From matcha to store-bought tea bags, green tea is far from exotic in most places around the world. With that said, consumption of the stuff is highest across Asia, including in countries such as China, Japan, Vietnam, Indonesia, and South Korea. Across the East, it’s common to sip green tea with breakfast, as an afternoon pick-me-up, or alongside dinner. While some in Asia drink it because they like the taste or simply because it’s so accessible, others consume the yellow-hued beverage for its weight-loss benefits.
Green tea as a weight-loss aid
In general, countries known to drink green tea regularly tend to have lower-than-average body mass indexes (BMIs) when compared to the average Western country.1 This can be attributed to numerous possible factors, from genetics to lifestyle. However, some would argue that the correlation between tea and low BMI is more than just a coincidence. In countries like China, green tea has long been viewed as a weight-loss aid, and you can still find diet supplements containing tea extracts on drugstore shelves.
Now, people on social media are catching up, branding the leafy drink as “nature’s Ozempic.” In one viral example posted to TikTok by dietitian @bringingbalancedback, the creator claims that polyphenols in green and black tea alter hormones in the body, which helps promote weight loss.
Does green tea actually work like Ozempic?
In case you missed the headlines, Ozempic is the brand name for a medication developed in Denmark that has found massive mainstream success in the U.S., Canada, and several other markets. Though it was intended as a diabetes treatment, Ozempic has developed a reputation as an injectable weight-loss drug, even among those who don’t have diabetes. The medication works by boosting the effects of the hormone GLP-1 in the body, which keeps the stomach fuller longer and reduces hunger and cravings. In this way, Ozempic can help people better manage their weight, especially if they tend to overeat or struggle to feel satiated.
Some creators on social media, including @bringingbalancedback, argue that green tea works the same way — and there may be some truth to their claims. One 2014 study that researched the effect of green tea on participants with type 2 diabetes found that green tea extract increased GLP-1 levels. However, the study concluded that more research is needed to understand the relationship between the two.
A different study from 2013 suggested that drinking four cups of green tea per day can lead to a reduction in body weight, BMI, waist circumference, and blood pressure. Besides a potential effect on GLP-1 levels, green tea may also work as a weight-maintenance aid because of its caffeine content and antioxidant compounds.2 Still, these effects may be small, unless you guzzle green tea around the clock or consume potent tea extract supplements.
How to drink green tea for health
You might not actually experience Ozempic-like weight loss from sipping green tea. Still, if you’re working to manage your weight — and, more importantly, your health overall — tea can be a great replacement for soda, juice, and other calorie-heavy drinks. Keep in mind that green tea is generally best consumed plain. Once you start adding sugar to your cup and whipped cream on top of your matcha, it loses some of its potential health perks. Find green tea too basic? Experiment with different unsweetened powders (like this one) and leaf types, or switch between hot and cold depending on your mood.
Green tea has less caffeine than your average cup of coffee, though it can add up if consumed throughout the day. If you’re planning to fall asleep by a certain time, consider cutting yourself off from the beverage by the afternoon.
And remember: A healthy lifestyle will beat a single drink swap any day. Whether you’re looking to lose weight or just maintain a body you love, know that it might take more than filling your mug with green tea.