Tea vs. Coffee: Which is Healthier?
You’ve probably heard someone say they need to stop drinking coffee because it is “so unhealthy.” Or that they don’t drink coffee because it’s “bad for them” but they are looking for a caffeine jolt. Many of these people turn to tea; maybe you’ve even encouraged them to drink tea instead. But how valid are these claims about coffee? And is tea really any better for you?
Health Benefits of Coffee
According to the Academy of Nutrition and Dietetics, coffee actually has many health benefits. They report, “Drinking moderate amounts of coffee has been linked to lower risk of cardiovascular disease, Type 2 Diabetes and Parkinson’s disease.” Similarly, tea may have beneficial effects on heart health and diabetes as well. In both drinks, these health benefits are thanks to the antioxidants present.
Additionally, coffee contains small amounts of potassium, niacin, and magnesium. Both potassium and magnesium are found in tea, along with many other minerals. Adding milk or a fortified non-dairy substitute to your coffee (or tea) will also increase your daily intake of calcium and Vitamin D.
Health Risks of Coffee
Speaking of milk, you may have heard that dairy is bad for you. I’ll let you decide if that’s true or not on your own (or I’ll write I separate blog post if anyone is interested), but even if it’s true there are two important things to consider. First, there is always the option for non-dairy milks. Secondly, you can add milk to tea as well, so it doesn’t make tea any better. What can be unhealthy is the amount of sweetener often added to coffee. Again, you can also add sweetener to tea (my next DieTEAtian post will be comparing different kinds of sweetener), but I find that more people drink plain tea than black coffee.
Another thing people worry about is the amount of caffeine in tea. It is recommended that healthy adults drink no more than 400 mg of caffeine per day. It would take three to five 8-ounce cups of coffee to reach that level, which is more than what most people drink. In comparison, black tea has 48 mg of caffeine per 8-ounce cup, and other types of teas has even less caffeine. Additionally, tea has L-Theanine, an amino acid that promotes relaxation. So while you could theoretically drink more cups of tea before reaching the caffeine limit and without getting jittery, you should still be mindful of how much caffeine you’re taking in. You should be especially mindful if you have hypertension or are elderly, pregnant, or breastfeeding.
Lastly, people also worry about coffee being dehydrating because caffeine is a diuretic. Evidence shows that drinking moderate levels of caffeine does result in a small increase in urine production. However, the output is not significantly greater than non-caffeinated drinks. Additionally, caffeinated beverages contribute nearly the same amount of daily total water intake as non-caffeinated beverages. Whether you are drinking coffee or tea, you don’t need to worry about the caffeine dehydrating you as long as you are staying within the recommended amount, though I do recommend making sure to drink water as well.
So What’s the Tea?
All things considered, tea is not really any healthier than coffee. However, there may still be some good reasons to switch to tea. If you are drinking more than the recommended daily limit of caffeine, or if you are noticing any adverse effects from caffeine, it may be worth it to switch at least one cup to tea. You might also consider drinking more tea if you add a lot of sweetener to your coffee but can enjoy tea without it. Otherwise, as much as I think everyone should drink more tea, your daily cup (or cups) of coffee are probably not hurting you.
References
“Benefits of Coffee.” Edited by Sarah Klemm, Eatright.org, Academy of Nutrition and Dietetics, 6 Feb. 2020, www.eatright.org/health/wellness/preventing-illness/benefits-of-coffee.
“Is Caffeine Considered a Diuretic?” Eatrightpro.org, Academy of Nutrition and Dietetics, 23 Oct. 2015, www.eatrightpro.org/news-center/nutrition-trends/foods-and-supplements/is-caffeine-considered-a-diuretic.
Note:
I am not yet a Registered Dietitian and am therefore not certified to give nutrition counseling. Please consult your doctor or other healthcare provider before following the advice in this article.
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