Almost every adult individual has consumed either coffee or tea or both in their lifetime. Both are known notoriously for containing caffeine and for giving the body a jolt of energy. Additionally, both can be consumed either hot and iced, in the morning or mid-day, so why is there usually such a divide between the two popular beverages? Usually, individuals gravitate more towards one or the other, they either prefer coffee more or they prefer tea more. Which do you prefer when you need a 'pick-me-up'? This post will outline the benefits, health factors, and risks of consuming both products, leaving you to decide which one to gravitate towards.
Let's begin with the benefits of coffee, the iconic morning beverage of choice for many adults. Coffee can be consumed in many different forms, such as hot, blended, iced, black, with room for cream or sugar, flavored, etc. Coffee is made from seeping ground up beans and dispensing it into a cup. A recent study by Harvard found that those who drink about three to five cups of coffee a day may be less likely to die prematurely from some diseases than those who drink less or no coffee. Coffee contains a rich source of antioxidants, therefore, regular coffee consumption has also been linked to protection against type 2 diabetes, Parkinson's, and certain cancers. While all this is great and makes it seem like an obvious choice, coffee does have a downside.
Now for the downsides of coffee, unfiltered coffee, such as boiled or expresso, has been shown to raise cholesterol levels, as well as coffee is more acidic than other drinks leading to an imbalance in the digestion. Coffee has a reputation for leading to bone issues. It remains unclear how significant the effects are, one study found that a high intake of coffee, as in four or more cups a day, can cause reduced bone density by 2-4%. The effect did not translate into an increased risk of fracture, however, for those with low bone density already, coffee consumption is something that should be evaluated. Lastly, the amount of caffeine in coffee causes water loss retention, leading to dehydration. The high volume of caffeine can also cause individuals to feel jittery or anxious rather than focused. One cup, eight ounces of coffee contains 95-200 mg of caffeine.
Let's look at tea now, to see whether drinking tea is a 'healthier' choice. Tea boasts a long list of health benefits. The rich antioxidants in tea fight inflammation, and has been shown to help prevent blood vessels from hardening. Tea drinkers have a significantly lower risk of stroke and heart disease, and tea is known to boost brain health. One study, for example, found that compared with older adults who drank less than three cups a week, those who drank more than two cups of green tea a day had a significantly lower risk of age-related declines in memory. Contrary to coffee, regular tea drinkers also have higher bone density levels and slower rates of bone loss.
There are downsides to drinking coffee though, one being the potential impact on your iron levels due to tannins. Tannins is a type of antioxidant that interferes with the absorption of non-heme, or plant-based iron from foods like greens and beans. In one classic 1982 study, drinking tea with a meal resulted in a 62% reduction in iron absorption compared to 35% for coffee.
Finally, if you're sensitive to it, the caffeine in tea may also be a con, although the levels are lower than coffee. One cup or eight ounces of black tea contains 14-70 mg of caffeine and green tea 24-45 mg.
This is a basic overview that touches on the surface level of coffee and tea and the pros and cons both contain. It is now up to you as the reader to make a decision and possibly do more research to find out which is better for you as an individual, as well as which one you prefer. My personal choice, a good balance of both.
