Tea is one of the most consumed beverages in the world, cherished for its flavor, calming effect, and proven health benefits. But did you know that the timing and way you drink different teas can dramatically change how your body reacts to them?
The image above breaks down a simple guide, but let’s go deeper with scientific facts and research-based explanations. Here is the right way to drink green tea, black tea, herbal tea, and iced tea—according to nutritionists and studies.
🍵 1. Green Tea: Never on an Empty Stomach — Always After a Meal
Green tea is packed with antioxidants, especially catechins like EGCG (epigallocatechin gallate), known for boosting metabolism, improving heart health, and lowering inflammation.
✔️ Why you should NOT drink green tea on an empty stomach
According to a study published in the Journal of Clinical Nutrition, drinking green tea on an empty stomach may cause:
- Stomach irritation
- Acid reflux
- Nausea
- Digestive discomfort
This is due to tannins in green tea, which increase stomach acid production.
✔️ Best time to drink green tea
After meals — ideally 30–60 minutes after eating.
This allows your body to absorb the antioxidants without irritating your stomach.
✔️ Bonus fact
Studies show that drinking 2–3 cups per day may reduce the risk of cardiovascular diseases by up to 20%.
☕ 2. Black Tea: Never at Night — Always in the Morning
Black tea is stronger and more oxidized than green tea, making it richer in flavor and much higher in caffeine.
✔️ Why black tea is not recommended at night
A cup of black tea contains 40–70 mg of caffeine, which can:
- Delay sleep onset
- Reduce sleep quality
- Increase nighttime restlessness
A 2020 sleep study found that caffeine consumed within 6 hours of bedtime can significantly disrupt sleep.
✔️ Best time to drink black tea
Morning or early afternoon, especially as a gentler alternative to coffee.
✔️ Health benefits
Research shows black tea may:
- Improve gut microbiota
- Support heart health
- Reduce LDL cholesterol by up to 11%
🍯 3. Herbal Tea: Never in the Morning — Always at Night
Herbal teas (chamomile, mint, ginger, lavender, etc.) are naturally caffeine-free.
✔️ Why herbal tea is perfect at night
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