Give Teas a Chance

Give Teas a Chance
Melinda Hemmelgarn, M.S., R.D.

Looking for a good soft drink substitute? Try tea. Lester Mitscher, Distinguished professor of Medicinal Chemistry at the University of Kansas in Lawrence, is an expert on the healing compounds found in plants. He says tea is loaded with powerful antioxidants that can help prevent and delay chronic diseases.

Mounting research shows that the antioxidant compounds in tea can help reduce the risk of chronic diseases, such as cancer, heart disease, high blood pressure, and stroke. New research from the University of Illinois College of Dentistry shows that compounds in tea may even kill or suppress the growth of cavity-causing bacteria in dental plaque, thereby helping to prevent gum disease and tooth decay. Plus, tea is a natural source of tooth-strengthening fluoride.

Tea is the second most popular beverage in the world, after water, and has been consumed by humans for almost 5000 years. Food historian, Irena Chalmers, reports that tea drinking is a daily ritual for the majority of the world’s population. It’s more than a quick pick-me-up, she says. “It’s an occasion, a deliberate pause for pleasure and relaxation.” The Chinese are thought to be the first tea drinkers, but we can thank American ingenuity for inventing the tea bag; and, in 1904, at the St. Louis World’s Fair, iced tea was first introduced.

Green, black, and oolong teas are called “true” teas because they all come from the leaves of the bushy evergreen shrub called Camellia sinensis. The difference between the three varieties has to do with how they are processed. According to Mitscher, “the antioxidant properties of all three are quite pronounced, but they are especially high in green tea.”

Mitscher thinks that the frequent consumption of green tea by Asian populations may explain their longevity. Asians tend to develop cancer at an older age, he said. Mitscher described cancer as “the accumulation of genetic damage affecting cell division.” The antioxidants found in tea--as well as a variety of fruits and vegetables--help protect cells from genetic damage that leads to cancer.

Herbal teas are not "true teas;" they can be made from any plant, and may include leaves, roots, flowers, berries and flavorings. Their therapeutic value varies, but most don’t contain as many antioxidants.

It's easy to be misled by commercial iced teas with fancy names and herbal ingredients. Varro Tyler, Ph.D., an herbal expert and Professor Emeritus at Purdue University, says some herbal teas are worthless because ingredients such as echinacea, ginkgo, saw palmetto and milk thistle are not water-soluble. Read labels carefully, and you’ll find that most are pre-sweetened and may contain more calories than expected. Snapple's Mint Flavored Tea and Raspberry Flavored Tea, for example, each pack 200 calories per 16-ounce bottle.

Steer clear of herbal “diet” or “cleansing” teas that contain senna--a powerful herbal laxative. With repeated use, the body loses water and minerals, and there have been deaths associated with these teas.

For the most nutritious and delicious tea, make your own home brew and sweeten it yourself--you’re less likely to add as much sugar than is typically found in commercial brands. Try flavoring with a sprig of fresh mint, a splash of fruit juice, or a twist of lemon or lime. Brewed tea is preferable to sun tea, according to Mitscher, becaue sun tea doesn't reach a high enough temperature to release as many antioxidants. Skip the instant powdered varieties of tea as well--they don't have high levels of protective antioxidants.

Wondering whether to choose regular or decaffeinated varieties? Mitscher says the decaffeination process won’t significantly lower antioxidant levels. The caffeine level of tea is naturally lower than coffee --about 40 milligrams of caffeine per 8 ounce cup of brewed tea, versus 85 milligrams in the same amount of brewed coffee.

Sources: Lester Mitscher, KU Medical Center, June 29, 2001;
Environmental Nutrition , May '99; July 2000.

"The Great Food Almanac: A Feast of Facts from A to Z," Irena Chalmers.
http://outreach.missouri.edu/hesnutrnews/health7-26.htm