Nothing warms you up on a cold winter day quite like a steaming cup of tea. If you’re someone who has your kettle on the burner regularly throughout January and February, you’re enjoying much more than the cozy sensation you get every time you take a sip—according to studies, tea drinkers are at a lower risk of diabetes and cardiovascular disease, likely because of tea’s high concentration of antioxidants.
But does it matter what type of tea you choose? In some ways, yes. Varieties of tea are all slightly different—and some herbal teas aren’t technically even considered teas at all.
Let’s spill the tea on the differences.
Black vs. Green vs. Oolong
The three types of what you might consider real tea are black, green, and oolong. Although they are all made from the leaves of the same plant, camellia sinensis, these three teas have different tastes and health components because of the way they’re processed.
With black tea, the leaves have been dried and fermented, resulting in the darkest color and the richest flavor. Black tea has more caffeine than green tea and oolong tea, but only about half of what’s found in coffee. This makes tea a great option for those who are trying to cut back on their caffeine consumption but still need a slight pick-me-up. An 8-ounce cup of tea yields only 48 milligrams of caffeine, compared with the 95 milligrams in 8 ounces of coffee.
While black tea is full of antioxidants called polyphenols that reduce your risk of certain diseases, these compounds are found in much greater concentration in green tea. Because green tea leaves have not been fermented the way black tea leaves have, it has a much lighter color and flavor. In addition to its higher concentration of polyphenols, green tea is also a great source of the antioxidants known as catechins, which have been shown to keep your blood sugar in check and reduce your risk of type 2 diabetes. Green tea has much less caffeine than black tea, with only 29 milligrams per 8 ounces.
The third of these teas is oolong tea, a kind of middleman between black and green. Oolong tea leaves have been dried and fermented, but not to the extent that black tea leaves have been. This results in a flavor, antioxidant profile, and caffeine content that is halfway between black and green.
Herbal Teas—Not Really Tea, but Still Healthy
It’s a little confusing, but herbal teas aren’t actually made from tea leaves—instead, they’re made from roots, flowers, herbs, leaves, and other parts of various plants, which are dried and bagged and steeped in boiling water the same way you would with real tea. For example, chamomile tea is made from flowers, whereas peppermint tea is made from the leaves of the mint plant.
Herbal teas are caffeine free, and although they don’t have the same benefits of black, green, or oolong tea, they are often regarded for many health benefits of their own. Chamomile tea is hailed for helping you relax and fall asleep, whereas rooibos tea can improve your blood pressure and circulation. Similarly, hibiscus tea is known for lowering blood pressure. Peppermint tea and ginger tea are great for people who feel nauseated—peppermint tea can soothe an upset stomach, and ginger tea relieves indigestion.
Fresh is Best
Regardless of what kind of tea you choose, always go for getting your tea as fresh as possible. This is because processing destroys the antioxidants and other health components in teas. When you buy powdered tea mixes or bottled teas, you’re not getting the same benefits as you would if you enjoyed a freshly-brewed cup. You should also be wary of any fancy tea lattes or bubble teas you can order at the coffee shop, as these will often be loaded with sugar. If you’re looking to sweeten your tea at home, opt for a little bit of honey or lemon.
