Tea
In brief
Section titled “In brief”- Tea generally fits well within TKB: virtually carbohydrate-free, useful as a moment of calm and hydration
- Most disruption comes from additions and caffeine timing (sleep, stress system)
- Green tea contains catechins, including EGCG (epigallocatechin gallate)
- Yerba mate contains caffeine and is experienced by many as metabolically favorable
- Herbal tea is usually caffeine-free and fits well as an evening ritual
- With reflux or nausea: steep shorter and use lower water temperature
1. Place of tea within TKB
Section titled “1. Place of tea within TKB”Black tea, green tea, white tea, oolong, and most herbal teas are essentially TKB-proof.
The practical question is whether your choice and timing contribute to:
- Stable energy
- Less cravings
- Better sleep
2. Mechanisms that are relevant
Section titled “2. Mechanisms that are relevant”| Component | Effect |
|---|---|
| Caffeine | Alertness and focus, but with sensitivity also restlessness or sleep disruption (timing is the lever) |
| L-theanine | Especially in green tea; can contribute to a subjectively calmer focus profile |
| EGCG and polyphenols | Signals toward metabolic and vascular support; effects are usually subtle and context-dependent |
| Microbiome | Polyphenols can be converted by bacteria and thus influence microbial balance and metabolites |
3. Additions: what disrupts TKB the most?
Section titled “3. Additions: what disrupts TKB the most?”The order of disruption is usually predictable. Work from most to least disruptive and test individually.
1. Sugar, honey, and syrups
Section titled “1. Sugar, honey, and syrups”Most consistently disruptive due to direct carbohydrate load.
2. Sweeteners
Section titled “2. Sweeteners”Variable effect. Can trigger cravings or gastrointestinal complaints, even without a clear glucose spike.
3. Milk
Section titled “3. Milk”Milk adds lactose and can trigger a relatively strong insulin response in some people (milk tea, chai latte).
4. Specific choices
Section titled “4. Specific choices”Green tea and EGCG
Section titled “Green tea and EGCG”EGCG is the abbreviation for epigallocatechin gallate, an important catechin in green tea.
Recommendations:
- Preferably choose regular green tea as a drink (not extracts as a first step)
- With nausea or reflux: not on an empty stomach, steep shorter, and use lower water temperature
- For sleep: caffeine-containing tea preferably in the morning or early afternoon
Yerba mate
Section titled “Yerba mate”Yerba mate is a caffeine-containing infusion with polyphenols and can be an alternative to coffee for some people.
Recommendations:
- Treat as caffeine source: dose and stop well before night if sensitive to sleep
- Don’t drink extremely hot; let the drink cool
- Avoid sugar; optionally choose quality with transparent origin and processing
Herbal tea
Section titled “Herbal tea”Herbal tea is usually caffeine-free and fits well as:
- Evening ritual
- With caffeine sensitivity
- As variation during the day
5. Disadvantages and risks
Section titled “5. Disadvantages and risks”Caffeine
Section titled “Caffeine”- Sleep disruption, restlessness, or palpitations with sensitivity
- With stress or sleep deprivation, glucose regulation can temporarily become less favorable
Acrylamide
Section titled “Acrylamide”Not a main theme with tea, but an extra argument for moderation and variation.
Pesticides and contaminants
Section titled “Pesticides and contaminants”Residues can occur. Optionally choose quality/organic and vary.
6. Practical advice
Section titled “6. Practical advice”| Advice | Explanation |
|---|---|
| Standard choice | Pure tea without sugar or syrups |
| Additions hierarchy | First avoid sugar, then be critical of sweet, then evaluate milk |
| Timing for sleep | Caffeine-containing tea mainly in the morning; stop well before bedtime |
| Gastrointestinal | With reflux or nausea no strong tea on empty stomach; steep shorter and use lower temperature |
7. When to be extra cautious?
Section titled “7. When to be extra cautious?”Be extra cautious with (caffeine-containing) tea with:
- Persistent insomnia or non-restorative sleep
- Palpitations or clear restlessness from caffeine
- Clear reflux, dyspepsia, or abdominal pain that increases from tea
- Pregnancy: limit caffeine and choose caffeine-free options more often
Veelgestelde vragen
Does tea fit within carbohydrate restriction?
Yes, tea generally fits well within TKB. Black tea, green tea, white tea, oolong, and most herbal teas are virtually carbohydrate-free. Disruption comes mainly from additions and caffeine timing.
What is EGCG in green tea?
EGCG (epigallocatechin gallate) is a catechin in green tea with signals toward metabolic and vascular support. Preferably choose regular green tea as a drink, not extracts directly.
Is yerba mate a good alternative to coffee?
Yerba mate is a caffeine-containing infusion with polyphenols that some people use as an alternative to coffee. Treat it as a caffeine source: dose consciously and stop well before night if sensitive to sleep.
What tea can I drink in the evening?
Herbal tea is usually caffeine-free and fits well as an evening ritual. Caffeine-containing tea (black, green, oolong) is best consumed in the morning or early afternoon.
Can I have milk in my tea with TKB?
Milk adds lactose and can trigger an insulin response in some people. Keep portions small (milk tea, chai latte) and evaluate the effect on cravings and energy later in the day.
Can tea cause stomach complaints?
With reflux or nausea: don't drink strong tea on an empty stomach, steep shorter, and use lower water temperature. This reduces the chance of gastrointestinal complaints.
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