Green tea has been part of a healthy diet for thousands of years. And it's not only the ancients who have discovered the benefit. Now, medical science has proven the value of this subtle and often tasty beverage. But what about consuming green tea on an empty stomach?
As numerous individuals experience success in weight loss and diabetes management through Intermittent Fasting (IF) protocols, many are discovering the advantages of green tea, prompting them to inquire about it.
(Click here to read what makes drinking green tea the perfect beverage during intermittent fasting.)
IF ideally calls for the consumption of nothing but water during the fasting periods. Because some find this tiresome, they've experimented with adding black coffee, black coffee with artificial sweeteners or natural sweeteners that don't change blood sugar much (such as stevia and monk fruit), and teas.
Green Tea On Empty Stomach: Drinking Guide
That brings us back to that big question: is it safe to drink green tea on an empty stomach? Green tea can lower the body's ability to absorb iron naturally, especially for people suffering from anemia. Let’s first watch this video and find out if it is really safe.
First of all, Green Tea is Healthy
Consuming green tea not only supplies caffeine to give us a gentle energy boost, but it also contains antioxidants and substances that contribute to lowering blood pressure. However, it can have negative effects such as impacting iron absorption in people suffering from anemia, increasing heart rate and blood pressure, and causing stomach issues and increased stomach acidity when consumed on an empty stomach. On the positive side, it’s proven to help decrease rates of esophageal cancer—and potentially other cancers as well—and has a positive influence on blood cholesterol, weight loss, increased energy, natural disease prevention, and enhanced blood flow.
(This post discusses the connection between green tea and lowering blood pressure.)
Green Tea has Benefits During Fasting
According to IF guru, author, and nephrologist Dr. Jason Fung—who many turn to as one of the ultimate authorities in intermittent fasting—adding tea during the fasting period does not appreciably raise blood sugar. Using natural sweeteners like stevia and monk fruit that don't change blood sugar much can be beneficial when adding them to beverages like green tea during fasting. And in the case of green tea, it can have small but measurably positive effects on metabolism.
Green tea contains polyphenols, which help with fat oxidation and the rate at which the body uses calories. Dr. Fung encourages people to drink up, both during fasting and during feeding periods.
Alert: It also can Cause Stomach Upset on an Empty Stomach
However, there is a catch-22 with deriving benefits from green tea while fasting. In addition to its many benefits, green tea is also high in tannins, which increase stomach acids. For most, this won't be a problem. But for someone with peptic ulcers or gastric reflux, it may cause heartburn or other stomach distress.
In that case, consuming green tea on an empty stomach might not be the best option for you and perhaps you should opt for an alternative tea.
(Learn all about tannins and the science behind green tea in this post.)
Weighing the Opinions
Some health experts warn of an acidic stomach for some. However, other sources claim the opposite: that green tea is a more gentle alternative than either black tea or coffee.
This might make a difference, in particular for those who are doing IF, as the only beverages allowed aside from water all have some component of possibly causing stomach acidity on an empty stomach or during fasts. The question is whether or not this is tolerable for the individual.
The only way to know whether green tea can be consumed comfortably during your own fasting periods is to go ahead and give it a try. Remember, green tea is beneficial to us whether we are fasting or not, so there's no harm in trying. We have few choices for drinks during fast periods, and there's no reason to discount green tea as a viable and potentially quite beneficial option.
Frequently Asked Questions About Drinking Green Tea on an Empty Stomach
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About the author
Kei Nishida
Author, CEO Dream of Japan
Certification: PMP, BS in Computer Science
Education: Western Washington University
Kei Nishida is a passionate Japanese green tea connoisseur, writer, and the founder and CEO of Japanese Green Tea Co., a Dream of Japan Company.
Driven by a deep desire to share the rich flavors of his homeland, he established the only company that sources premium tea grown in nutrient-rich sugarcane soil—earning multiple Global Tea Champion awards.
Expanding his mission of introducing Japan’s finest to the world, Kei pioneered the launch of the first-ever Sumiyaki charcoal-roasted coffee through Japanese Coffee Co. He also brought the artistry of traditional Japanese craftsmanship to the global market by making katana-style handmade knives—crafted by a renowned katana maker—available outside Japan for the first time through Japanese Knife Co.
Kei’s journey continues as he uncovers and shares Japan’s hidden treasures with the world.
Learn more about Kei
