes responsible for breaking down starches and sugars. This is particularly important for individuals managing diabetes or seeking to maintain stable blood sugar levels. A 2020 review also found that H. sabdariffa tea significantly lowered fasting blood glucose levels.
Clinical Trial Evidence
A clinical trial involving subjects with a BMI of 27 or higher found that consumption of Hibiscus sabdariffa extract (HSE) reduced body weight, BMI, body fat, and waist-to-hip ratio. The trial also noted a reduction in serum free fatty acid (FFA) levels and improvements in liver steatosis.
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Other Potential Health Benefits
Beyond weight loss, hibiscus tea offers several other potential health benefits:
Lowering Blood Pressure
Multiple studies have indicated that hibiscus tea can significantly reduce blood pressure, including both systolic and diastolic blood pressure. A 2020 review of seven previous trials supports this finding.
Reducing Bad Cholesterol
A 2021 review of 39 previous studies found that H. rosasinesis tea may help control high cholesterol levels. The 2020 review also found that hibiscus tea could reduce low-density lipoprotein (LDL), or "bad," cholesterol.
Hormone Balance
In traditional Mexican medicine, H. rosasinesis has been used to treat premenstrual syndrome (PMS) and alleviate menopause symptoms. While research is limited, hibiscus tea contains phytoestrogens, which act like estrogen in the body.
Improving Liver Health
Studies have shown that hibiscus extract may improve liver steatosis, a condition characterized by the accumulation of fat in the liver. A study in hamsters also demonstrated the potential liver-protecting properties of hibiscus extract.
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Cancer Prevention
Hibiscus tea contains polyphenols and anthocyanins, which have been shown to have anticancer properties in test-tube studies. These studies suggest that hibiscus extract may limit cell growth and reduce the invasiveness of various types of cancer cells.
Antibacterial Properties
Test-tube studies have indicated that hibiscus extract may inhibit the activity of E. coli and other bacteria strains.
Potential Risks and Side Effects
While hibiscus tea offers numerous potential benefits, it's essential to be aware of the potential risks and side effects:
Drug Interactions
Hibiscus tea may interact with certain medications, including acetaminophen (Tylenol) and hydrochlorothiazide (a diuretic). It may also interfere with hormonal medications, such as birth control pills, due to its phytoestrogen content.
Pregnancy and Lactation
The safety of hibiscus tea during pregnancy is unclear. The phytoestrogens in hibiscus could affect hormone levels and potentially pose risks to the pregnancy. Lactating mothers should also be mindful of hibiscus tea consumption.
Liver Damage
Very high amounts of H. sabdariffa extract could have a negative effect on the liver. Studies in rats found that high doses of hibiscus extract elevated liver enzymes.
Low Blood Pressure
People with a tendency toward low blood pressure should be cautious when using hibiscus, as it could lower blood pressure further.
Allergies
Some individuals may be allergic to hibiscus, which could cause an upset stomach or gas.
How to Prepare Hibiscus Tea
Making hibiscus tea is simple and can be tailored to your preferences:
- Source High-Quality Hibiscus: Use organic hibiscus flowers from a reliable source.
- Choose Hot or Iced: Warm water aids digestion, while a cold glass is refreshing.
- Brewing Hot Tea: Heat water to 200 to 212 degrees Fahrenheit and pour it over a tea bag or loose tea leaves in an infuser. Steep for 5-7 minutes.
- Cold-Brewing Iced Tea: Add hibiscus tea bags or loose-leaf tea to a pitcher and refrigerate overnight or steep for at least four hours.
- Flavoring: Enhance the flavor with lemon juice, ginger, cinnamon, frozen pineapple, or blueberries. Avoid high-sugar sweeteners if trying to lose weight.
General Guidelines for Dried, Cut Hibiscus Flowers:
- Use 2 tablespoons per 8-ounce cup.
- Pour boiling water over the hibiscus.
- Steep for 5 to 7 minutes.
- Strain the tea before drinking or storing.
Ways to Enjoy Hibiscus
Hibiscus plants offer more than just lovely flowers; they provide a lovely, bright tea and add a complementary flavor to many recipes. The flowers, leaves, and seeds of the hibiscus are all edible. Most commonly, people use the calyx.
Here are some of the ways that you can enjoy hibiscus:
- Make a sauce similar to cranberry sauce by stewing with sugar.
- Make a jam, jelly, or marmalade.
- Make hibiscus tea, and serve hot or cold.
- Freeze hibiscus tea in ice cube trays and add it to seltzers.
- Create your own tea blends with other ingredients such as lemon or ginger.
- Add chopped calyces to fruit salad.
- Make a syrup to pour over pancakes or ice cream.
Frequently Asked Questions
- Is it OK to drink hibiscus tea every day? This may depend on the individual. Some evidence suggests 2â3 cups per day may be beneficial for high blood pressure. However, there are no long-term studies on the effects of drinking hibiscus tea every day among the general population.
- Does hibiscus tea reduce belly fat? There is some evidence that hibiscus tea may aid weight loss, but there is no proof it specifically targets belly fat.
- Who should not drink hibiscus tea? Those with low blood pressure and who take other medications may need to avoid hibiscus tea. The effects on pregnancy are not clear.