Is coffee or tea better for your health?

Scientists have found that drinking coffee or tea regularly has many health benefits. So is coffee or tea healthier?

Source of fiber

One study found that on average, coffee has between 1.1 and 1.8 grams of fiber per cup, depending on whether it's filtered, espresso, or instant. That may not sound like much. But it's more fiber than you'll find in orange juice, which has about half a gram of fiber per cup.

On the other hand, a regular cup of tea won't help you meet your daily fiber needs, unless of course you decide to chew the tea leaves.

So in this aspect, coffee has the advantage.

Ability to concentrate

The caffeine in both coffee and tea helps you focus. Studies show that caffeine can improve attention, alertness, and alertness, but too much caffeine can lead to jitteriness and over-excitement, which can affect your performance.

Coffee and tea are both healthy drinks

The amount of caffeine in coffee and tea can vary widely depending on many factors. According to the Mayo Clinic , an 8-ounce cup of brewed coffee contains about 100 milligrams of caffeine. An 8-ounce cup of black tea has about 50 milligrams of caffeine.

So which is better, coffee or tea? One study asked people to drink four cups of coffee or tea throughout the day. Both drinks had similar effects on alertness and cognitive performance. But tea has a big advantage over coffee: it has enough caffeine to support performance but not so much that it disrupts sleep.

At this point, tea has the advantage.

Good for gut microbiota

According to The Washington Post , coffee and tea are rich sources of polyphenols, plant compounds that have many health benefits. Studies show that polyphenols can reduce the risk of developing chronic diseases, and they fuel the beneficial bacteria that make up your gut microbiome.

Coffee has significantly more polyphenols than green tea, and green tea has more polyphenols than black tea. In fact, there are certain bacteria that seem to thrive quite well in people who drink a lot of coffee. Scientists have not found the same effect in people who drink tea.

So, at this point coffee has an advantage over tea.

Coffee is a popular drink that is especially good for the liver

Reduce the risk of cardiovascular disease

According to extensive studies, both coffee and tea appear to be good for the heart, reducing the risk of heart disease and stroke.

But these studies are not conclusive, it is possible that coffee and tea drinkers have other heart-healthy habits, such as exercising more or eating a healthier diet. It seems that the antioxidants and polyphenols in coffee and tea have a protective effect on heart health.

Clinical trials have shown that regular tea consumption, especially green tea, can slightly improve blood pressure and cholesterol. Drinking decaffeinated coffee—about two to four cups a day—has also been linked to a reduced risk of heart disease.

This suggests that any cardiovascular benefits from drinking coffee and tea may come from compounds other than caffeine.

So, at this point the benefits of both drinks are equal.

Lower risk of cancer

Many studies have found that coffee drinkers have a lower risk of cancer. One meta-analysis of 59 studies in 40 groups found that regular coffee drinkers had a 13% lower risk of cancer than those who rarely or never drank it.

Regular coffee drinking may help protect against colorectal, prostate, liver, endometrial, oral and breast cancers.

According to the American Cancer Society, coffee contains hundreds of bioactive compounds, including some that have been shown to reduce inflammation, prevent cell damage, and regulate genes involved in DNA repair.

Studies on tea have so far not shown a clear link. So , here, coffee has the advantage.

Type 2 diabetes

A cup of coffee can cause a short-term spike in blood sugar levels due to the caffeine. However, large studies show that people who regularly drink coffee are less likely to develop type 2 diabetes.

This may be due to coffee's high levels of chlorogenic acid, a polyphenol that has been shown in some studies to improve insulin sensitivity and blood sugar control, says Marilyn C. Cornelis, MD, associate professor of preventive medicine at Northwestern University.

A meta-analysis of studies including more than 1 million people found that people who drank up to four cups of coffee a day had a 25% lower risk of developing diabetes than those who drank little or no coffee.

Although tea does not contain chlorogenic acid, it does contain other plant compounds that are thought to be beneficial for blood sugar control. But studies looking at the relationship between tea consumption and diabetes risk have produced conflicting results.

Some suggest that drinking four or more cups of green, black, or oolong tea a day may reduce the risk of diabetes. A meta-analysis of randomized controlled trials found that green tea may lower blood sugar levels. But other studies have found no clear link between tea and diabetes risk.

Ultimately, experts say the evidence suggests that coffee may be at least somewhat more protective against diabetes than tea.

Stress level

If you want a beverage that is soothing and calming, and can even help relieve stress, tea is a good choice. Studies have found that when people are stressed, drinking green or black tea can help them feel more relaxed and reduce levels of cortisol, the stress hormone.

This is partly due to L-theanine, a compound found in tea — especially green and black tea — that appears to promote relaxation.

Compared to tea, coffee contains much higher levels of caffeine, which stimulates cortisol levels and elevates your mood. Too much caffeine can also cause restlessness, anxiety, and insomnia.

So, if you want to relax, a cup of tea is the safest choice for you.

Tea is considered a longevity drink

Lifespan

People who drink coffee and tea tend to live longer than people who don't drink either beverage.

For tea drinkers, both green and black tea have been linked to longevity. In a recent study, scientists followed half a million people over a 14-year period and found that those who drank at least two cups of tea a day had a 9 to 13 percent lower risk of death during the study period than those who did not drink tea.

Black tea, especially green tea, is rich in polyphenols and other beneficial compounds. These compounds have the ability to reduce stress and inflammation in the body.

As for coffee, a July study followed nearly 172,000 people and found that those who drank 2.5 to 4.5 cups of coffee per day had a 30% lower risk of death over the seven-year study period than those who did not drink coffee.

At this point, both drinks offer equal benefits.

So is tea or coffee better?

In these comparisons, coffee has the upper hand . Coffee drinkers can increase their fiber intake, gut health, and reduce their risk of cancer and diabetes. Meanwhile, tea is definitely good for your blood pressure, cholesterol, stress levels, mental health, and productivity.

And both drinks are good for heart health and longevity. And tea in particular may have even more health benefits.

Still, one reason coffee has more health benefits than tea is because it's been studied more, experts say.

However, if you're not a coffee or tea drinker, don't feel pressured to change. The Dietary Guidelines for Americans state that people who don't drink coffee or tea are not encouraged to start. Water and plain or flavored milk are also healthy options.

There is one final category to consider when it comes to tea and coffee, and that is popularity . It is estimated that the world drinks three cups of tea for every cup of coffee. And tea is the second most popular beverage in the world (the first being water).