Nowadays, many people are trying to stop their daily coffee drinking habit. They are turning to the particular green tea considering as a healthy alternative. The Chinese have been drinking green tea for more than 4,000 years. They drink it as there are many health benefits of green tea. This tea can prevent lots of fatal diseases including cancer, cardiovascular disease and rheumatoid arthritis. It also reduces the blood cholesterol levels and fight 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 simulator elements, now it is banned in any athlete’s competition. It is a diuretic that increase 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.
How much Caffeine is in Green Tea
Green tea contains caffeine, unless it is decaffeinated. Usually, the normal green tea contains more caffeine that the coffee. The amount of caffeine intake can be reduced by infusing them with hot water and reusing the green tea 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, or never brew your green tea. Use those heating pots that can control the temperature of heating water to prepare green tea. 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.
Know your 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 of green tea contains about 30-60 mg of caffeine. Drinking 6-8 Oz cup of green tea is fair as they contain average 90-105 mg of caffeine that is much less than 300 mg.
Avoid green teabags
It is known by everyone that the green tea teabags provide lots of caffeine. The flavor of the teabags are not as good as loose green tea leaves. So, avoid taking green tea teabags and buy loose green tea leaves.
Consider consuming loose green tea leaves
Generally, the loose green tea leaves contain lower levels of caffeine than the brewed tea bags. Moreover, the loose green tea leaves cause less cost than purchasing the tea bags. You can brew loose green tea 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 much caffeine. This higher end green tea is produced from the buds and tender leaves. Moreover, these are harvested in the shady area which is the main reason of increased caffeine levels. So, avoid taking higher end teas like ‘gyokura’. You should consider taking lower quality green tea such as Bancha and Genmai cha. These teas are produced from 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 green tea contains a lower amount of caffeine that is approximately 5 gm in each cup. They also contain lower polyphenols levels. So, you will get less health benefits from the decaffeinated green tea. Moreover, these teas cannot provide better taste as the caffeinated green tea.
Finally, it can be said that green tea is a healthy alternative to coffee. It contains lower caffeine level than in coffee. A cup of green tea 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 in green tea. You can achieve great health benefits of avoiding caffeine from your drink.