There are thousands of tea varieties, though many people find themselves sticking to a handful of their few favorites. If you’ve been thinking about venturing away from black and green teas, consider rooibos tea. It’s a type of herbal tea made from the leaves of the Aspalathus linearis plant, a shrub native to South Africa.

Rooibos Tea Benefits

In addition to being caffeine-free, rooibos tea is also packed with antioxidants and and other beneficial compounds. Read on for a look into the rooibos tea benefits.

Provides antioxidants

Many teas are antioxidant powerhouses, and rooibos tea is right up there with them. Antioxidants can counteract free radicals—unstable molecules that can cause oxidative stress (aka cell damage). Why should you care about getting plenty of antioxidants? They may lower the risk of chronic diseases.

There are different types of rooibos tea, which can influence the antioxidant content, notes Jenna Volpe, RDN, a registered dietitian and herbalist in Austin, Texas. For example, red rooibos tea (which is fermented) is already high in polyphenols, but green rooibos tea (which is not fermented) may be even higher.

In fact, “green rooibos tea has been shown to boost the antioxidant status in healthy and at-risk populations,” Volpe says, pointing to a scoping review. Antioxidants in rooibos may also help lower inflammation, and could contribute to some of the tea’s other benefits, she adds.

Free from caffeine

Green tea has a lot of hype surrounding it, and for good reason. But if you’re sensitive to caffeine or looking for an evening tea, there are alternatives that won’t give you the jitters or keep you up at night. Rooibos tea is naturally caffeine-free, so it doesn’t contribute to the recommended limit of 400 milligrams (mg) of caffeine per day.

Since it’s not a stimulant, rooibos tea could appeal to those who find caffeine triggers gastrointestinal (GI) discomfort, Volpe points out. “People with irritable bowel syndrome may benefit from switching to rooibos tea as a caffeine-free alternative if they find caffeinated drinks worsen their GI symptoms,” she explains.

Reduces gut inflammation

Continuing with the gut health benefits of rooibos tea, “it could reduce inflammation in the gut”, Volpe says. She points to a recent study that demonstrated the anti-inflammatory properties of rooibos tea could reduce gut inflammation. Researchers even found it had gut barrier protective effects.

Could improve blood lipids

Much of the research on rooibos tea focuses on the potential heart healthy properties. Thanks to its antioxidant contents, it’s been shown to reduce cholesterol levels and inflammation, which may support cardiovascular health, according to Volpe.

In one trial, rooibos tea significantly improved the lipid profiles (cholesterol and triglycerides) of adults at risk of developing cardiovascular disease. Some animal studies demonstrate additional cardio-protective benefits of rooibos. While larger human studies are likely needed, the existing research is promising.

May help lower blood sugar

There’s a link between inflammation and type 2 diabetes, which often involves elevated blood sugar levels. Given the potential anti-inflammatory properties of rooibos, could it help regulate blood glucose? It’s possible, though the research mainly consists of animal studies.

“While more human studies are needed to investigate the potential benefits of rooibos tea for diabetes and blood sugar regulation, a 2018 meta-analysis analyzed 12 animal studies, assessing the degree to which rooibos can aid in blood sugar control,” Volpe explains. “Researchers found that elevated blood glucose levels of rodents with diabetes were significantly reduced by intake of rooibos polyphenols.”

How to incorporate rooibos tea into your lifestyle

Given the potential benefits of rooibos tea, you may be sprinting to get your hands on some. Here’s what Volpe wants you know about choosing and preparing rooibos tea:

• Opt for loose leaf rooibos tea, if possible. It’s less processed compared to tea bags, and when organically grown, there’s less exposure to chemicals.
• Fermented tea has higher amounts of histamines, so those with histamine intolerance may want to avoid red rooibos tea.
• Steep rooibos tea for a minimum of 10 minutes, and consume it consistently in order to reap the benefits.