Hello, are you looking for tea?
If so, you are not alone. Tea is one of the most popular beverages in the world, and Earl Gray is no exception. It is skilfully mixed with oils from the peel of the bergamot orange, which gives it a uniquely fragrant and lemony taste.
Tea lovers swear by this quintessentially British drink, and are campaigning for its many health benefits, such as improved heart health, digestion and stress relief. But does it really cut the mustard or is it just a tea?
Let’s find out as we explore the science-backed benefits of Earl Gray tea.
Because Earl Gray tea combines black tea with bergamot oil, it has many purported cardiovascular, digestive, cholesterol-lowering, and even potentially cancer-preventing benefits.
However, research in these areas has been inconclusive and high quality clinical studies evaluating the health benefits of Earl Gray tea are lacking.
Still, both tea and bergamot contain many plant-based treats that can have health benefits.
1. Can support heart health
Research suggests that drinking black tea regularly can help reduce the chance of developing cardiovascular or heart problems.
A small 2012 study of 95 adults found that drinking 3 cups (750 milliliters) of black tea daily for 6 months significantly lowered blood pressure compared to placebo.
Another 2012 study found that drinking black tea for 12 weeks significantly lowered triglycerides (blood lipids) and fasting blood sugar levels.
Both black tea and bergamot contain antioxidant flavonoids that support heart health. Adding a cup of Earl Gray tea to your morning routine is an easy way to boost your antioxidant intake.
2. Can lower cholesterol
The bergamot in Earl Gray can lower your cholesterol levels thanks to its flavonoid content. Research has shown that these metabolic regulators inhibit enzymes involved in cholesterol production.
In a small 2016 study of 80 participants, researchers found that a daily dose of bergamot flavonoid extract significantly lowered blood lipids and LDL (“bad”) cholesterol over a period of 6 months.
The authors suggested that dietary supplements like bergamot could be an alternative approach because statins, the traditional cholesterol-lowering drugs, often have undesirable side effects.
Considering that high blood cholesterol increases the risk of coronary artery disease, stroke, and gallstones, drinking Earl Gray tea regularly can be beneficial. But we really need more research to find out.
3. May promote digestive health
Bergamot is a rich source of natural plant compounds called polyphenols. These compounds can help keep your gut healthy by promoting the growth of good bacteria and preventing bad guys like salmonella from developing.
Your digestive system is home to up to 80 percent of your immune cells and trillions of bacteria, so your overall wellbeing is linked to your gut health.
Some research suggests that the balance of bacteria in your digestive system (also known as the gut microbiome) is related to your risk for health conditions such as heart disease, obesity, type 2 diabetes, and cancer.
So all you can do to support a healthy microbiome is a smart move, including drinking a cup or two of Earl Gray.
As a bonus, the flavonoids in Earl Gray can fight inflammation.
This was shown by researchers in a 2016 study on mice with a form of inflammatory bowel disease called colitis. They found that consuming bergamot juice eased the rodents’ tangy bums and suppressed inflammatory proteins.
However, more research is needed as these effects have not yet been confirmed in humans.
4. Can lower blood sugar levels
Sweet, delicious blood not only makes you vulnerable to vampire attacks, it also increases your risk of type 2 diabetes, obesity, heart disease, and kidney problems.
Your body needs a hormone called insulin to move glucose into your cells. And guess what? Black tea can help insulin do its job.
In a 2002 test-tube study, black tea increased insulin activity by an impressive 15-fold. The authors found that a compound in tea called epigallocatechin gallate won the award for its insulin-boosting effects.
A 2013 study in mice, which extends this work, found that black and green tea extracts lowered blood sugar and improved sugar metabolism.
Of course, you are neither a test tube nor a mouse, and there is no evidence that these effects would carry over to humans. But it’s a promising direction for future research.
5. May improve overall health
Both black tea and bergamot are rich in various antioxidants such as polyphenols and catechins. These molecular goodies neutralize free radicals, unstable molecules that proliferate, damaging cells and tissues, and potentially causing disease.
One theory suggests that free radical damage contributes to the signs of aging, and experts have long believed that free radicals contribute to health conditions such as Alzheimer’s, cancer, and autoimmune diseases. However, some of these connections are controversial.
It’s a double-edged sword because high amounts of antioxidants can increase your risk of some health conditions, such as prostate cancer, but some amounts can be beneficial to health. The magic number for you depends on your lifestyle and various other factors.
Most people can safely drink Earl Gray tea, but as with most things, there is a risk of overdoing it.
According to a case study from 2002, a man who drank up to 4 liters of tea a day had muscle cramps and blurred vision. Granted, that’s a lot of Earl Gray, so typical tea consumption is unlikely to trigger these effects.
Also, keep in mind that tea contains plant compounds called tannins that can affect how your body absorbs iron from food. Consider drinking your tea between meals rather than with a meal so it doesn’t interfere with iron absorption – especially if you’re typically low on iron.
After all, like many other teas, Earl Gray contains caffeine. So watch your intake if you experience nervousness or other side effects. There’s always caffeine free.
