Green Tea Benefits: Medical Journal Evidence and Sustainable Drinking Practices

Green tea is celebrated worldwide for its delicate flavor and numerous health benefits. But beyond its role as a healthy beverage, green tea also raises important questions about environmental sustainability. This blog explores the science-backed health benefits of green tea, highlights key findings from medical journals, and discusses how to enjoy green tea responsibly for both personal and planetary health.

What Makes Green Tea Special?

Green tea is made from the leaves of Camellia sinensis that are quickly steamed or pan-fried and then dried, preserving a high concentration of polyphenols—especially catechins like epigallocatechin gallate (EGCG). These compounds are potent antioxidants, helping to protect your cells from damage and reduce inflammation.

Health Benefits of Green Tea

1. Heart Health and Stroke Prevention

Multiple large-scale studies and meta-analyses have found that regular green tea consumption is associated with a lower risk of cardiovascular disease, including heart attacks and strokes.
Green tea helps lower LDL (“bad”) cholesterol and total cholesterol, and may slightly increase HDL (“good”) cholesterol.
A Japanese study of over 40,000 adults found that drinking five or more cups per day was linked to a lower risk of death from cardiovascular disease.

2. Cognitive Function and Brain Health

Green tea contains caffeine and L-theanine, which together may improve alertness, mood, and cognitive performance.
Studies suggest regular green tea drinkers have a reduced risk of cognitive decline and dementia, with a 64% lower risk of memory loss in some populations.
Animal and human studies indicate green tea polyphenols may help protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s.

3. Diabetes and Blood Sugar Control

Green tea may help regulate blood sugar and improve insulin sensitivity, lowering the risk of developing type 2 diabetes.
A meta-analysis found that green tea supplementation can reduce fasting blood sugar and HbA1c, important markers for diabetes management.

4. Cancer Prevention

The antioxidants in green tea, particularly EGCG, have been studied for their potential to reduce the risk of various cancers, including endometrial, ovarian, and possibly others.
While laboratory and animal studies are promising, more large-scale human trials are needed to confirm these effects.

5. Weight Management

Green tea may boost metabolism slightly and help with weight management, especially when combined with a healthy lifestyle.
Its thermogenic properties are attributed to caffeine and catechins, though the effect is modest compared to prescription medications.

6. Other Benefits

May lower blood pressure and support bone health.
May reduce anxiety and stress due to high L-theanine content.
May help prevent tooth decay due to natural fluoride content.

Medical Journal References

Green Tea and Sustainability

Environmental Impact

Conventional tea farming can lead to habitat loss, soil erosion, and biodiversity decline due to deforestation and chemical use.
Waste management and water pollution are concerns in some tea-producing regions.

Sustainable Tea Farming Practices

Organic Farming: Avoids synthetic fertilizers and pesticides, reducing greenhouse gas emissions and supporting biodiversity.
Crop Rotation & Intercropping: Improves soil health and reduces pests naturally.
Natural Pest Control: Uses manure and biological methods instead of chemicals.
Cover Cropping & Reduced Tillage: Prevents soil erosion and maintains soil structure.
Precision Agriculture: Uses technology to minimize resource use and environmental impact.
Certifications: Look for Rainforest Alliance, UTZ, or organic certifications to ensure your tea is produced responsibly.

How to Drink Green Tea Sustainably

Choose brands that use sustainable farming methods and eco-friendly packaging.
Support companies that offset carbon emissions and invest in biodiversity conservation.
Brew only what you’ll drink to avoid waste, and compost used tea leaves when possible.

Conclusion

Green tea is more than just a healthy beverage—it’s a tradition steeped in science and sustainability. By choosing green tea from responsible sources, you can enjoy its many health benefits while supporting a healthier planet.

“Green tea is touted as one of the healthiest beverages on the planet, and it may have many potential health benefits.”
— Healthline, 2025