The world of tea offers something for everyone, depending on your taste, mood, and health goals. All true tea comes from the tea plant Camellia sinensis. That’s right, black tea, green tea, white tea, and oolong tea all come from the same plant—everything else is technically a tisane (herbal tea). What makes them so unique in look and taste is the way they are grown, harvested, and prepared. Even though tea tends to have less caffeine than most coffee, all of these teas have some caffeine. Whether caffeine is a positive or negative for you may be a personal preference, but can also involve your DNA—specifically, a gene called CYP1A2. This gene codes for an important enzyme, specifically cytochrome P450 family 1 subfamily A member 2 (CYP1A2 is the abbreviation). It’s part of the cytochrome P450 superfamily of enzymes, which are critical for important functions like metabolism of drugs and chemicals in the liver. As it turns out, CYP1A2 is responsible for most (about 95%) of caffeine metabolism3. One variant of this “caffeine gene” causes the liver to break down caffeine very quickly. Those of us who have the AA genotype handle coffee and tea like a boss. These fast metabolizers break down caffeine4 significantly more quickly than those people who inherited the slower variant of CYP1A2, the AC/CC genotype. Does that mean that if you are a slower caffeine metabolizer you shouldn’t have any tea? For most people, the benefits of tea outweigh the caffeine amount. Just limit your intake, and if it makes you feel jittery, just cut back or go decaf (which still has some antioxidants). White tea tends to have the least caffeine, but for all varieties, it really depends on the source, the amount you are using, the brewing temperature, and how long you steep your tea. Heavy metals can be found in plant products because these metals are absorbed from the soil. Tea can absorb lead, mercury, arsenic, cadmium and other toxins5. White tea, because it is picked sooner, is known to have lower amounts5 of these toxicants on average. Tea leaves can also be exposed to pesticides6. To limit pesticide residues, opt for organic options whenever you can to further minimize any unnecessary chemical exposure. In addition, buying higher quality teas and not over-steeping are practical ways to limit toxins in tea. White tea is characterized by its light color and mild flavor. It is an extremely easy tea to drink and has the lowest caffeine content on average of all tea types, making it a great choice if caffeine isn’t your thing but you still want a little pick-me-up. Green tea and EGCG have been shown through research to benefit important health processes underlying cardiovascular and metabolic health10, as well as cancer9. Additionally, green tea has a famous amino acid, L-theanine, known for its relaxant and anti-anxiety11 properties. Green tea comes in different forms. Each has their own individual taste and array of bioactives. Here’s how the different green teas rank: Many types of black teas are blends of different varieties of black teas from different regions. It also has the highest caffeine content of all tea types on average. Since black teas are oxidized, the catechins originally present are converted to theaflavins. While the high catechin content in green tea is a major health benefit, studies have shown14 that theaflavins are just as powerful antioxidants, making black tea a perfect choice if you are needing a boost of caffeine and want the antioxidant benefit. Black teas don’t tend to differ too much in health benefits; choosing the right one for you is really a matter of taste. Some of the most common black teas include: Oolong tea is produced similarly to black tea, except oolong is oxidized for half the time. Although the mechanisms are still shaking out, research demonstrates that dark teas like oolong help favorably modulate our gut microbiome15.Oolong tea is also thought to increase metabolism16 and fat oxidation, thereby impacting body weight. More studies are needed in this area. The bottom line? All teas are healthy beverage options, so choose based on your personal goals, genetic makeup, and flavor preferences. A cutting-edge nutrition deep dive taught by 20+ top health & wellness experts
