Black Tea – Nutritional Facts, Benefits, Weight Loss, and Healthy Recipes

Black Tea Benefits
Black Tea Benefits

Black tea is a popular variety of tea. It is the most oxidised variety of tea when compared to oolong, green, or white tea, and it is derived from the bush ‘Camellia Sinensis.’ After water, tea is the world’s second most popular beverage.

Because of its powerful, rich flavour and lengthy shelf life, black tea is popular. Before tea was considered a beverage, it was used for therapeutic purposes, and it gradually gained popularity, not only for its flavour, but also for the health benefits it provides.

Black tea is a fantastic source of antioxidants, which play an important part in keeping the body healthy. Although black tea and green tea have certain similarities in terms of health benefits, scientists are focusing only on black tea due to the oxidation process.

weight loss with black tea
weight loss with black tea

Black Tea’s Nutritional Value

Black tea is typically served with milk, however drinking it with water is thought to be the most healthful.

Because it is the most oxidised of all tea varieties, it has a distinct colour and flavour that ranges from savoury to sweet and has an amber to dark brown texture. Because of the caffeine level, many individuals drink black tea for energy, alertness, and to increase metabolism before working out.

black tea nutritional value
black tea nutritional value

It also contains antioxidants, which can aid in the protection of your cells from DNA damage. According to research, antioxidants in black tea may help reduce the risk of atherosclerosis, or clogged arteries, especially in women.

With that in mind, let’s shed some light on the nutritional content of black tea in order to better comprehend its health advantages.

1 cup black tea has the following ingredients:

  • Calories – 2.4 grammes Carbohydrates – 0.4 grammes
  • 0.1 gramme fibre
  • 0 grammes of fat
  • 0.1 gramme of protein

Based on the components listed above, black-tea is unquestionably a healthy beverage that contains all of the necessary nutrients and minerals. The nicest thing about black-tea is its robust tastes, which make for a pleasant drink that can be enjoyed at any time of day.

Weight Loss with Black Tea

Weight Loss with Black Tea
Weight Loss with Black Tea

People are drinking black tea for a new reason: weight loss!

According to a study published in the European Journal of Nutrition, black-tea acts as a prebiotic that assists the digestive process. According to health experts, the flavonoids particular to black-tea aid in the loss of excess weight.

Black tea molecules are bigger than those of other teas. This means that the molecules of black-tea spend more time in the small intestine. Scientists believe that the presence of these compounds in the small intestine aids in the population of beneficial bacteria and microorganisms in the gut microbiome. As a result, fat deposits in the liver are burned more efficiently.

Black tea, on the other hand, is regarded a weight reduction beverage since it contains the highest percentage of caffeine of any tea category. A cup of black-tea has around 47 mg of caffeine.

Caffeine is well-known for increasing metabolic rate and boosting energy. Drinking black-tea before working out may help your body function better and lose weight faster.

Caffeine boosts the body temperature, a process known as ‘thermogenesis.’ When the temperature rises, it causes reactions in the body that result in improved nutritional and vitamin metabolism and, eventually, fat burning.

Looking at the nutrition table, you’ll notice that the calorie count in black tea is nearly non-existent. Replacing high-calorie beverages and drinks with black tea, such as juice and soda, can help you lose weight quickly. Furthermore, drinking black-tea is a more flavorful option. Because black-tea contains flavonoids, it can aid improve fat distribution and hence result in a healthier weight loss.

Scientists and researchers are continually studying with the qualities of black tea in order to obtain more conclusive proof about weight loss. Nonetheless, you can incorporate black-tea into your regular diet and reap the general health benefits it provides.

8 Proven Health Advantages of Black Tea

Black tea has numerous health benefits. There is a long range of health benefits provided by black-tea, ranging from a healthy heart to enhanced digestive health, diabetes prevention, and more.

1) Black-tea lowers the risk of developing diabetes.

According to research, drinking black tea on a regular basis can help lower fasting blood glucose levels, lessening the prevalence of type 2 diabetes. Black-tea contains a high concentration of polyphenols, such as flavonoids, which aid in lowering the glycemic index.

An trial on elderly persons revealed that those who drank black tea over an extended period of time had a 70% lower likelihood of experiencing a surge in blood sugar levels. This suggests they had a lower risk of developing type 2 diabetes.

2) Black Tea May Aid in Cancer Prevention

Black tea contains theaflavins, an antioxidant that can aid in the destruction of aberrant cells in the body. Free radicals in our bodies can cause significant damage by transforming normal body cells into malignant cells.

The antioxidant content of black tea is so high that it keeps free radicals at bay and plays an important role in the prevention of serious malignancies such as skin cancer, breast cancer, ovarian cancer, and stomach cancer. It has also been discovered that consuming black tea increases the level of globulin hormones in women during their menstrual cycle.

3) Black Tea Aids in the Improvement of Heart Functions

Several studies have found that drinking black tea reduces the risk of stroke in people.

According to study, persons who drink three or more cups of black tea every day reduce their chances of having a stroke by 21%. Black tea contains theaflavins, flavonols, gallic acid, and flavan-3-ols, which help to restore coronary artery dysfunction in people with heart disease.

These minerals also help to mend blood vessels and arteries, which helps to prevent strokes, atherosclerosis, and other cardiovascular issues. In conclusion, persons who drink black tea on a daily basis are less likely to acquire cardiovascular disease.

lose weight with black tea

4) Black Tea Aids in Stress Reduction

Drinking black tea inhibits the production of cortisol, a stress hormone, and aids in its normalisation. Black tea, on the other hand, is high in I-theanine, an amino acid that promotes relaxation by reducing tension.

Those who are experiencing mental difficulties are recommended to drink three or more cups of black tea each day as it aids in the recuperation from stress. If stress is not managed early, it can lead to chronic illnesses such as coronary heart disease and other mental disorders.

Drinking black tea also helps to relax your mind and allows you to focus.

5) Black Tea Defends Against Bacteria

Antibacterial effects are found in the flavonoids and polyphenols found in black tea.

Several studies have found that drinking black tea reduces the incidence of helicobacter pylori infection, a bacterial infection that damages the stomach.

Furthermore, it inhibits excessive perspiration, which is also an indication of bacterial infection. According to doctors and health professionals, using iced black tea bags to razor bumps, burns, itching, and redness can bring substantial relief.

Read – The Top 9 Health Advantages of Jogging

6) Improves Digestive Health with Black Tea

Black tea includes a high concentration of tannins, as well as other compounds that have a beneficial and soothing effect on digestive health.

Black tea’s anti-inflammatory qualities aid in the treatment of digestive issues. They aid in the treatment of stomach ulcers, increase immune system health, and have a therapeutic effect on gastric and intestinal illnesses.

Black tea promotes the formation of beneficial gut flora, which improves gut health.

losing weight with black tea

7) Black Tea Strengthens Bones

The flavonoids in black tea aid to maintain the bones strong, hence reducing fractures.

Minerals such as potassium, magnesium, and phosphorous strengthen the bones and lessen the risk of developing arthritis and other joint problems.

On the other hand, phytochemicals aid in the reduction of inflammation in the muscles, particularly in the joints, allowing for more mobility.

8) Black Tea Is Good for Your Oral Health

Oral issues such as bleeding gums, foul breath, plaque formation, and others can have an impact on your health as well as your self-esteem.

Polyphenols in black tea, such as flavonoids, tannins, and catechins, have antimicrobial qualities that aid in the preservation of your dental health. Black tea stimulates the synthesis of salivary enzymes, and when drank on a regular basis, it can reduce inflammation, prevent cavities, and inhibit bacterial growth.

Doctors advocate drinking a cup or two of unsweetened black tea with water because it aids in the destruction and defeat of bacteria that cause bad breath and tooth disease.

How to Prepare Black Tea

Making black tea is undoubtedly one of the simplest culinary activities. However, it is all about precision and timing, and if you miss anything, the flavour will be ruined. But don’t be concerned! In this part, we’ll show you how to create delicious, refreshing sorts of black tea at home like a pro.

Recipe for Lemon Black Tea


2 tablespoons loose leaf black tea (teabag also works fine)
1 cup lemon juice – optional


  • Take a pot, add water, and cook for a few minutes on medium heat.
  • When the water begins to boil, add the loose tea leaves and stir (make sure you bring the stove to medium heat)
  • Bring the mixture to a low boil and allow the water to incorporate all of the ingredients of black tea.
  • Strain the leaves, add the lemon juice, and serve immediately.
black tea helps with weight loss

Recipe for Iced Black Tea


2 tsp loose leaf black tea (teabag also works fine)
3-4 leaves fresh mint-3 crushed cardamom pods
1 teaspoon rose water
1 tbsp honey


  • Brew tea by adding water to a pan and allowing it to cool before adding tea powder, cardamom, and allowing the flavours to infuse. (Leave it to simmer.)
  • Filter the tea and then add honey, rose water, and mint leaves before serving cold or hot.

Black Tea Side Effects

While black tea is extremely beneficial to your health, you should be aware that everything in this world has restrictions. If there are advantages, there must also be disadvantages. The same is true for black tea. Here are some of the potential adverse effects of black tea that you should be aware of.

  • Iron absorption is reduced.
  • Anxiety and agitation have increased.
  • Nausea
  • Heartburn
  • Complications of pregnancy
  • Caffeine addiction
  • Inadequate sleep
  • Headaches
  • Dizziness

Summary – Black Tea Benefits

Black tea is best sipped unsweetened. Adding milk, sugar, cream, and syrups raises the calorie count and may lessen the health advantages. If you are health-conscious, you should also avoid ready-to-drink teas and iced teas. These tea beverages are regarded as less healthful.

As previously said, black tea provides numerous health benefits ranging from diabetes control to lowering the risk of heart disease, among others. However, due to the negative side effects, it is recommended that you consume it in moderation. Before including black tea into your diet, consult your doctor.

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