Spilling the Tea on Tea

What I’ve learned about tea after drinking it every single day.

I drink tea the way some people breathe air. Green, black, herbal, you name it. But I recently realized that while I love the ritual, I didn’t know enough about what that cup was doing for my body.

So I dove into the research, and it turns out, tea is one of the most studied beverages on Earth, with some pretty impressive health benefits. Let’s unpack what’s real, what’s hype, and how to make the most of your next brew.

Green Tea

A fun fact about me is I drink a cup of sencha green tea every morning without fail. Specifically, Rishi sencha (if you were wondering). Something about the taste and slight bitterness makes it the perfect way to start each morning. And the fact that I know it has antioxidants helps too.

Green tea’s star compound, epigallocatechin gallate (EGCG), is a type of catechin, which is a natural antioxidant that protects your cells from oxidative stress.

What the research says:

• Green tea supports heart and metabolic health: Meta-analyses show that regular green tea consumption can modestly lower body fat and LDL (“bad”) cholesterol levels

• Reduces inflammation and oxidative stress: EGCG helps reduce markers of inflammation and oxidative stress, both key drivers of chronic disease

• Promotes healthy blood vessels and circulation: Daily green tea intake has been linked to better endothelial (blood vessel) health, which supports healthy blood pressure and circulation

Matcha, a popular favorite that I’m a HUGE fan of, is the concentrated version of green tea. It’s powdered green tea made from shade-grown leaves. Because you’re consuming the entire leaf rather than an infusion, you get a higher concentration of antioxidants and L-theanine.

What the research says:

• Matcha can boost focus while keeping you calm: Matcha’s combo of caffeine and L-theanine helps improve attention and mental clarity without the jittery feeling you might get from coffee

• It may gently support your metabolism: Early research suggests that matcha can slightly increase fat burning during moderate exercise, helping your body use energy more efficiently

If you’re as matcha-obsessed as I am, I have a separate blog post that dives deeper into all of its benefits!

Green tea caffeine content: ~30–70 mg (matcha higher end)

Taste profile: Grassy, umami, slightly bitter — smooth with milk or citrus

When it’s best to drink it: Morning or mid-afternoon for a calm, focused energy

Black Tea

Something I didn’t learn until one of my favorite classes at Emory is that green tea and black tea actually come from the same plant, called Camellia sinensis. The only difference between them is how they’re processed. Black tea leaves are fully oxidized, which deepens their color and creates unique compounds called theaflavins and thearubigins. These are what give black tea its rich flavor and some impressive health benefits.

What the research says:

• Black tea supports heart health: Regularly drinking black tea has been linked to small but meaningful improvements in LDL (“bad”) cholesterol and how well your arteries function — both important for long-term heart health

• It can help keep your gut healthy: The antioxidants in black tea, called polyphenols, may act like prebiotics by supporting the growth of good gut bacteria and reducing less helpful ones

If you’re someone who loves the ritual of a strong morning brew, black tea can be a great alternative to coffee. It’s smooth, energizing, and a little gentler on the caffeine front.

Black tea caffeine content: ~40–70 mg per cup

Taste profile: Malty, bold, sometimes smoky

When it’s best to drink it: Morning or early afternoon for sustained alertness

Pu erh tea

I first heard about Pu-erh tea when I was in Asheville at a Chinese teahouse. During a tasting, our tea expert introduced us to a sticky rice infused Pu-erh, and I was instantly intrigued, partly because anything with food involved I love, and partly because I had never heard of this type of tea before. The tea master might’ve been Pu-erh’s biggest fan, and he eagerly shared all its fascinating benefits.

Pu-erh (pronounced poo-air) is a fermented tea from China’s Yunnan province that’s aged like wine. This aging process gives it a rich, earthy flavor and creates bioactive compounds with potential gut and metabolic benefits.

Before I tried it, I assumed it might taste like hot kombucha since it’s fermented, but surprisingly, it doesn’t at all. Instead, Pu-erh has the depth of a strong black tea with a smooth, almost creamy richness.

What the research says:

• May help improve cholesterol levels: Both human and animal studies suggest Pu-erh tea can lower LDL (“bad”) cholesterol and triglycerides while increasing HDL (“good”) cholesterol, all of which support heart health (Phytotherapy Research, 2015).

• Supports gut health and metabolism: Because Pu-erh is fermented, it contains probiotic-like compounds and plant polyphenols that can help nourish healthy gut bacteria and support balanced metabolism

• Packed with protective antioxidants: Compounds formed during fermentation, called theabrownins, have strong antioxidant and anti-inflammatory properties and may help protect the liver

• May aid digestion and fat metabolism: Some studies show Pu-erh can help the body process fats more efficiently. In both humans and animals, it’s been linked to small decreases in body fat and better overall digestion

The tea expert in Asheville told us he always drinks a cup after a late-night meal because “it latches onto all the oils in your body and leaches them out.” While that might be a bit of folklore, there is evidence that Pu-erh can support digestion and fat metabolism, so drinking it after food definitely makes sense.

Pu-erh caffeine content: ~30–70 mg (varies by fermentation)

Taste profile: Earthy, woody, slightly sweet with age

When it’s best to drink it: After meals — may aid digestion and fat metabolism

Chai Tea

As someone who’s obsessed with fall and anything cozy, chai tea is one of my absolute favorites. Traditionally known as masala chai, this Indian spiced tea blends black tea with warming spices like cinnamon, cardamom, ginger, cloves, and black pepper. It’s typically steeped in milk for a creamy, aromatic drink that feels like a hug in a cup.

What the research says:

• Can help calm inflammation: Many of the spices in chai (especially ginger and cinnamon) contain natural compounds that help lower inflammation and protect your body from oxidative stress

• Supports healthy digestion and eases bloating: Spices like cardamom and black pepper have long been used to aid digestion, and studies suggest they can help ease bloating and stimulate the digestive system

• May help balance blood sugar: Cinnamon, one of chai’s key ingredients, has been studied for its ability to support healthy blood sugar and insulin levels

• Can support heart health: The black tea base in chai adds antioxidants that may help lower LDL (“bad”) cholesterol and keep your blood vessels healthy

The beauty of chai is that its benefits don’t stop with the tea itself, but it’s the spices that make it such a powerful blend. If you’re looking for a caffeine-free option with soothing, anti-inflammatory, and de-bloating effects, try simmering those same spices (like cinnamon, ginger, and cardamom) in warm plant milk or water before bed. It’s a caffeine-free version of chai that’s just as comforting.

Chai caffeine content: ~40–60 mg per cup (depends on black tea strength)

Taste profile: Spiced, creamy, warm, slightly sweet

When it’s best to drink it: Morning or mid-afternoon; great for focus and comfort without the crash

Herbal Teas

I’m a huge fan of herbal teas, especially after I’ve already had my morning green tea fix and want something warm without caffeine. Herbal teas aren’t technically “tea” since they’re made by steeping herbs, flowers, or roots in hot water rather than tea leaves, but they’re packed with flavor and plant compounds that offer unique benefits.

Here are a few of my favorites and what the research says:

• Chamomile: Famous for its calming, sleep-promoting effects. Studies suggest chamomile extract may help ease mild anxiety and improve sleep quality

  • Caffeine content: 0 mg

  • Taste profile: Mild, floral, slightly sweet

  • When to drink it: Before bed or anytime you need to unwind

• Ginger: A go-to for digestion and nausea relief. Research shows ginger can help reduce inflammation and support gut comfort

  • Caffeine content: 0 mg

  • Taste profile: Spicy, warming, slightly citrusy

  • When to drink it: After meals to aid digestion or in the morning to wake up your system

• Peppermint: Naturally refreshing and known to relax intestinal muscles, making it helpful for bloating and IBS symptoms

  • Caffeine content: 0 mg

  • Taste profile: Cool, minty, clean

  • When to drink it: After meals or in the afternoon when you want something light and soothing

• Rooibos: A South African herbal tea that’s caffeine-free and rich in antioxidants like aspalathin and quercetin. Some studies suggest potential heart-protective effects, though human data is still limited

  • Caffeine content: 0 mg

  • Taste profile: Naturally sweet, nutty, slightly caramel-like

  • When to drink it: Anytime—great in the evening or as a coffee alternative for a cozy, caffeine-free option

• Rose Petals: Light, floral, and mood-boosting. Rose tea is rich in polyphenols and aromatic compounds that may support relaxation, reduce oxidative stress, and promote skin health. Lab and topical studies show that rose petal extracts can reduce skin inflammation, inhibit enzymes involved in wrinkle formation, and activate antioxidant defense pathways in skin cells

  • Caffeine content: 0 mg

  • Taste profile: Delicate, floral, slightly tart

  • When to drink it: Afternoon or evening for a calming, aromatic break

Tea vs. Coffee

Both tea and coffee bring health perks, but they’re quite different in terms of their health benefits. The key differences come down to caffeine, bioactive compounds, and how they affect your body.

• Caffeine & Focus: Coffee packs more caffeine (~90–120 mg per cup) vs. tea (~30–70 mg). It gives a faster energy spike, while tea offers a slower, steadier focus thanks to L-theanine, which balances caffeine’s stimulating effects

• Antioxidant Profiles: Tea is rich in catechins and theaflavins, while coffee is high in chlorogenic acids. Both protect against oxidative stress, but tea’s compounds tend to be gentler on the stomach

• Heart Health: Moderate consumption of both beverages is linked to lower cardiovascular disease risk

• Anxiety & Sleep: If you’re caffeine-sensitive, tea’s lower caffeine and L-theanine content make it less likely to disrupt sleep or spike anxiety levels.

If you’re wondering which tea to reach for depending on how you’re feeling, here’s your quick cheat sheet, because there really is a tea for everything.

For De-Bloating:

• Peppermint tea – relaxes intestinal muscles and reduces gas and bloating

• Ginger tea – supports digestion and eases abdominal discomfort

• Chai (with cardamom and black pepper) – stimulates digestion and helps reduce water retention

For Antioxidant Power:

• Green tea – rich in EGCG to fight oxidative stress and inflammation

• Black tea – contains theaflavins that protect cells and support heart health

• Rooibos tea – caffeine-free source of flavonoids and quercetin

• Rose petal tea – high in polyphenols and anthocyanins that neutralize free radicals

For Skin Health:

• Rose petal tea – antioxidants may protect skin cells from oxidative damage and inflammation

• Green tea / Matcha – catechins help support collagen and defend against UV stress

• Chamomile – calming and anti-inflammatory, may soothe skin from the inside out

For Energy & Focus:

• Matcha – caffeine + L-theanine = calm, steady focus

• Black tea – provides a smooth energy boost without the crash

• Chai tea – warming spices + caffeine = cozy alertness

For Stress & Calm:

• Chamomile – promotes relaxation and better sleep

• Green tea / Matcha – L-theanine promotes calm focus

• Rose petal tea – mood-lifting and aromatic

For Digestion & Gut Health:

• Pu-erh tea – fermented; supports gut microbiome and fat metabolism

• Ginger tea – boosts digestive motility and reduces nausea

• Peppermint tea – eases bloating and IBS symptoms

• Chai spices – cardamom and black pepper gently stimulate digestion

For Heart Health:

• Green tea – supports healthy cholesterol and blood vessel function

• Black tea – improves arterial health

• Rooibos – antioxidant support for circulation

Whether it’s a morning matcha, an afternoon black tea, or a chamomile before bed, tea has become one of those little daily rituals that genuinely make a difference for me, not just in how I feel, but in how I show up during the day.

From antioxidants that support your heart and brain to fermented teas that boost your gut, each cup brings something unique to the table. And unlike coffee, tea’s L-theanine helps you stay focused without the jitters, making it the perfect option for both early mornings and late-night wind-downs.

My current lineup:

• Morning: Sencha green tea

• Afternoon: Pu-erh tea or matcha latte with almond milk

• Evening: ginger or Settle tea by Grace Farms

After reading this, I hope you see that tea is something truly special, not just for its health benefits, but for the culture, history, and ritual behind every cup. It’s such an easy habit to build into your day, yet it can have a real impact on how you feel, think, and unwind. So next time you’re tempted by a sugary latte, try reaching for a cup of tea instead; it’s Something Better.

References

Green Tea & Matcha

Cochrane Review. (2020). Green tea for weight loss in adults with overweight or obesity. Cochrane Database of Systematic Reviews, CD008650.

Frontiers in Nutrition. (2022). The effects of green tea catechins on oxidative stress and inflammation. https://www.frontiersin.org/articles/10.3389/fnut.2022.1084455/full

Willems, M. E. T., et al. (2018). Matcha green tea drinks enhance fat oxidation during brisk walking in females. Journal of the International Society of Sports Nutrition, 15(1), 14. https://pubmed.ncbi.nlm.nih.gov/29345213/

Unno, K., et al. (2018). Effects of matcha green tea powder on stress and cognitive function in healthy adults. Nutrients, 10(11), 1468.

Haskell-Ramsay, C. F., et al. (2017). The effects of L-theanine and caffeine on cognitive performance and mood. Nutrients, 9(8), 914.

Black Tea

Gardner, E. J., et al. (2007). Black tea and cardiovascular risk factors: A meta-analysis. Clinical Nutrition, 26(3), 315–326. https://pubmed.ncbi.nlm.nih.gov/24972454/

Kishimoto, Y., et al. (2022). Black tea consumption affects gut microbiota composition in healthy adults. Journal of Nutritional Science and Vitaminology, 68(5), 366-375. https://pubmed.ncbi.nlm.nih.gov/37940573/

Pu-erh Tea

Pan, H. et al. (2016). Reduction of body fat and improved lipid profile associated with daily consumption of a Pu-erh tea extract. Phytotherapy Research, 30(2), 214–220. https://pubmed.ncbi.nlm.nih.gov/26579803/

Feng, Q. et al. (2019). Theabrownin from Pu-erh tea regulates lipid metabolism via gut microbiota–bile acid–FXR pathway. Nature Communications, 10, 4971. https://www.nature.com/articles/s41467-019-12896-x

Zhang, L. et al. (2019). Pu-erh tea improves lipid metabolism and liver function in high-fat-fed mice. Frontiers in Pharmacology, 10, 63.

Chai Tea (Spices & Black Tea Base)

Rahmani, A. H. et al. (2021). Health-promoting effects of ginger and its bioactive compounds. Frontiers in Nutrition, 8, 765081.

Ranasinghe, P. et al. (2013). Medicinal properties of cinnamon: A review. Annals of Family Medicine, 11(5), 452-458.

Hodgson, J. M. et al. (2018). Effects of black tea on vascular function and blood pressure. Advances in Nutrition, 9(5), 582–592.

Herbal Teas

Amsterdam, J. D. et al. (2016). Chamomile (Matricaria chamomilla L.) for generalized anxiety disorder: A randomized clinical trial. Phytomedicine, 23(14), 1735–1742.

Mao, Q. Q. et al. (2020). Ginger and its bioactive compounds on gastrointestinal disorders. Critical Reviews in Food Science and Nutrition, 60(12), 2209-2222.

Ford, A. C. et al. (2014). Peppermint oil for irritable bowel syndrome: A systematic review and meta-analysis. Journal of Clinical Gastroenterology, 48(6), 505–512.

Dludla, P. V. et al. (2021). Rooibos tea and cardiometabolic health: A review. Plants, 10(3), 628.

Lee, H. S. et al. (2018). Antioxidant and skin-protective effects of rose petal extracts. Journal of Food Science, 83(8), 2031–2038.

Tea vs. Coffee

Kim, Y. et al. (2022). Association of coffee and tea consumption with cardiovascular disease and mortality. European Journal of Preventive Cardiology, 29(7), 988–997.