Black Tea – Benefits, Nutrition, Weight Loss, & Recipes

Tea is the second most consumed beverage on this planet after water. People within the UK have been consuming tea for 350 years and Asia for round 4000 years. A research (2002) says that 77% of adults within the UK devour tea, with a median day by day consumption of two.3 cups (540 ml). Men and ladies drink about the same amount of tea, with 46% choosing unsweetened tea (52% girls, 39% males).

Black tea is without doubt one of the frequent tea types. It is an excellent oxidised type of tea than oolong, inexperienced or white tea. Black tea consumption is greater within the 50–64 age group than within the 19–24 age group (644 ml vs 298 ml).

The black tea comes from ‘Camellia Sinensis’, native to China. It is well-liked attributable to its sturdy, daring style and lengthy shelf life. Before tea was thought-about a beverage in historical instances, individuals used it for medicinal functions. Slowly, it grew to become well-liked due to its flavour and the well being advantages it affords. The most well-known styles of black tea are Assam, Darjeeling, Kenya, Nilgiri and Nepal.

Black tea is a superb supply of antioxidants that play a vital position in protecting the physique wholesome. Black tea and inexperienced tea supply comparable advantages. But scientists are explicitly black tea due to its oxidation course of. Keeping this in thoughts, let’s take a look at what this beverage affords.

Nutritional Value of Black Tea

Usually, individuals drink black tea with milk, however consuming it with water offers the utmost advantages.

Since black tea is probably the most oxidised tea sort, it offers a singular color and flavour. It tastes savoury to candy and has an amber to darkish brown texture. Many individuals drink black tea for power, alertness, and growing metabolism earlier than a exercise. It is because of its caffeine content material.

It additionally incorporates antioxidants that may assist shield your cells from DNA injury. In addition, research trace that antioxidants in black tea might assist reduce the chance of atherosclerosis, which is clogged arteries, significantly in girls.

With that stated, let’s put some gentle on the dietary worth of black tea to know its well being advantages.

1 cup black tea (237gm) incorporates:

  • Calories – 2.4 
  • Carbohydrates – 0.4 grams
  • Fibre – 0.1 grams
  • Fats – 0.0. Grams
  • Proteins – 0.1 grams

It is protected to say that black tea is undoubtedly a wholesome beverage that incorporates all of the important vitamins and minerals. The better part about black tea is the daring flavours that make it a satisfying drink. You can get pleasure from it at any time of the day. 

Including black tea in your day by day weight loss program helps you lead a wholesome life. You can take advantage of this beverage by consuming it recurrently.

Black Tea for Weight Loss

People have discovered a brand new motive to drink black tea – weight reduction!

A research evaluates inter-relationships between tea compounds and the intestine microbiome. It additionally means that black tea works as a probiotic that aids the digestive course of. According to well being specialists, the flavonoids distinctive to black tea assist shed these additional kilos. Black tea solely has roughly two energy per cup. It additionally has 0% ldl cholesterol and saturated fats.

The molecules of black tea are extra vital than the opposite tea sorts. It implies that black tea molecules spend extra time within the small gut. Scientists imagine that the presence of those molecules within the small gut helps improve the quantities of fine micro organism and microorganisms within the intestine microbiome. As a end result, the liver tissues burn fats deposits extra effectively. 

On the opposite hand, black tea is taken into account a weight-loss beverage as a result of it incorporates the best focus of caffeine amongst all of the tea classes. A cup of black tea incorporates about 47 milligrams of caffeine. Caffeine boosts power and will increase metabolic charge. Therefore, consuming black tea earlier than your exercise might assist your physique carry out higher and shed kilos quicker.

Caffeine additionally raises the physique temperature, also referred to as ‘thermogenesis.’ When the temperature will increase, it triggers reactions within the physique that leads to improved metabolism of vitamins and nutritional vitamins, and in the end, fats burning.

If you take a look at the diet desk, you will notice that the calorie rely in black tea is sort of negligible. Replacing excessive-calorie drinks and drinks like juice and soda with black tea can assist reduce weight shortly. Moreover, consuming black tea is a tastier various. Since black tea incorporates flavonoids, it may possibly assist enhance fats distribution. Thus, it could result in a more healthy weight reduction.

Proven Health Benefits of Black Tea

Scientists and researchers are nonetheless experimenting with the properties of black tea to search out extra stable proof relating to weight reduction. Nevertheless, you possibly can embrace black tea in your day by day weight loss program and benefit from the general well being advantages it affords. 

The well being advantages of black tea are immense. From a wholesome coronary heart to improved digestive well being, reducing the possibilities of diabetes, and extra, black tea affords an entire listing of well being advantages. 

Black Tea Reduces the Risk of Diabetes

According to research, lengthy-time period consumption of black tea might assist decrease fasting blood glucose ranges. As a end result, it could assist cut back the charges of sort-2 diabetes. However, there’s a want for extra analysis. In addition, polyphenols like flavonoids are in abundance in black tea. These flavonoids assist decrease the glycemic index.

Another research on older adults exhibits that folks consuming black tea for a chronic interval have 70% low possibilities of experiencing a spike in blood sugar ranges. It means there’s a lesser danger of growing sort-2 diabetes. Another research suggests that ladies consuming greater than or equal to 4 cups of tea per day have a 30% decreased likelihood of getting sort 2 diabetes than different girls.

Going by the above information, it’s protected to say that black tea might assist forestall the chance of sort-2 diabetes. 

Black Tea May Help in Preventing Cancer

Black tea is excessive in theaflavins, an antioxidant that may assist destroy irregular cells within the physique. The free radicals current in our physique can create vital injury by turning the conventional physique cells into cancerous cells.

The antioxidant content material in black tea is so excessive that it retains the free radicals at bay. In addition, it performs a major position within the prevention of considerable most cancers sorts like pores and skin most cancers, breast most cancers, ovarian most cancers, and abdomen most cancers. 

A case-management research in Uruguay means that tea consumption decreases the incidence of lung most cancers in male cigarette people who smoke. Consumption of black tea additionally aids in growing globulin hormones in females all through their menstrual cycle.

Black Tea Helps Improve Heart Functions

Numerous research have proven that consuming black tea lowers the possibilities of stroke in adults.

Black tea consists of flavonoids, which assist forestall plaque accumulation within the arteries. As a end result, it helps cut back cardiac stress. Furthermore, caffeine in black tea dilates the blood vessels of the physique. As a end result, it helps improve blood circulate to all physique elements. The speedier blood circulation helps present extra oxygen to the physique’s organs and tissues. 

One randomised research found that consuming black tea for 12 weeks decreased triglyceride ranges by 36%, blood sugar ranges by 18%, and the LDL/HDL plasma ratio by 17%. 

Another analysis reveals that those that drank three cups of black tea day by day had an 11% decrease likelihood of getting coronary heart illness.

In conclusion, it’s protected to say that individuals who devour black tea day by day are much less vulnerable to growing cardiovascular situations.

Black Tea Helps in Relieving Stress

Drinking black tea reduces cortisol (a stress hormone) manufacturing and helps in normalising it. On the opposite hand, black tea is wealthy in an amino acid referred to as I-theanine that promotes leisure by easing stress. Researchers on the University College London (UCL) found that individuals who drank tea de-pressured quicker than those that drank a faux tea substitute.

If you’re going by way of tough instances mentally, you must drink three or extra cups of black tea in a day. It helps in a speedy restoration from stress. If not handled early, stress could cause continual sicknesses like coronary coronary heart illness and different psychological issues. Drinking black tea additionally helps in soothing your thoughts and permits you to focus.

Black Tea Protects Against Bad Bacteria

The flavonoids and polyphenols present in black tea have antibacterial properties. In addition, a number of research recommend that consumption of black tea helps decrease the chance of helicobacter pylori an infection. It is a bacterial an infection that impacts the abdomen.

Moreover, it additionally prevents pointless sweating, an indication of bacterial an infection. Doctors and well being professionals say that making use of chilled black tea luggage to razor bumps, burns, itchiness, and redness can present deep consolation.

Black Tea Improves Digestive Health

Black tea incorporates many tannins and different chemical substances that positively have an effect on digestive well being and relaxes the system.

The anti-inflammatory properties of black tea assist treatment digestive issues. In addition, they assist fight abdomen ulcers, increase the immune system well being, and supply a therapeutic impact on gastric and intestinal sickness. Research revealed within the Journal of Evidence-Based Complementary and Alternative Medicine appeared on the results of black tea on diarrhoea in 60 individuals aged 2 to 12. The randomised managed research discovered that black tea has antidiarrhoeal results and can assist relieve abdomen ache.

Black tea aids the expansion of fine intestine micro organism, thereby bettering intestine well being.

Black Tea Makes Stronger Bones

The flavonoids current within the black tea helps preserve the bones wholesome, subsequently stopping fractures.

Minerals like potassium, magnesium, and phosphorus preserve the bones stronger and cut back the possibilities of growing arthritis and different joint points.  In addition, a research suggests that ladies who drink greater than or equal to a few cups of tea per day have a decrease danger of rheumatoid arthritis.

On the opposite hand, phytochemicals assist cut back irritation within the muscle tissue, particularly joints. It permits straightforward mobility. Drinking black tea additionally results in higher bone mineral density. 

Black Tea Beneficial for Good Oral Health

Oral issues like bleeding gums, dangerous breath, plaque formation and so forth., can have an effect on your well being and self-esteem. Polyphenols like flavonoids, tannins, and catechins possess anti-microbial properties that assist preserve your oral well being intact. 

Black tea promotes the manufacturing of salivary enzymes. If you devour black tea recurrently, it may possibly decrease irritation, forestall cavities, and cease the expansion of micro organism.  Dr Wu’s research means that rinsing the mouth with black tea for 30 seconds, 5 instances, at a 3-minute interval, reduces plaque micro organism from growing.

Doctors suggest consuming a cup or two of unsweetened black tea with water. It helps destroy and surpass micro organism that trigger dangerous breath and tooth decay.

Black Tea: Healthy Drink

Making black tea might be one of the crucial manageable duties. However, it’s all about precision and timing. If you miss something, it may possibly alter the style. But don’t fear! This part will inform you the best way to make tasty, refreshing varieties of black tea at dwelling, like a professional.

Lemon Black Tea Recipe


  • Loose-leaf black tea – 2 tbsp (teabag additionally works positive) 
  • Water – 1 cup
  • Lemon – non-obligatory


  • Take a saucepan, add water, and cook dinner on a medium flame for a few minutes. 
  • When the water involves a boil, add the unfastened tea leaves whereas stirring (be sure to carry the range to medium warmth).
  • Boil the combination on a low flame and let the water infuse all the weather of black tea. 
  • Strain the leaves, add lemon juice and serve scorching. 

Iced Black Tea Recipe


  • Loose-leaf black tea: 2 tbsp (teabag additionally works positive) 
  • Crushed cardamom pods: 3 
  • Fresh Mint: 3-4 leaves
  • Rosewater: 1 tbsp
  • Honey: 1 tbsp


  • Add the water to a pan and brew tea. Allow it to chill. 
  • Now, add tea powder, cardamom and let the flavours infuse. (Let it simmer). 
  • Filter the tea, add honey, rose water, mint leaves and serve chilly or scorching. 

Black Tea: Other Ways to Use

  • Black tea can impart a smoky flavour to soups, together with purple meat or mushrooms.
  • Poaching meals in black tea infuses the aroma of the tea into the meals. For instance, poaching mushrooms in lapsang souchong black tea is one choice.
  • For cooking beans and grains: Substituting tea for water lends a smoky contact to the meals flavour.
  • In desserts: Steep black tea leaves in heat milk after which use it in puddings or custards. Similarly, you possibly can put together a chocolate mousse with Earl Grey black tea infusion.

Possible Side Effects of Black Tea

While black tea is all good on your well being, you must know that every part on this world has limitations. If there are execs, there might be cons as nicely. The identical goes for black tea. Here are the potential uncomfortable side effects of black tea that you must know. 

  • Reduced iron absorption 
  • Increased nervousness and restlessness 
  • Poor sleep 
  • Nausea 
  • Heartburn 
  • Pregnancy problems 
  • Caffeine dependence 
  • Headaches 
  • Dizziness 

Hence, you need to drink black tea sparsely. Overuse might lead to uncomfortable side effects and hostile reactions. So, you must drink and use black tea sparsely. That means, it is possible for you to to reap all its well being advantages. 


It is finest to drink plain black tea. Adding milk, sugar, cream, and syrups will improve the calorie content material and probably cut back its well being advantages. Moreover, in case you are well being acutely aware, you must chorus from prepared-to-drink teas and iced teas.

These tea sorts are much less wholesome. As talked about above, black tea has many well being advantages, from controlling diabetes to lowering the chance of coronary heart illness and extra. However, reasonable consumption is suggested due to its hostile uncomfortable side effects. Consult your physician earlier than together with black tea in your weight loss program.

Q. Is consuming black tea good for you?

A. Yes, black tea affords a number of benefits and is excessive in antioxidants. In addition, black tea additionally consists of intestine-pleasant micro organism and reduces blood stress. Other benefits embrace a decrease danger of stroke, decrease blood sugar ranges and improved focus. Hence, one ought to drink black tea to accumulate these advantages.

Q. What is the distinction between black tea and common tea?

A. Regular tea is ready with spices, herbs, and milk; whereas, black tea doesn’t embrace any of those elements. On the opposite hand, black tea is a beverage made by pouring boiling water over recent Camellia sinensis leaves and steeping them for a number of minutes.

Q. Is it OK to drink black tea every single day?

A. Yes, consuming as much as 4 cups a day is helpful for the physique and might trigger no hurt. However, extreme consumption is dangerous attributable to caffeine quantities, which may trigger hostile results.

Q. Can I drink black tea at night time?

A. Drinking black tea at night time isn’t a good suggestion if caffeine inhibits your sleep. Instead, earlier than bedtime, you must follow natural teas, as they nearly include no caffeine. Another choice is chilly brew your tea due to its low caffeine content material.

Q. Which tea has probably the most antioxidants?

A. Different teas include differing kinds and quantities of antioxidants. However, their results on the physique are primarily the identical. Your physique will obtain antioxidants like catechins and polyphenols, whatever the tea you drink. Hence, your tea desire ought to all the time depend upon the quantity of caffeine you want in your system and the particular advantages related to every selection.

Q. Is black tea Good for the liver?

A. Yes, black tea could also be useful in reducing the degrees of enzymes and fat within the liver.

Q. Is black tea Good for an empty abdomen?

A. Yes, you possibly can devour black tea on an empty abdomen. However, if the standard of the tea isn’t good, it could trigger acidity. Generally, it’s preferable to drink tea after meals and snacks, because it aids in digestion and prompts the metabolism.

Q. Can Gastric individuals drink black tea?

A. Yes, good high quality black tea is very efficient at treating diarrhoea, and it additionally soothes an upset abdomen.

Q. Why is black tea higher than tea with milk?

A. Tea has potent antioxidants, and including milk cuts down the antioxidants. In addition, including milk makes your tea a supply of irritation and acidity.

Q. Why black tea is dangerous for you?

A. Consuming extreme quantities of black tea (greater than 4 or 5 cups per day) might lead to well being problems. It is primarily attributable to caffeine. The attainable uncomfortable side effects of black tea are nervousness and the lack to sleep.

Q. Is black tea inflammatory?

A. No, it’s anti-inflammatory. It helps decrease the C-reactive protein ranges (an indication of irritation).

Q. Which is more healthy, black or inexperienced tea?

A. Except for the polyphenol content material, they’ve an identical benefits. Black tea is commonly choice in case you’re trying to find a caffeine increase. However, in case your physique is delicate to caffeine, inexperienced tea is a superb various as a result of it incorporates L theanine (an amino acid) that’s enjoyable.

Q. Is black tea good for losing a few pounds?

A. Yes. Flavonoids current in black tea lower visceral fats and triglyceride ranges. In addition, it decreases weight problems brought on by irritation. Furthermore, a cup of black tea incorporates solely about two energy. It additionally has no ldl cholesterol or saturated fats, which ends up in weight reduction.

Q. What does black tea do to your physique?

A. Black tea consists of antioxidants generally known as flavonoids, useful for cardiovascular well being. In addition, common consumption might assist cut back the chance of many illnesses like coronary heart illness, hypertension, raised ldl cholesterol, elevated triglyceride ranges, and weight problems. 

Q. What occurs in case you drink black tea on an empty abdomen?

A. Tea is barely acidic, and consuming tea on an empty abdomen would possibly upset the acid-primary steadiness. It can result in acidity or indigestion. Additionally, black tea incorporates a compound referred to as theophylline, which dehydrates the physique and will trigger constipation. Therefore, consuming black tea on an empty abdomen isn’t advisable.

Q. Can we add sugar in black tea?

A. Yes, you possibly can. However, including sugar to a cup of tea, whether or not refined white sugar or honey, will increase the calorie rely. 

Q. Is black tea with lemon good for you?

A. Yes, by including lemon to black tea, you possibly can assist preserve your calorie and fats consumption beneath management. That is as a result of black tea restricts the physique’s capacity to soak up iron, however the lemon works in the wrong way by supporting the physique’s capacity to soak up iron. Therefore, lemon with black tea is nice for you.

Q. Is black tea with lemon good for digestion?

A. Yes, black tea incorporates tannins, which have an astringent impact. It aids in lowering irritation and irritation, which may contribute to irregular bowel actions. Therefore, black tea improves intestine well being and digestion. 

Q. What are the advantages of consuming tea with lemon?

A. Yes, there are quite a few benefits of consuming black tea with lemon. Lemon is a potent antioxidant that aids the physique in combating free radicals. Consuming lemon black tea protects you from a wide range of illnesses and likewise aids within the battle towards early indications of ageing. Both lemon and tea are diuretics. It means they forestall water retention within the physique, therefore stopping bloating.

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