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Coffee and tea are among the most popular beverages in the world, with black tea being the most widely consumed, accounting for 78% of total tea consumption. While both coffee and tea are believed to provide some health benefits, some differences are highlighted in the comparison below.
1. Caffeine Content
Research shows that caffeine is the most widely consumed stimulant in the world. It is present in many popular beverages, including coffee and tea, and is known to have both beneficial and harmful effects on human health.
Although caffeine content can vary depending on brewing time, serving size, or brewing method, coffee typically contains twice the amount of caffeine as a similar serving of tea.
The amount of caffeine considered safe for human consumption is 400 mg per day. An 8-ounce cup of coffee contains an average of 95 mg of caffeine, compared to 47 mg in the same serving of black tea.
Although scientists have focused primarily on coffee when studying the positive effects of caffeine, both beverages – despite containing different amounts of the substance – may provide relatively similar health benefits.
Caffeine consumption may reduce the risk of certain chronic diseases, improve mood, and help with mental clarity. Caffeine acts as a powerful stimulant for the central nervous system, which is why the compound is considered a performance-enhancing substance in sports. A review of 40 studies determined that caffeine improved endurance by 12%.
Caffeine is also known to improve mental alertness and performance at work. A study in 48 people who were given a beverage containing 75 to 150 mg of caffeine showed improvements in reaction time, memory, and information processing, compared to a control group.
Other studies have shown that caffeine may reduce the risk of type 2 diabetes by improving insulin sensitivity in the body. A review of 9 studies in 193,473 people found that regular coffee consumption significantly reduced the risk of type 2 diabetes.
Furthermore, moderate caffeine consumption has been shown to protect against dementia, Alzheimer’s disease, metabolic syndrome, and fatty liver disease.
2. Antioxidants
Antioxidants protect the body against damage caused by free radicals, which may help prevent the development of some chronic diseases.
Both tea and coffee contain antioxidants, mainly polyphenols, which contribute to their distinctive flavor and health benefits. Several groups of polyphenols found in tea and coffee, such as Theaflavins, thearubigins, and catechins, are major in black tea, while coffee is rich in flavonoids and chlorogenic acid (CGA).
A recent test-tube study found that theaflavins and thearubigins can inhibit the growth of lung and colon cancer cells, eventually killing them. Studies on leukemia cells have shown similar results, suggesting that black tea has anti-cancer properties.
On the other hand, test-tube studies on the anti-cancer properties of coffee have found that its CGA content acts as a potent inhibitor of cancer cell growth, especially gastrointestinal and liver cancers.
Long-term studies in humans have also shown the protective effects of coffee and tea against other types of cancer, such as breast, colon, bladder, and rectal cancer.
In addition to their antioxidant activities, polyphenols have been linked to a reduced risk of heart disease, supporting heart health through mechanisms that protect blood vessels, including:
- Vasodilation. This compound promotes the relaxation of blood vessels, improving high blood pressure.
- Anti-angiogenic – the process of preventing the formation of new blood vessels that can feed cancer cells.
- Anti-atherosclerosis. Prevents the formation of plaque in blood vessels, reducing the risk of heart attack and stroke.
A 10-year study in 74,961 healthy people found that drinking four or more cups (960 ml) of black tea per day was associated with a 21% lower risk of stroke compared to non-drinkers.
Another 10-year study in 34,670 healthy women found that drinking five or more cups (1.2 liters) of coffee per day was associated with a 23% lower risk of stroke, compared to non-drinkers.
3. Boosts Energy
The caffeine in coffee helps boost the body’s energy levels, which in turn aids alertness and reduces fatigue by increasing dopamine levels and limiting adenosine.
Dopamine is the chemical compound thought to be the main reason for coffee’s addiction, which increases heart rate, affects the nervous system, and the brain. In contrast, adenosine has the effect of promoting sleep. Therefore, using caffeine helps to limit adenosine and reduce the feeling of fatigue.
In addition, coffee has an immediate effect on the body’s energy levels. After consumption, the body can absorb 99% of caffeine within 45 minutes, but the highest concentration of caffeine in the blood is just after 15 minutes of use.
Although tea has a lower amount of caffeine, it is rich in L-theanine, a powerful antioxidant that contributes to brain stimulation. Unlike caffeine, L-theanine can provide anti-stress effects by increasing alpha brain waves, helping the body calm and relax. This is the opposite of the stimulating effect of caffeine in coffee and gives the body a relaxed but alert state of mind without feeling sleepy. Studies have found that consuming L-theanine along with caffeine found in tea helps maintain alertness, focus, attention, and sharpness.
4. Weight Loss
Due to its high caffeine content, coffee can help many people lose weight. Caffeine can increase the number of calories burned by 3% to 13%, and this effect can last for up to 3 hours after drinking.
Coffee also has fat-burning properties by inhibiting the production of fat cells. Some studies have shown that this effect is due to the chlorogenic acid content in coffee.
A study in 455 people found that regular coffee consumption was associated with a reduction in fat tissue. Similar results were obtained when testing 12 studies, showing that chlorogenic acid aids weight loss and fat metabolism in mice
On the other hand, tea polyphenols such as theaflavins may also contribute to weight loss. Theaflavins inhibit pancreatic lipase, an enzyme that plays a key role in fat metabolism. Studies in mice have shown that tea polyphenols can reduce blood lipid levels and help limit weight gain – even when the mice are fed a high-fat diet
However, more medical research is needed to confirm the effects of these compounds.
5. Which is better, tea or coffee?
Although coffee is known for its side effects, such as heart failure, increased heart rate, and high blood pressure, research has shown that moderate consumption is safe for the body.
Although the antioxidant content of tea and coffee differs, both coffee and black tea are excellent sources of these important compounds, which may protect against various diseases, including heart disease and some forms of cancer.
Other health claims include coffee’s ability to fight Parkinson’s disease, reduce the risk of type 2 diabetes, and cirrhosis. Tea, on the other hand, may protect against tooth decay, kidney stones, and arthritis.
Coffee has a higher caffeine content than tea, which may be good for those looking for an instant energy boost. However, it can also cause anxiety and disrupt sleep.
Additionally, due to the effects of caffeine on the brain, consuming high amounts of coffee can lead to dependence or addiction
If you are sensitive to caffeine, tea can be a good alternative to coffee. Tea contains L-theanine, an amino acid that has calming properties that help you relax while keeping you alert.