Green Tea vs. Coffee: Which Is Better for Your Health?
Tea is the world’s most frequently consumed beverage after water. Coffee is also incredibly popular (
In the United States, more than 85% of adults consume caffeine regularly, with an average daily intake of 180 mg, which is the amount of caffeine in about 2 cups of coffee (
People consume green tea and coffee for their characteristic taste and health benefits.
You may enjoy a cup of coffee by brewing roasted and ground coffee beans, while you can prepare green tea by steeping the unfermented leaves of the Camellia sinensis plant, also known as the tea plant (
This article compares the benefits and downsides of coffee and green tea, as well as healthy and less healthy ways to prepare them.
Caffeine is the most widely consumed stimulant drug worldwide, and it’s naturally found in coffee and tea. In fact, coffee and tea are often the most predominant sources of caffeine in a person’s diet (
However, coffee provides more than three times the amount of caffeine than green tea. An 8-ounce (240 mL) serving of coffee provides 96 mg of caffeine, while the same amount of green tea provides 29 mg (
According to research, intakes of 400 mg of caffeine per day are considered safe for adults. However, the recommended limit drops to 100 mg per day for teenagers and 2.5 mg/kg per day for children (
Caffeine is one of the most studied substances, due to its multiple beneficial health effects. These include (
- increased energy levels, alertness, attention, and wakefulness
- lowered mental and physical fatigue
- quickened reaction times and improved accuracy
- enhanced exercise performance
- improved memory and mood
Evidence also suggests caffeine has protective effects on brain health, reducing the risk of dementia and other degenerative diseases (
Some studies have even linked caffeine intake with a lowered risk of developing type 2 diabetes (
However, research on caffeine and diabetes seems inconclusive, and further evidence suggests that it may actually increase blood sugar levels (
Scientists need to do more research on the potential effects of caffeine.
SUMMARYCaffeine is a stimulant drug naturally found in coffee and tea. However, coffee provides about three times the amount of caffeine as green tea.
Green tea and coffee have multiple health benefits in common, including their high antioxidant content and weight loss effects.
Great antioxidant sources
Free radicals play numerous beneficial roles in your body. However, in excess, they lead to oxidative stress.
Oxidative stress is a harmful process that can negatively affect your health by causing disease and speeding up the aging process (
Luckily, coffee and green tea are loaded with antioxidants — compounds with beneficial effects against oxidative stress.
They’re both particularly rich in a group of antioxidants called polyphenols. In both drinks, these are responsible for many of their benefits and flavor (
Epigallocatechin gallate (EGCG) and chlorogenic acid (CGA), are the most abundant polyphenols in green tea and coffee, respectively. Studies in test tubes, animals, and humans suggest they may have potent anticancer effects (
For instance, EGCG may hinder tumor growth and spread, and it may lead to tumor cell death (
Its anti-inflammatory effect may help prevent the chronic inflammation involved in the onset of cancer (
On the other hand, CGA appears to inhibit tumor growth and promote cancer cell death (
Studies suggest that EGCG in green tea may have a beneficial effect against cancer cells in head and neck tumors, as well as in lung, prostate, breast, colorectal, and pancreatic cancer cells (
In contrast, coffee’s CGA may have beneficial effects against liver, endometrial, and skin cancers (
Additionally, CGA may also benefit heart health and blood sugar control by regulating blood triglyceride levels and improving how your cells respond to the hormone insulin (
Weight loss effects
Coffee’s CGA and green tea’s EGCG, together with caffeine, provide both drinks with weight loss properties.
Animal studies show that CGA may lower insulin, blood cholesterol, and triglycerides in the blood. It may also decrease levels of leptin — a hunger-regulating hormone — leading to reduced weight and visceral fat (
Visceral fat is the fat stored inside the abdomen around the organs. It’s linked to an increased risk of heart disease and diabetes (
Similarly, animal studies show that EGCG also leads to weight loss and reduced visceral fat by promoting fat breakdown (
It also helps promote the growth of beneficial bacteria in the gut, which help burn fat and improve insulin sensitivity, among other beneficial effects (
Furthermore, studies have found that caffeine is associated with weight loss. It appears to (
- reduce hunger
- increase calorie burning
- activate a type of fat called brown adipose tissue (BAT), whose quantities decrease as you age
BAT has the potential to produce large amounts of heat and modulate fat and glucose metabolism (
L-theanine in green tea may be calming
L-theanine is an amino acid naturally present in tea, including green tea. This compound is known to affect the brain, increasing feelings of calm alertness (38).
One study gave about the same amount of L-theanine to participants as they might consume in 6.8 ounces (200 mL) of tea, or about one serving. The participants who drank the L-theanine had more alpha brainwave activity, which indicates a calm, alert mental state (38).
Certain reduced health risks
Evidence shows that green tea is associated with a reduced risk of stroke, diabetes, and depression (
Meanwhile, coffee is linked to reduced heart disease mortality (
SUMMARYCoffee and green tea are loaded with antioxidants that provide anticancer properties. They may also help you lose weight. L-theanine in green tea may promote a calm, alert mental state.
