If you're a tea enthusiast, you're likely aware of the potential health benefits associated with tea consumption. Vicki Shanta Retelny, RDN, notes that tea possesses medicinal properties and stands as the second-most consumed beverage globally. But can tea, specifically oolong tea, assist in weight loss? Let's delve into the science-backed insights and uncover the potential of this traditional Chinese tea.
How Tea May Support Weight Loss
Substituting high-calorie drinks with tea can create a calorie deficit and ultimately lead to weight loss. For instance, opting for a zero-calorie tea instead of a sugary mocha can save you hundreds of calories, as noted by Sarah Koszyk, RDN.
Beyond calorie reduction, tea may directly influence weight management. Koszyk suggests that teas contain catechins, compounds that can boost metabolism by stimulating the body to break down fats and burn more calories. Catechins, potent antioxidants, are abundant in tea, particularly epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG), and epigallocatechin gallate (EGCG). EGCG, the most prevalent of these, is believed to contribute significantly to tea's various health benefits.
Oolong tea, derived from the Camellia Sinensis plant, is celebrated for its potential to promote weight loss and accelerate metabolism. This characteristic often makes it a dietary staple for individuals seeking weight management solutions.
What is Oolong Tea?
Oolong tea is a traditional Chinese tea that falls between green and black teas in terms of oxidation. The processing of oolong tea is unique. To prepare oolong tea the plant needs to be withered under the strong sun and then goes for oxidation before curling and twisting. This semi-fermentation process gives oolong tea a unique flavor profile and a range of health-boosting properties. Oolong teas range from low to high levels of oxidation, and the color of the tea gets darker based on how long the leaves were left to ferment. Greener oolong teas tend to have a rich, earthy taste, while darker varieties offer a more roasted flavor.
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One story says that the Chinese named it Wulong which turned to Oolong (black dragon) because of the long dark and twisted shapes of the leaves. The dark and dreamy tea is grown in the high mountains of China where cool winds and the rocky ground gives it that rich and decadent flavor. In Taiwan, the tea is less oxidized and closer to green tea. There are a ton of different varieties of Oolong in Taiwan - and the tea masters play with production and flavor. The flavor of this tea sings with style. It can be everything from bold and bright to delicate and light.
The Science Behind Oolong Tea and Weight Loss
Boosting Metabolism
One of the significant benefits of Oolong tea is its ability to enhance metabolism. The polymerized polyphenols present in oolong tea also help in increasing the overall metabolic rate and hence promote weight loss. Research indicates that oolong tea may increase calorie burning by up to 3.4%.
Fat Breakdown and Reduced Fat Absorption
The polyphenols in Oolong tea play a crucial role in breaking down fat molecules. They activate enzymes that improve fat mobilization, particularly from stubborn areas like the belly. Polyphenols also help in reducing overall absorption of fat in the body and lowers cholesterol levels. An animal study showed that Oolong tea extract led to less abdominal weight even on animals that were fed a high-fat diet.
Appetite Control and Blood Sugar Regulation
Another important effect of oolong tea is in reducing overall cravings by maintaining blood sugar levels. Stable blood sugar levels are key to preventing weight gain. Drinking loose leaf Oolong tea after meals aids digestion and reduces bloating, a common contributor to belly fat appearance.
Studies on Oolong Tea and Weight Loss
- A study published in the Journal of Nutrition found that regular consumption of Oolong tea increased fat oxidation by 12%, particularly targeting visceral fat, which accumulates around the belly.
- A study in mice showed that the animals receiving oolong tea extract while being fed a high fat, high sugar diet, gained less abdominal fat than mice on the same diet that did not receive the tea extract. Green tea and black tea extracts also resulted in less abdominal fat gain. The mice that received the green tea extract also consumed fewer calories.
- A study in overweight and obese Chinese adults looked at the effect of oolong tea consumption on body weight. Study participants drank 300 milliliters (mL) of oolong tea four times per day. After 6 weeks, more than half of the participants had lost more than 1 kilogram.
- A total of 8 g of oolong tea a day for 6 weeks was ingested by 102 diet-induced overweight or obese subjects. A total of 70% of the severely obese subjects did show a decrease of more than 1 kg in body weight, including 22% who lost more than 3 kg. Similarly, 64% of the obese subjects and 66% of the overweight subjects lost more than 1 kg during the experiment, and the subcutaneous fat content decreased in 12% of the subjects. Moreover, the plasma levels of TG and TC of the subjects with hyperlipidemia were remarkably decreased after ingesting oolong tea for 6 weeks. Oolong tea could decrease body fat content and reduce body weight through improving lipid metabolism.
Additional Health Benefits of Oolong Tea
Beyond weight management, oolong tea offers a spectrum of potential health advantages:
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- Heart Health: Oolong tea's polyphenols activate an enzyme that breaks down triglycerides, a type of fat in your blood. Research also shows oolong tea can also lower your cholesterol, which at high levels is another heart disease risk. Studies have shown that those who drink oolong tea had a lower LDL cholesterol level (the bad kind) than those who didn’t.
- Lower Risk of Diabetes: Research shows that the polyphenols in oolong tea lower blood sugar levels. They also reduce insulin resistance. Some studies have shown that drinking 3 or more cups of tea per day is associated with a lower risk of type 2 diabetes.
- Cognitive Support: Oolong tea is high in an amino acid called L-theanine, which studies show has cognitive effects like improved brain activity, better sleep quality, and reduced stress and anxiety.
- Dental Health: Tea leaves naturally contain fluoride, so drinking oolong tea could help prevent cavities.
- Immune System Boost: The flavonoids found in oolong tea are awesome for the immune system and can even help prevent cellular damage along with increasing antibacterial proteins in the body which go on to fight anything that shouldn’t be there.
- Skin Health: Its ability to crush free radicals is a surefire side effect of all the antioxidants loaded into this style of tea. Not only will it reduce sensitivity and allergic reactions in the skin, but the antioxidant levels can also help reduce the physical signs of ageing and give you a young and fresh complexion.
- Bone Health: By upping your intake of oolong tea you are less likely to lose your bone mineral density.
- Cancer Prevention: Oolong tea is believed to lower the cancer risk of certain types of cancer.
How to Incorporate Oolong Tea into Your Diet
To maximize the potential benefits of oolong tea, consider these tips:
- Brewing: Oolong tea requires water at 185-205°F. Researchers found that oolong tea has the strongest antioxidant activity when soaked at these temperatures for 3 minutes. If using loose leaf tea a general rule of thumb could be 2 tablespoons of dried open leaves per 6oz of water. Add the leaves and let them steep for 1-5 minutes depending on how strong you like your brew.
- Dosage: Oolong tea must be taken twice daily to observe effects on overall body weight and promoting weight loss. Drinking 2-3 cups of loose leaf Oolong tea daily can produce noticeable results over time.
- Quality: When choosing Oolong tea, opting for organic Oolong tea is crucial. Organic variants are grown without pesticides or synthetic fertilizers, preserving the natural compounds responsible for the tea’s health benefits.
- Pairing: Pair it with a healthy diet and regular exercise to see the best results.
Precautions
- Caffeine Sensitivity: Because oolong tea contains caffeine, drinking it in high amounts can have adverse side effects like headaches, irritability, increased heart rate, and insomnia. Experts recommend not exceeding 400 milligrams of caffeine a day, and one cup of oolong tea contains about 38 milligrams per serving. Those who are sensitive to caffeine may want to stick to caffeine-free teas or consume with caution.
- Iron Absorption: Oolong tea (like most tea) has flavonoids which can sometimes reduce the absorption in the digestive system due to iron levels. It may, therefore, be better to drink tea outside of meals to limit its impact on iron absorption. When consumed together at meals, eating foods rich in vitamin C can increase the amount of iron absorbed from plant foods.
Oolong Tea vs. Green Tea
The difference in green tea and oolong tea is processing. Green tea is heated in order to halt the natural enzymatic reaction (oxidation) of the leaf. Oolong tea leaves are plucked, kept under carefully controlled conditions and allowed to oxidize. Oolong tea is more beneficial in promoting weight loss because the caffeine and EGCG content is much higher in the green tea versus the oolong tea.
Green Tea is known for its high levels of catechins, green tea is also a strong contender for weight loss. However, from some of the research reviewed above, drinking green tea may offer the most health advantages.
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