The battle of two beverages
Which is the healthier drink – tea or coffee?
Scientists have discovered that regularly drinking coffee or tea can provide a variety of health benefits. So, whether you start the morning with a heady burst of caffeine from an aromatic and freshly brewed mug of coffee or a lesser caffeine induced and yet, invigorating ‘pick me up’ from a warm cup of tea, you are well fortified to face the day ahead.
Setting that aside, the question that invariably pops up is how do they measure up when compared to each other – health wise? Before we look at the available evidence, tea and coffee drinkers will be pleased to know, that ‘longevity’ leans more on their side when compared to people who do not drink either beverage. Be mindful though, that studies conducted were mostly observational – meaning they don’t prove causation. But if there is any reason that a daily 3-4 cup intake of tea or coffee could avoid the likelihood of an early death – let’s drink to that.
Here’s what we know
Studies have proven that caffeine can improve one’s span of attention, alertness and response time. Too much caffeine though could lead to restlessness and hyper-arousal, which can disrupt one’s performance. An 8-ounce cup of black tea has around 50 milligrams of caffeine – just enough to aid performance and not disrupt sleep and that’s a ‘one up’ over an 8-ounce cup of coffee, which according to the Mayo Clinic, can contain as much as 100 milligrams of caffeine. (Espresso and instant coffee have less.)
Eating fruits and vegetables helps a person get the recommended daily intake of 25 grams of fibre. You’ll be surprised to learn that coffee has fibre. A cup of coffee contains between 1.1 to 1.8 grams depending on how you prepare it – instant, filtered or expresso. Not much eh? Yet, drinking 4 cups of coffee a day provides a 20% – 25% head start towards reaching one’s daily fibre requirements. Tea on the other hand has no fibre.
Sources of polyphenols
Polyphenols are plant compounds that according to studies can lower the risk of developing chronic diseases. Prof.Tim Spector of King’s College, London, calls them “rocket fuel for beneficial bacteria that make up your gut microbiomes, the communities of trillions of microbes that live inside our guts”. Coffee it appears has far more polyphenols than tea. Incidentally, green tea has more of it than black tea.
It also appears the antioxidants and polyphenols in coffee and tea have a protective effect on heart health. Clinical trials show that regularly consuming tea, especially green tea, may slightly improve blood pressure and cholesterol. Drinking decaffeinated coffee — about two to four cups a day - has also been linked to reductions in heart disease.
Lowers risk of cancer?
The American Cancer Society says coffee contains hundreds of biologically active compounds, including some that have been shown to reduce inflammation, prevent damage to cells, and regulate genes involved in DNA repair. “Whether it’s cancer, obesity or heart disease, inflammation is the enemy, and one way you can dampen inflammation is by drinking coffee,” said Sanjiv Chopra, a professor of medicine at Harvard Medical School. Very little is known though as to whether drinking tea aids cancer prevention.
Marilyn C.Cornelis, associate professor of preventive medicine at Northwestern University explains that due to the large concentration of chlorogenic acid, people who drank coffee are less likely to develop Type 2 diabetes. That’s because studies have shown chlorogenic acid, a polyphenol, to improve insulin sensitivity and blood sugar control. “Coffee is highly beneficial for reducing the risk of diabetes,” adds Cornelis. While tea does not contain chlorogenic acid, it does have other plant compounds that are thought to be beneficial for blood sugar control. All in all, the evidence at hand concludes that coffee may be at least somewhat more protective against diabetes than tea.
Contest outcome
When it comes to heart health and longevity, there are no losers. Coffee guzzlers can raise a mug to fiber, microbiome health and lowering risk for cancer and diabetes. Tea is good for one’s blood pressure, cholesterol, stress levels, mental health and productivity. One reason coffee is linked to more health benefits than tea is that it’s been the subject of far more studies, said Chopra at Harvard Medical School. “I tell my tea drinker friends that we may learn in the years to come that tea has additional benefits,” he added.
If you want a smooth and gentle beverage that might even melt some stress away, then look no further than tea - or as the famous author P.L. Travers called it, “balm for the soul” and that’s perhaps why the world drinks three cups of tea for every cup of coffee.
Arahoz Noorhem is an educator who teaches English as a foreign language, a professional jazz pianist, music composer, bird watcher and an intrepid traveler.
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