How I get five "doses" daily
I recently learned of the specific health benefits of black tea and decided to add it to my regular diet. However, I don't enjoy drinking it.
Here’s how I get the benefit of five “cups” of black tea daily. It’s a matter of process over preference. But why bother?
The micronutrients in both black tea and green tea are associated with a range of health benefits, particularly related to cardiovascular health.
Both teas have anti-cancer properties and are good for diabetic patients (since polyphenols present in tea inhibit obesity by suppressing the digestion and absorption of fat and complex carbohydrates).
Black tea improves our gut biome
What caught my attention recently were the unique benefits of black tea, which are surprisingly different from green tea. Both black tea and green tea are rich in the same micronutrients, especially polyphenols. What's different about the black tea polyphenols (BTP) is that they are heavier molecules and can resist breakdown in our stomach.
Black tea polyphenols pass through to our colon. Our colon microflora bioconvert the BTP to make them available to other parts of our metabolism. Concurrently this breakdown improves gut microbial diversity.
This latter benefit - improving our gut biome, is similar to the work of prebiotics. Prebiotics are a relatively new discovery, and evidence supporting their health benefits is only beginning to emerge such as:
Those differences with green tea, and the benefits, convinced me to add black tea to my daily diet.
There was just one problem. I'm not one for drinking black tea.
I don't mean that I don't like the flavour, I'm fine with that. I avoid added sugar, and plain black tea can be astringent, but I'm fine with the taste.
I just don't enjoy sitting down to drink a cup of black tea. Coffee is my choice for enjoying a hot drink.
My process to get five "doses" - begin the night before
I have come up with a way of getting the benefits of 5 "doses" (cups) a day - here's what I do:
This starts the night before when I prepare my breakfast of oats. I add milk and microwave them and then allow the bowl to cool overnight (to increase their resistant starch). Resistant starch acts a prebiotic and feeds the good bacteria in our large intestine.
I now empty a teabag of black tea into the bowl with the oats before heating it. That's one "cup".
This also starts the night before.
I simply add the contents of a teabag to a large glass, and add hot water so that it can brew overnight. The next morning I heat it a little, stir it, and swig it down (tealeaves and all) in one gulp - as medicine! I do this before I go for a walk or run, usually around dawn.
Third and fourth dose
I have a protein drink for breakfast after returning from a walk or run (before the oats), and I now empty a teabag into the mixture in the blender. This is the third "cup".
The fourth cup is the same, a protein drink after exercising later in the day, with the contents of a teabag added. (If I don't exercise, I just skip this drink.)
Fifth and final dose
About 9pm I add the contents of a teabag to a large glass, add hot water and let it cool. Then I gulp this down - medicinally! - before I go to bed.
I can see that this process seems quite awful when you read it as a prescription to benefit from black tea. But it is quite painless and gets the job done.
If you're not a black tea drinker but would like the benefits, something like this might suit you also.
Now I'm off to enjoy a relaxing cup of coffee.
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Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter