Rooibos tea is a type of infusion that comes from the fermented leaves of the Aspalathus linearis bush, a plant native to South Africa. Many people consume it as an alternative to green or black tea.
This tea has a sweet, delicate and earthy flavor. Consumed in southern Africa for centuries, it has become a beloved beverage around the world. Proponents praise this tea for its potential health benefits, claiming that antioxidants may protect against cancer, heart disease, and stroke.
Nutritional properties of Rooibos tea
This type of infusion is known to be rich in antioxidants. And while it contains few vitamins, minerals, or nutrients, it does have interesting amounts of copper, fluoride, potassium, iron, calcium, and magnesium.
A 225 gram serving of rooibos tea has no calories, protein, fat, carbohydrates, fiber, or sugar. However, a 225 gram serving of rooibos tea with skim milk provides:
- Calories: 80
- Protein: 4 grams
- Fat: 0 grams
- Carbohydrates: 16 grams
- Fiber: 0 grams
- Sugar: 16 grams
Because rooibos is calorie-free , there is little or no risk of consuming too much. However, many people drink rooibos with added sugar, milk, cream, honey, or other sweeteners. These are high in calories, fat, and sugar, which can accumulate in several cups of tea.
Advantages of taking Rooibos regularly
The science on the effects of this infusion is quite limited. However, existing studies comment on quite interesting health benefits.
Has no caffeine
Rooibos tea does not contain caffeine and is low in tannins. This can make it a good option for pregnant women, children, and people sensitive to caffeine. Although caffeine can have some health benefits, not everyone can safely consume caffeine. This substance can interfere with sleep, worsen anxiety, and cause physical effects such as nervousness and heart palpitations.
There are other types of teas, such as black and teas, that do contain caffeine. Luckily, rooibos is a good alternative for people who want to cut back on caffeine or avoid it altogether.
It is low in tannins
It is known to contain very low levels of tannins. Tannins are natural compounds found in many plant foods, such as black tea, green tea, and red wine. These substances interfere with the body’s absorption of iron, particularly non-heme iron, which is the form that comes from plant-based foods.
It is rich in antioxidants
This type of tea contains several antioxidants, with the green variety being the one that contains higher levels than the red variety. Some of the most notable antioxidants in tea are quercetin and aspalatine.
Antioxidants are important for human health because they prevent free radicals from damaging the cells of the body. Human studies have found that consuming rooibos tea increases antioxidant levels in the body, but the effects are small and wear off quickly.
Improves heart health
Antioxidants are important for a healthy heart, so this reddish infusion can provide cardiovascular benefits. It can also keep cholesterol levels under control.
Studies that analyze the effects of consuming it, point to a decrease in levels of low-density lipoprotein or “bad” cholesterol and significantly increased levels of high-density lipoprotein or “good” cholesterol.
It can also improve heart health by inhibiting angiotensin converting enzyme, which increases blood pressure.
Control the weight
Rooibos tea is calorie-free, so it can be a good option for those trying to lose weight or maintain a healthy weight.
Science says it can also benefit weight management by increasing leptin levels. This is a hormone that helps regulate food intake and sends signals to the body to notify you that you have eaten enough. Tea also stops the formation of new fat cells and encourages faster fat metabolism.
Other benefits
All the benefits of rooibos tea vary widely. However, there is a lack of evidence to support many of them, as there are not many studies. Some benefits not fully proven are:
- Better bone health: There is little scientific evidence linking rooibos consumption to better bone health, and specific studies are very scarce.
- Improved Digestion: Tea is often promoted as a way to reduce digestive problems. However, science doesn’t show much about this possible benefit. However, the lack of evidence does not mean that these claims are false, only that they have not been fully studied.
Are there drawbacks?
In general, rooibos is safe for anyone. Although negative side effects are extremely rare, there are people who report some risks. Science has on occasion shown that drinking large amounts of rooibos tea a day was linked to an increase in liver enzymes, which can often indicate a liver problem . However, it is considered a rare case.
Some compounds in rooibos can stimulate the production of the female sex hormone, estrogen. Some sources suggest that people with hormone-sensitive conditions, such as breast cancer , should avoid this type of tea. However, this effect is also very mild and it is likely that very large amounts will need to be consumed before seeing an effect.
Tips for taking Rooibos
This type of tea can be consumed hot or as an ice drink. Since it is caffeine free, you can enjoy a cup before bed without worrying about interrupting your sleep schedule.
Some teas will come in prepackaged bags, while others will have serving size recommendations. In the case of buying loose grass, you can use about 2 grams of loose leaf rooibos for every 200 cl of water.
Rooibos tea should be steeped in boiling water for at least 5 minutes, although some experts recommend leaving it for up to 10 minutes to increase the effectiveness of the antioxidants. Although other teas, such as black and green, can turn bitter if infused for too long; Instead, the rooibos will only get stronger and tastier the longer it’s underwater.
You can enjoy a cup of rooibos tea on its own, or add milk, cream, or a sweetener, such as honey or sugar.
