In the battle of the brews which side are you on? A traditional tea-sipper or an on-the-go espresso-shotter? Whether you prefer a cuppa or a cappuccino it turns out both morning drinks are packed with health benefits. A new study has found that drinking one to three cups of caffeinated coffee a day may help you live longer – as long as you go easy on the sugar and cream.
The research by Tufts University analysed data from over 46,000 adults and concluded that moderate coffee consumption was linked to a 14–17% lower risk of death from any cause. However, those benefits vanished when drinks were loaded with sweeteners or lots of saturated fat such as cream – a splash of milk is fine. Fang Fang Zhang, senior author of the study, said: “Coffee is among the most-consumed beverages in the world, and with nearly half of American adults reporting drinking at least one cup per day, it's important for us to know what it might mean for health. The health benefits of coffee might be attributable to its bioactive compounds.”
These compounds can help combat oxidative stress and cellular damage; help reduce chronic inflammation – a root cause of many modern illnesses – and reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
But it’s not the only caffeinated beverage that comes with health benefits. A cup of tea is not only a balm to all emotional woes – “I’ll stick the kettle on” – but also good for our bodies and brains. Here are all the health benefits of both coffee and tea.
Is tea healthy?
Just like coffee, tea – whether black, green, white, or oolong – is packed full of bioactive compounds. Tea is loaded with polyphenols like catechins (especially in green tea) and theaflavins (in black tea), which act as antioxidants. They help neutralize harmful free radicals, reducing oxidative stress and lowering the risk of chronic diseases such as heart disease and certain cancers. These polyphenols also feed the good bacteria in our gut microbiomes and a healthy gut is linked to overall health.
Regular tea consumption has also been linked to improved heart health by reducing LDL (bad) cholesterol, improving blood vessel function, and lowering blood pressure. Nutritionist and researcher Dr Pamela Mason from the Tea Advisory Panel says that, as they both come from plants, tea and coffee are both healthy choices, but tea does stand out for one reason. “There is one major difference with tea and that’s the fact it contains L-theanine, a unique amino acid – and it is only found in tea,” she says. “Studies show that L-theanine - particularly when combined with a small amount of caffeine – reduces stress and focuses the brain, helping concentration.
“Brain scans show that L-theanine in green and black tea increases alpha-wave activity, which induces relaxation without drowsiness.” pThis means that while a cup of tea will make you feel alert, because of the caffeine, it also brings about a sense of calm which, come bed-time, will also help you sleep.
What are the health benefits of coffee?
A regular cup of coffee contains about two to three times more caffeine than black tea which gives you a quicker, more intense energy boost. It also boosts metabolism and increases fat burning. In fact, studies suggest that caffeine can increase resting metabolic rate by about 3–11% depending on the dose, your body weight, and how accustomed you are to caffeine – a tolerance is built over time.
Surprisingly, coffee contains small amounts of dietary fibre – specifically, soluble fibre – which can contribute modestly to our daily intake and supports gut health. Unfiltered coffee such as espresso or Turkish coffee are thought to contain more fibre than filter coffee.
Coffee also contains some bioactive compounds that aren’t present in tea such as diterpenes (cafestol and kahweol) and melanoidins. Diterpenes, present mainly in unfiltered coffee like espresso and French press, have anti-inflammatory, anti-cancer, and liver-protective effects. Melanoidins form during roasting and act as powerful antioxidants and prebiotics, supporting gut health and reducing inflammation.
One of the most consistent findings in coffee research is the link between moderate coffee drinking and reduced heart disease risk. Three to four cups a day is consistently associated with a lower risk of developing heart disease.
How much tea and coffee should I drink a day?
Generally, three to four cups of coffee per day is considered optimal for health benefits for most people. For black tea, because it contains less caffeine, the recommended number is three to five.
Which is better for our health: tea or coffee?
The good news is both delicious beverages are also super healthy so choose whichever you prefer. Or, don’t choose! Drink both and benefit from their unique properties.
