Rooibos tea, also known as red bush tea or African red tea, is gaining popularity as a flavorful and healthy drink. Consumed in southern Africa for centuries, it has become a beloved beverage around the world. It’s a flavorful, caffeine-free alternative to black and green tea. Advocates praise rooibos for its potential health benefits, claiming that its antioxidants can protect against cancer, heart disease, and stroke.
What is Rooibos Tea?
Rooibos tea is made using leaves from a shrub called Aspalathus linearis, usually grown on the western coast of South Africa. Rooibos tea comes from the shrub Aspalathus Linearis and isn’t actually a true tea - it’s a herb or, more accurately, a legume. The leaves are long and needle-like. Traditional rooibos is created by fermenting the leaves, which turns them a red-brown color. Rooibos tea is usually consumed like black tea and has a sweet and nutty taste. Some people add milk and sugar, and rooibos iced tea, espressos, lattes, and cappuccinos have also become popular. You can buy rooibos as a tea, as an extract for flavoring, or as an additive in cosmetic products.
Nutritional Profile of Rooibos Tea
An 8-ounce serving of rooibos tea has no calories, protein, fat, carbohydrates, fiber, or sugar. However, it does have amounts of copper, fluoride, potassium, iron, calcium and magnesium. An 8-ounce serving of rooibos tea with nonfat milk contains 80 calories, 4 grams of protein, 0 grams of fat, 16 grams of carbohydrates, 0 grams of fiber, and 16 grams of sugar.
Health Benefits of Rooibos Tea
Rooibos is lesser known than green and black tea, but it has a number of health benefits. Rooibos contains polyphenols like aspalathin that are unique to the plant. It also contains antioxidants and chemical compounds that can reduce inflammation, promote weight loss, and prevent serious illnesses like cardiovascular disease and type 2 diabetes. One such example is rooibos tea, which is considered an excellent anti-inflammatory drink that fights a large range of diseases. Based on this tea’s nutrient density, there is almost no part of your body that can’t benefit from rooibos, including your skin, heart and bones.
Caffeine-Free Alternative
Rooibos tea is naturally caffeine-free and is a good alternative to black or green tea. Caffeine - found in other forms of tea like black tea and green tea - is safe to consume in moderate amounts. However, too much can lead to side effects like anxiety, insomnia, heart palpitations, and headaches. Rooibos is caffeine-free, making it a healthy alternative to black or green teas for pregnant people, children, and those who are sensitive to caffeine. It shouldn’t, however drinking herbal tea in general might help you to feel calmer, which can possibly make it easier to fall asleep.
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Low in Tannins
Rooibos tea contains very low levels of tannins. Tannins are naturally occurring compounds present in many plant foods, including black tea, green tea, and red wine. Tannins interfere with the body’s absorption of iron, particularly nonheme iron, which is the form that comes from plant-based foods. According to the results of a 2013 study, drinking six cups of rooibos tea daily for 6 weeks did not negatively affect the participants’ iron status. It also has lower levels of tannins, which can interfere with your body’s ability to absorb certain nutrients, like iron.
Rich in Antioxidants
Rooibos tea is rich in antioxidants such as polyphenols and aspalathin, which are highly beneficial to the body. Rooibos tea is rich in antioxidants. Leaves collected from the bush are sun dried and undergo a process called oxidation (or enzymatic fermentation), which enhances the flavor and causes the leaves to turn a reddish-brown color. Rooibos tea is rich in antioxidants such as polyphenols and aspalathin, which are highly beneficial to the body. Antioxidants prevent free radical damage, improving the health and functionality of the cells. Antioxidants are important for human health because they stop free radicals from damaging cells in the body. The results of an animal study on rooibos tea suggest that it can improve the antioxidant status of the liver. Studies in humans have found that rooibos tea consumption increases the levels of antioxidants in the body, but that the effects are small and wear off quickly. However, other research suggests that the tea has no effect on antioxidant levels in the blood.
Heart Health Benefits
The antioxidants in rooibos can boost heart health. Drinking rooibos tea daily has been linked to lower blood pressure, improved cholesterol levels, and reduced risk of developing cardiovascular disease. These can protect against heart conditions, including heart attacks and strokes. Antioxidants are important for a healthy heart, which is why rooibos tea may provide cardiovascular benefits. It may also keep cholesterol levels in check. In a 2011 study, 40 people at risk of cardiovascular disease drank six cups of rooibos tea daily for 6 weeks. At the end of this period, the participants had significantly reduced low-density lipoprotein, or “bad,” cholesterol levels and significantly increased high-density lipoprotein, or “good,” cholesterol levels, in comparison with the control group. Rooibos tea may also improve heart health by inhibiting angiotensin-converting enzyme (ACE), which increases blood pressure. A small study reported that rooibos tea inhibited ACE activity 30-60 minutes after consumption. Improves heart health: Antioxidants help reduce low-density lipoprotein (bad) cholesterol levels in the body and increase high-density lipoprotein (good) cholesterol levels, thus reducing the deposition of fat in the blood vessels. Additionally, rooibos tea may reduce blood pressure by inhibiting angiotensin-converting enzymes that play a major role in increasing blood pressure levels in the body.
Diabetes Management
Studies show that rooibos tea can lower blood sugar levels. For those with diabetes, rooibos can help manage blood sugar levels and reduce the risk of complications. The antioxidant aspalathin, which is present in rooibos, can also reduce inflammation resulting from high blood sugar. While early animal-based research shows that aspalathin has antidiabetic potential, it’s too soon to confirm if this is true in people. Research suggests that the antioxidants in rooibos tea may have antidiabetic potential. Rooibos tea may help people with diabetes keep their blood sugar levels under control and therefore reduce the risk of complications. Animal research has found that the antioxidant aspalathin, which is present in rooibos tea, has antidiabetic potential. Aspalathin may also help people with diabetes reduce their risk of vascular inflammation and atherosclerosis. These are both factors that play a role in the development of heart problems. People who have diabetes are two to four times more likely to die from heart disease than people who do not have diabetes, according to the American Heart Association (AHA). Research suggests that aspalathin helps suppress the vascular inflammation that results from high blood sugar levels. Lowers blood sugar: The antioxidant aspalathin has been believed to have the potential to combat diabetes. It may reduce high blood sugar levels in people with diabetes and prevent the risk of complications. One study suggested that aspalathin suppresses vascular inflammation caused by high blood sugar levels.
Weight Management
Rooibos tea is calorie-free, so it may be a good beverage option for those who are trying to lose weight or maintain a healthy weight. A cup of rooibos tea contains almost no calories, which makes it a good option for those trying to lose weight or maintain a healthy weight. However, keep in mind that adding honey, sugar, or other sweeteners can increase the calorie count. One study suggests rooibos tea may also help with weight loss or weight management by increasing levels of leptin. This hormone sends signals to the brain that can suppress feelings of hunger and regulate food intake. The same study also found that rooibos tea encouraged metabolism and limited the formation of new fat cells. According to the results of a 2014 study, rooibos tea may also benefit weight management by increasing levels of leptin. Leptin is a hormone that helps regulate food intake and sends signals to the body that it has had enough food. The tea also stopped the formation of new fat cells and encouraged quicker fat metabolism. Aids in weight loss: Rooibos tea has zero calories, so this is a good beverage option for people who are trying to lose weight. Rooibos tea may also help with weight loss because it increases leptin levels, which is a hormone released from fat cells that regulates appetite by sending signals to the brain that enough food has been consumed.
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Potential for Fewer Wrinkles
If a person applies rooibos tea topically, it may improve the appearance of the skin by reducing wrinkles, according to some research. A 2010 study compared cosmetic blends made of herbal extracts in a gel base. The extracts were ginkgo, soybean, and a mixture of tea and rooibos. The researchers found that the tea and rooibos mixture was most effective at reducing wrinkles, while ginkgo was best for moisturizing the skin. However, it is unlikely that drinking rooibos tea will provide any notable skin benefits. Because of this alpha hydroxy acid and prevalent antioxidants, rooibos may have a significant effect on wrinkle reduction. Reduces wrinkles: Antioxidants can help prevent premature aging of the skin. Some chemicals in rooibos tea can mimic the effects of estrogen or may promote the synthesis of estrogen in the body.
Other Reported Benefits
Some people advocate drinking rooibos tea to help treat allergies, colic, digestive problems, insomnia, mental health issues and poor appetite. There is no scientific evidence on the effects of rooibos tea for these complaints, however. Compounds in rooibos tea, such as quercetin, orientin and vitexin are antispasmodic: they help relax the digestive system and ease discomfort.
Types of Rooibos Tea
There are two main types: red and green rooibos. Red tea is made by fermenting the leaves, which turns them a darker color. Studies have demonstrated that in general, the more processed that a tea is - such as undergoing sun-drying, sieving, steam pasteurization and fermentation - the more that antioxidants and other compounds may potentially become destroyed. Unfermented green rooibos tea contains more antioxidants than fermented red rooibos tea. In the late 1990s, with the growth of green tea around the world, Rooibos created its own version with green rooibos tea, a non-oxidized type of rooibos. In the late 1990s, tea distributors began offering green rooibos tea, a less oxidized type of rooibos.
How to Prepare Rooibos Tea
People can enjoy rooibos tea hot or cold, in a similar manner to black tea. For the best results, brew it according to the instructions on the packet. As a general rule, use 8 ounces of boiling water per teabag or a heaping teaspoon of loose leaves. Allow the tea to steep for at least 5 minutes. Drink the tea plain or add dairy milk, plant-based milk, honey, or sugar to taste. Rooibos tea can be consumed hot or as an iced drink. Because it has no caffeine, you can enjoy a cup before bed without worrying about disrupting your sleep schedule. Some teas will come in pre-packaged bags, while others will have recommendations for serving size on the packaging. Otherwise, you can use around 2 grams of loose leaf rooibos herb per 8 ounces of water. Rooibos tea should be steeped in boiling water for at least 5 minutes, although some experts recommend steeping for up to 10 minutes to increase the effectiveness of the antioxidants. The best way to drink rooibos tea is to simply add boiling water and leave to brew until it is at the strength you are looking for. The longer you leave it the darker the colour and deeper the flavours. Boil your water and pour over the tea. Infuse for 5-15 minutes covered. You can also make it a part of your Bulletproof intermittent fast by adding grass-fed butter and Brain Octane MCT oil.
Dosage and Consumption
Drinking several cups per day is linked with the most benefits, assuming each cup is made with about 750 milligrams of tea leaves. Experts say that six cups of rooibos tea a day is the recommended amount, but we think even one cup will do good! Because rooibos doesn’t have any calories, there is little to no risk of consuming too much plain rooibos tea. However, many people drink rooibos with added sugar, milk, cream, honey, or other sweeteners. These are high in calories, fat, and sugar, which can add up over multiple cups of tea. Limit the amount of sweetener you use in rooibos tea and moderate your portions to keep from drinking too much.
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Potential Side Effects
Although it’s safe for most people to consume, rooibos tea side effects are still possible. Unlike other teas, rooibos tea contains no oxalic acid, which is great news for those suffering from kidney stones, as this tea is safe for them to drink. However, some physicians suggest that this tea may negatively affect patients with liver disease, kidney disease and certain hormonal cancers. It’s also possible that it interfere with chemotherapy treatments. However, studies have shown that consuming rooibos tea may lead to liver toxicity in very rare cases. If you have a health condition that affects your liver, such as hepatitis, consider avoiding this beverage. A healthcare professional can help you determine if it is safe for you to consume. Some people find that the combined lack of caffeine and soothing properties of rooibos does make them feel sleepy. Be mindful of how you feel after adding rooibos to your diet.