If you feel as if you need that morning cup of coffee to get you through the day, you aren’t alone. One estimate says that 85% of US adults enjoy up to two cups of coffee daily. That being said, not everyone loves the taste or the side effects of coffee. The caffeine jitters and the trouble sleeping can be stressful. Looking for an alternative that will give you the energy boost without as many side effects? Green tea is a popular and tasty and it also has three times less caffeine than coffee as well as additional health benefits.

Looking to switch from coffee to green tea or just want to have more green tea during the day? Here’s our guide to everything you need to know about the benefits and the process of making the change to green tea.

Green tea 101 

Green tea has a long history dating back to about 3000 BC in China. Its beginnings as a medicinal beverage led to green tea becoming one of the world’s most popular drinks; the global tea market is now worth over $300 billion.

Green tea is an unoxidized tea that comes from the Camellia sinensis plant. It grows in Asia, primarily in China and Japan. The tea leaves are plucked and then heated to prevent oxidation and preserve catechins, a natural flavonoid compound with antioxidant and anti-inflammatory properties. Leaves are then rolled and dried, though the processing method can differ depending on region.

A few popular types of green tea include:

• Matcha
• Sencha
• Moroccan mint 
• Jasmine 
• Longjing
• Gunpowder
• Mao Feng

Green tea is the most widely consumed tea and has the most health benefits, making up around 20% of the global tea production market. 

Water temperature and steeping time vary by tea type. The ideal way to prepare green tea is to steep it for around three minutes using water at a temperature of 180 to 185 degrees Fahrenheit. Your tea could become astringent from the release of tannins if you use water that’s too hot. Consider an electric water kettle that allows you to set the temperature for the best results. 

A cup of green tea has between 15 to 48mg of caffeine per 8-ounce serving. The caffeine content goes up if you steep past 3 minutes, but goes down if you reuse the tea bag.

What happens to your body when you switch from coffee to green tea?

I’m a coffee and tea lover. A typical day used to start with one or two cups of hot, steamy coffee. Then, I would switch to green or herbal tea and water to stay hydrated. But I began to notice that I was getting jittery, and my stomach wasn’t feeling so great, even with just one cup of coffee.

I decided to swap out coffee for green tea to see what would happen to my body. I wasn’t as jittery anymore, but I still had focus. “Thanks to its L-theanine content, green tea provides a more sustained and calm focus, without the jitteriness or crash that some experience with coffee,” said Alison Tierney, board-certified oncology dietician and cancer survivor.

My stomach is also feeling a lot better. Tierney mentioned that “coffee can be harsh on the stomach due to its acidity, while green tea is typically easier to tolerate,” which I agree with.

Dr. Raj Dasgupta, chief medical advisor for Garage Gym Reviews, sums up the benefits I’ve experienced well: “Over time, you’ll likely notice more stable energy, better hydration and less stomach irritation since green tea is easier on digestion than coffee.”

Looking for a caffeine-free alternative? Check out herbal teas, a blend of herbs, spices and plant material that typically don’t contain caffeine (chamomile is one of my favorites). You can also try new teas through a tea club or subscription.

8 hidden health benefits of green tea

Although you can drink green tea for some health benefits, it may also be beneficial in other forms, such as extracts, topical applications and supplements. Check out some of the hidden health benefits of green tea, backed by experts and scientific research. 

1. May help you live longer

Multiple longitudinal studies suggest that drinking green tea may help you live longer by reducing your risk of disease and all-cause mortality. Almost 500,000 participants in a study published in 2022, with follow-up after 11 years, found that those who drank at least two cups of green tea per day had a lower all-cause mortality risk. Including coffee with tea had similar results.

A 2016 cohort study of 6,517 middle-age and elderly Chinese adults yielded similar findings, particularly among those who had never smoked. Similarly, after a 15-year follow-up of over 164,000 healthy Chinese men, a different 2016 study found that green tea may lower the risk of dying and developing cancer and cardiovascular disease.

According to a 2019 Japanese study, women who drank one to two cups of tea daily had lower rates of respiratory disease and cancer mortality, and those who drank three or more cups a day had a lower risk of death from all causes, particularly cardiovascular disease.

2. May lower blood sugar

Type 2 diabetes is becoming more prevalent, with as much as 95% of the diabetic population being diagnosed with type 2, according to the CDC. Some studies suggest regular green tea consumption of at least two cups per day may reduce the risk of developing type 2 diabetes.

A 2023 meta-analysis of 17 trials shows a potential link between green tea consumption and lower fasting glucose and HbA1c levels. Researchers in a 2019 study of 40- to 79-year-old Japanese citizens found green tea consumption may reduce type 2 diabetes risk by increasing serum ethylamine. A 2020 study in Japan involved nearly 5,000 people with type 2 diabetes. It concluded that drinking two cups of coffee and green tea daily could lower the risk of death compared to drinking only one of the beverages.

3. May improve brain health and memory

Green tea compounds, such as epigallocatechin-3 gallate and L-theanine, might help protect against age-related cognitive decline, preserving memory and reducing dementia risk. Middle-age and older adults who drank green tea at least once a week showed a 64% lower risk of cognitive impairment, according to a 2020 study. 

A separate 2020 study showed a decrease in cerebrospinal fluid biomarkers associated with increased Alzheimer’s risk. Despite its promise, additional research is necessary to pinpoint the specific green tea compounds that benefit the brain and memory of habitual drinkers.

4. Enhance fat-burning and muscle building

If you’re looking to burn fat and build muscle, green tea extract may help. Researchers in a 2021 review determined that green tea consumption may improve weightlifting results more than exercises alone. A 2013 study found GTE may boost fat oxidation by up to 17% during a moderate-intensity cycling session.

“One of the ways I personally use green tea extract is right before a cardio session,” said Terry Tateossian, ISSA-certified nutritionist and founder of THOR: The House of Rose, a group and individual wellness coaching company. “I would keep its use limited to a pre-workout drink that enhances fat burning, endurance, focus and recovery, all while keeping you hydrated and energized,” Tateossian continued. 

She recommends a cup of green tea 30 to 45 minutes prior to working out or an extract with 200 to 300mg of EGCG, but lower in caffeine to avoid overstimulation. 

That said, the conclusion of the 2013 study found that green tea extract may increase fat oxidation at rest better than while exercising, so more research is needed. 

5. Can improve heart health

Green tea extract supplementation may improve lipid and glycemic profiles, reducing the risk of cardiovascular disease, according to a 2021 meta-analysis of 55 randomized controlled trials. A 2022 study of 18,609 people showed a link between green tea consumption and a lower risk of heart disease, even in those with high blood pressure. Drinking two or more cups of coffee per day increases the risk of heart disease for people with severe hypertension.

Though a 2022 genetic analysis didn’t find a correlation between green tea and a lower risk of heart disease, it found it significantly reduces stroke, heart failure and hypertension risks. 

6. Can strengthen bones

Loss of bone density, or osteoporosis, makes you more susceptible to breakage, but green tea may help strengthen your bones. Women over 50 are most likely to develop osteoporosis. Green tea is high in antioxidants, which may improve bone formation and preserve volume and thickness, according to a 2011 review of rat studies. 

A 2017 meta-analysis of 17 studies found that green tea polyphenols may limit bone loss, especially in women who don’t drink alcohol or smoke. One 2009 study suggests that green tea may help prevent osteoporosis by balancing out bone metabolism and reducing the chance of bone loss before it begins, though more human studies are needed. 

7. May lower risk of stroke

According to the Stroke Awareness Foundation, strokes affect almost 800,000 Americans per year, with around 140,000 deaths annually. Consuming green tea regularly may reduce your risk of a stroke. A 2009 meta-analysis of nine studies found that consuming three or more cups of green tea daily can reduce your risk of stroke by 21%.

An ischemic stroke blocks blood supply to the brain and accounts for around 87% of strokes, according to the American Stroke Association. A 2012 meta-analysis of 14 studies found that drinking at least three cups per day reduced the risk of ischemic stroke by as much as 13%.

In a large 2013 cohort study of over 82,000 Japanese people, researchers found that drinking at least four cups of green tea or two cups of coffee per day reduced stroke risk by 20%. A 2019 study of more than 46,200 people over 18.5 years found that between one and six cups of green tea daily lowered death risk post-stroke or heart attack. For those without stroke or heart attack history, green tea and coffee consumption improved outcomes compared to non-drinkers.

8. Reduce anxiety and stress

Green tea has the highest concentration of the amino acid L-theanine compared to other teas, which may help lower your anxiety and stress levels. 

In a 2017 study of 20 students, those who drank low-caffeine green tea were found to have a lower stress response than the placebo group. Another 2017 study of middle-aged individuals also found lower stress markers in the green tea group, which also improved their sleep quality compared to the placebo group. 

In a 2019 RCT of 30 people who were supplemented with 200mg of L-theanine per day for four weeks, the supplement group had lower anxiety and stress scores and higher cognitive function scores than the placebo group. Keep in mind, though, that the average cup of green tea has around 15mg of L-theanine. 

Best green teas, according to a green tea lover

Caroline Igo, CNET wellness editor, is a lifelong fan of green tea. Instead of drinking coffee, she prefers tea since it contains lower levels of caffeine and doesn’t leave her jittery. Here are some of her favorite green teas that she drinks daily. 

Tazo Organic Zen 

This is one of the best green teas on the market. It combines organic green tea with organic lemon verbena, organic spearmint, organic lemongrass and organic lemon oil. The tea has a very neutral taste that is not overpowering, thanks to the added citrus and minty flavors. It is sold at your local grocery store and Amazon. 

Teapigs Mao Feng 

This tea from Teapigs is exactly what you think of green tea: earthy and light. When steeped, the tea is pale green color, not dark and murky. Each tea bag contains pure mao feng green tea. This brand might not be best for someone new to green tea, but tea lovers should appreciate the taste.

Tea Forte Jasmine Green

When it comes to quality tea, Tea Forte is owning the game. The brand offers many gift boxes where you can mix-and-match different teas to try. However, we recommend the Jasmine green tea. Its flowery scent and flavor is well-balanced. You can opt for a 1-pound bag of loose leaf or a box of individual tea bags. 

Trader Joe’s Organic Moroccan Mint

If you happen to be taking a trip to Trader Joe’s soon, add the Moroccan Mint green tea to your cart. It is minty, light and neutral — very similar to the Tazo Zen tea. This is a great green tea for those who don’t like earthy-tasting teas. Find at Trader Joe’s or Amazon.

The bottom line 

Full of antioxidants and protectant compounds, green tea has a long history of providing a wide range of health benefits. Regular consumption of two or more cups per day may reduce your risk of disease, enhance fat burning and help you live longer. If you’re considering cutting down on your coffee consumption, you may want to switch to green tea.