Caffeine usually gets a bad rap. I am one of those culprits that blame caffeine when I can’t sleep after having a late night tea or evening tea.
Caffeine is not necessarily bad. Studies have shown that our bodies can benefit from a moderate intake of caffeine. Tea is a gentle drink. The image it invokes is one of relaxation and a calming of the mind and soothing of the soul. I find that a reasonable amount of consumption can provide much needed stimulation to my body without any strong effects.
And that is one of the keys. You know your body better than anyone else so listen to your body. If a cup of tea hits just the right spot after a long day at work or from some other activity, then just enjoy it. Guilt has no part in this. And if you do feel just that twinge of guilt, remember that caffeine with all its bad reputation has some good qualities.
Caffeine’s Good Points
It increases alertness, stimulates metabolism and contributes to an increase in dopamine levels in the blood, which improves our mood. Remember, we are taking about moderate amounts of caffeine here. In some cases, too much may produce opposite results.
Tea Caffeine Legends
Tea Caffeine Legend #1 Caffeine in green tea is less than the caffeine in black tea
Green Tea and Black Tea both come from the same shrub, Camellia Sinesis and as such the caffeine content in green tea is more or less the same as in black tea.
Tea Caffeine Legend #2 The darker the colour of the tea, the more caffeine
Colour does not dictate caffeine content. Japanese green tea Gyokuro contains far more caffeine than the much darker tea like Lapsang Souchong which has very little caffeine. So the green tea and caffeine concept may not be as straight forward.
Tea Caffeine Legend #3 You can have a decaf cup of tea by pouring out the first infusion after steeping for about 30 seconds
When you pour out the first infusion after 30 seconds, you remove some of the caffeine but not all so it’s wrong to label this “decaffeinated “.
According to a study done by Hicks et all published in 1996 in Food Research International, steeping a tea for 15 minutes and then flushing it out removes 100% of the caffeine. Personally, I think that will also take away most of the flavour of the brew. Experiments have shown that steeping for about 5 minutes works quite well in retaining the flavour and that removes about 70% of the caffeine.
The data from their finding extrapolated below shows the caffeine extraction percentages within the 5 minutes period.
All teas that come from the Camellia Sinesis plant such as Green Tea, Black Tea, White Tea and Oolong Tea contain more or less the same amount of caffeine. The caffeine is usually in the range of 25 to 60 mg of caffeine in a 6-oz. cup. To give you an idea how much that is, coffee has about 120 mg per 6 ounces.
Factors that may contribute to tea caffeine content
Type of leaf: The young buds and first leaves generally have more caffeine than leaves picked from the lower part of the tea plant. The leaves from the small leaf China tea plant Camellia Sinesis tend to have lower caffeine levels than the leaves from the large leaf Assam plant Camellia Assamica. So plant variety also plays a part in determining caffeine content.
Tea Preparation: Caffeine is water soluble at high temperatures. Green Tea and White tea is prepared at temperatures below boiling whereas black tea is usually prepared with water at a higher temperature. As a result tea steeped in hot water for a longer time will release more caffeine than tea steeped in cooler water for a shorter period which may explain why black tea is identified as having more caffeine. A little bit of a misconception. It’s more in the way it’s brewed.
So, at what temperatures should the teas be steeped?
Black Teas: Infused with water that has just come to a boil at approximately 210-212 °F. It can be steeped 3 to 5 minutes, depending on the cut of the leaf.
Green and White teas: The water should be slightly cooler at around 165-185°F (75-85°C), depending on the tea. Steeping time is usually 1 – 2 minutes but this may vary depending on the tea type.
Caffeine – How much is too much?
The recommended amount is not more than 6 cups.
We all have different tolerance levels to caffeine so know your body type and how much you can consume will determine in part to how you react to caffeine. I know of some friends who can drink about 8 cups of tea a day and it doesn’t bother them at all. I am envious especially when they are able to drink it late in the day and have no trouble sleeping! Recognizing how your body reacts to caffeine will determine how much you consume.
Caffeine Free Tea Choices: If you are quite intolerant to caffeine or just prefer caffeine free tea, here are some excellent choices to choose from:
