Dr. William Li's Food as Medicine Philosophy
Dr. William Li, a physician and scientist best known for his book Eat to Beat Disease, advocates for a proactive approach to health using food as medicine. His research, primarily through the Angiogenesis Foundation, focuses on how foods can support the body's natural defense systems. Angiogenesis is the process of creating new blood vessels, and while crucial for healing, unregulated growth can fuel diseases like cancer. Dr. Li's work involves identifying foods that can help regulate this process, alongside boosting other key defense systems such as regeneration, immunity, DNA protection, and the gut microbiome. Tea, rich in beneficial compounds, stands out as a prime example of this philosophy in action.
The 'Grandslammer' Teas: Green, Matcha, and Oolong
Dr. Li refers to certain teas as 'grandslammers' because they can positively impact all five of the body's health defenses. His daily go-to is green tea, and he is a vocal proponent of its benefits. Green tea's power lies in its high concentration of polyphenols, particularly a potent antioxidant called epigallocatechin-3-gallate (EGCG). EGCG has been shown to fight inflammation, support metabolism, and, critically, act as an anti-angiogenic agent by helping to 'starve' disease-causing systems of a blood supply.
Matcha, a powdered form of green tea, is another favorite of Dr. Li's, and he notes its superior potency. Because you consume the entire tea leaf, matcha delivers a significantly higher dose of EGCG and other polyphenols—up to 137 times more than regular green tea according to some reports. Lab studies have even shown that matcha can interfere with the metabolism of breast cancer stem cells, an exciting area of research.
Oolong tea, a traditional Chinese tea that is partially oxidized, also makes Dr. Li's list. He mentions enjoying oolong varieties like tie guan yin after meals, and his research indicates benefits for metabolism and fat-cell growth. A fermented black tea called Pu'er is also mentioned for its gut health benefits.
Maximizing Tea's Health Benefits
Dr. Li provides practical advice for getting the most out of your cup of tea. His recommendations focus on the preparation process to ensure maximum absorption of the tea's beneficial compounds.
- Steeping Time: For green tea, longer steeping can release more of the natural, disease-fighting substances from the leaves into the water.
- Temperature: He suggests using water that is not too hot for delicate teas like green tea (around 160-175°F or 70-80°C) to preserve the polyphenols.
- Avoid Milk: Dr. Li cautions against adding cow's milk to tea. The fat in milk can bind to catechins like EGCG, making them harder for the body to absorb. As an alternative, he suggests plant-based milks or naturally 'milky' oolong teas to get a creamy texture without compromising health benefits.
Other Teas and Health Effects
Beyond his primary recommendations, Dr. Li has also discussed other teas and their applications. He acknowledges enjoying different types based on his mood, including black tea, and emphasizes that the collective research on various teas points to significant health-boosting potential. His collaborations, such as the special blend created with Harney & Sons, highlight a dedication to making healthful teas accessible to more people. These teas contribute to overall well-being by supporting the body's natural defenses in a delicious and ritualistic way.
Comparison of Recommended Teas
| Feature | Green Tea (General) | Matcha Green Tea | Oolong Tea | Black Tea (General) |
|---|---|---|---|---|
| Processing | Minimally processed; leaves are steamed and dried to prevent oxidation. | Finely ground powder of shade-grown green tea leaves. | Partially oxidized, between green and black tea. | Fully oxidized, resulting in a darker color and robust flavor. |
| Polyphenol Content | High; contains potent catechins, including EGCG. | Very high; consuming the entire leaf provides a concentrated dose of EGCG. | Good source of polyphenols, including catechins and theaflavins. | Contains high levels of theaflavins and other antioxidant compounds. |
| EGCG Concentration | High; varies based on steeping. | Extremely high; significantly more concentrated than regular green tea. | Present, but generally lower than green tea. | Significantly lower than green tea; oxidation process changes catechins. |
| Health Benefits | Anti-inflammatory, anti-angiogenic, metabolism-boosting, lowers cancer risk. | Superior anti-angiogenic effects, fights breast cancer stem cells, high fiber for gut health. | Supports metabolism, can suppress fat cell growth. | Antioxidant benefits, potentially good for heart health and cholesterol. |
| Best for... | Daily, general health boost and disease prevention. | Maximum bioactive compound intake for targeted anti-angiogenic and metabolic support. | After-meal digestion aid and metabolic support. | Robust flavor with a good antioxidant profile. |
Conclusion
In summary, when asked what tea does Dr. William Li recommend, the answer is not just one variety but a strategic and diverse approach centered on green tea, matcha, and oolong, all for their ability to enhance the body's health defenses. Dr. Li's research highlights that tea is far more than a simple beverage; it is a key component of a 'food as medicine' strategy. By understanding the unique properties of each type, from the potent EGCG in matcha to the metabolic support from oolong, and by preparing them correctly (such as avoiding milk), individuals can actively support their body’s ability to heal and protect itself. Ultimately, integrating a variety of these teas into a balanced diet can be a delicious and powerful tool for long-term health and wellness. For more on how food can fight disease, explore the resources at the Angiogenesis Foundation.
