Is Black Tea Good? 10 Health Benefits of Drinking Black Tea

Tea is one of the most widely consumed beverages in the world, and it’s popular for good reason. Although the different tea varieties come from the camellia sinensis plant, each type of tea (white, green, oolong, and black) offers different flavors and health benefits. About 84% of tea consumed in the US is black tea, making it the stand-out favorite.^‍ It’s well known that green tea is healthy, but what about black tea?^{1, 2} 

In this article, we’ll highlight the pros and cons of this popular tea and share our top tips for making the perfect cup.

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How Is Black Tea Made?

Black tea is made from the leaves of the camellia sinensis plant. Once the leaves are picked, they are wilted and oxidized, giving black tea its dark color and bold flavor. Unlike green tea, black tea undergoes full oxidation, giving it that deep color and rich taste.

Once the oxidation is complete, tea leaves are heated and dried, preserving important compounds called flavonoids or catechins. These compounds are responsible for the health benefits of black tea, such as reduced blood pressure, improved heart health, and even cancer prevention. 

Black Tea Nutrition Facts

Black tea is not only rich and smooth in taste, but it’s also packed with nutrients. It's low in calories and high in antioxidants, making it one of the world’s healthiest beverages. With less caffeine than coffee and the added benefit of amino acids like L-theanine, you’ll feel focused and calm rather than anxious and jittery. 

Below is a breakdown of what you’ll find in a typical cup of black tea:³

• Calories: Black tea is extremely low in calories, usually just 2 calories for an 8-ounce cup if you skip the milk and sugar.
• Glycemic Index: It has a glycemic index of 0 since there are no sugars or carbs, making it a great option for keeping blood sugar in check.
• Flavonoids: Flavonoids are a type of polyphenol found in plants that offer many health benefits. Black tea contains about 118mg of flavonoids per 100 mL, comprising a mixture of antioxidants like epigallocatechin gallate (EGCG) and theaflavins.
• Caffeine Content: A typical cup will have between 42-79 mg of caffeine.
• Amino Acids: Black tea contains the amino acid L-theanine, which has been shown to promote focus and have neuroprotective effects on the brain.
• Minerals: Black tea can contain trace amounts of vitamins and minerals

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10 Benefits of Black Tea

Tea drinkers rejoice! Black tea is associated with a wide variety of health benefits, from gut health, to heart health to brain health and everything in between. Packed with antioxidants and other phytonutrients, it’s a great drink to add to your routine. Increased black tea intake is associated with the following health benefits:

1. Supports Heart Health 

Black tea consumption has been shown to lower triglycerides, optimize cholesterol, and lower the risk of heart disease.³

2. Reduce the Risk of Stroke 

Drinking 3 cups of black tea per day has been linked to a lower risk of stroke, a lower risk of ischemic stroke, and a lower risk of intracerebral hemorrhage.³

3. Body Weight Management 

Combining hot water and caffeine in black tea can curb your appetite, helping you eat less and reach your weight loss goals. Additionally, black tea has been shown to support fat metabolism and can help prevent obesity.⁴

4. Supports Optimal Blood Sugar

Black tea can improve blood sugar levels and prevent hyperglycemia by blocking glucose absorption in the small intestines.⁵

5. Promotes Brain Health

In animal models, it’s been shown that polyphenols found in black tea reduce free radical damage in the brain and may offer protection against neurodegenerative diseases like Parkinson’s.⁶

6. Can Improve Cognitive Functioning

Black tea has been associated with cognitive benefits like attention and alertness. This is attributed to the combination of caffeine and l-theanine.³

7. Can Reduce The Risk of Cancer 

Higher intakes of polyphenols from black tea have been linked to a lower risk of ovarian cancer.⁷

8. Good for Gut Health 

The tannins in black tea support gut health by encouraging the growth of beneficial bacteria, which can enhance digestion and strengthen the immune system.

9. Can Combat High Blood Pressure 

Regular consumption of black tea has been shown to lower blood pressure. The polyphenols in black tea can improve the health and function of blood vessels, preventing the stiffening that leads to hypertension.⁸

10. May Improve Mood

It’s been shown that black tea intake can improve mood and reduce the risk of depression.⁹

Black Tea Side Effects

Despite its many health benefits, black tea may not be right for everyone. Here are some of the possible side effects of consuming black tea:

• Caffeine Sensitivity: While black tea has less caffeine than coffee, people who are sensitive to caffeine may want to avoid this popular beverage. Other tea varieties, like white tea and green tea, have lower caffeine content and may be good options for those new to caffeinated drinks. 
• Iron Absorption Issues: The tannins in black tea can interfere with how your body absorbs iron from food. If you're low on iron, try sipping your black tea between meals instead of with them to help absorption.
• Possible Contaminants: Black tea can contain tiny amounts of toxic elements like aluminum and lead from contaminated soil. While these levels are usually very low, drinking a lot of black tea might increase exposure to these substances.

Tips for Brewing and Serving the Best Cup of Black Tea

Enjoying a cup of black tea is a great way to enjoy its bold flavors and reap its health benefits. Below are our tips for making the perfect cup:

• Choose the Right Water Temperature: Heat your water to about 200°F (just shy of boiling) to ensure the best flavor extraction. Steep the tea leaves for at least three but no more than five minutes to prevent bitterness.
• Incorporate Spices: Adding spices such as cinnamon, ginger, or cardamom can create a cozy, aromatic blend that enhances the tea's flavor. Pumpkin spice tea, anyone?
• Add a Dash of Lemon: A little lemon can elevate the tea’s taste and enhance its antioxidant properties. The acidity helps maintain catechins and other beneficial compounds found in black tea.
• Mix Up Your Milks: If you take your tea with milk, try switching it up. While heavy cream and half and half are traditional, black tea tastes great with new varieties like coconut milk and cashew milk.
• Sweeten with Honey: For a natural sweetness, use honey instead of sugar. Honey complements the tea’s flavor and offers additional antioxidants.

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