5 min read
- Daily consumption of caffeinated coffee and tea might help decrease your risk of cardiometabolic diseases, as indicated by a recent study.
- The research revealed that consuming two to three cups of coffee or tea each day provides the maximum health benefits.
- Experts discuss the role of antioxidants in these drinks that contribute to heart and metabolic health.
Coffee and tea are among the world’s most popular beverages, with extensive research highlighting their health advantages. From coffee promoting longevity to tea combating inflammation, researchers now emphasize that these beverages may also lower the risk of heart disease and the likelihood of developing type 2 diabetes or experiencing a stroke. Here, we explore the findings of the research and how coffee and tea impart these advantages.
Key Takeaways
- Moderate intake of caffeinated coffee and tea may decrease cardiometabolic disease risk.
- The optimal amount seems to be two to three cups of either drink per day.
- Coffee drinkers exhibit a nearly 50% reduced risk compared to lower caffeine consumers.
- Antioxidants in coffee and tea support heart health and improve blood sugar processing.
- Decaffeinated options still offer health benefits, although caffeinated varieties may have an edge.
- Natural caffeine from coffee and tea is more beneficial than that found in energy drinks.
Meet the experts: Adedapo Iluyomade, M.D., preventative cardiologist with Baptist Health Miami Cardiac & Vascular Institute; Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.
A study published in The Journal of Clinical Endocrinology & Metabolism analyzed the coffee and tea drinking habits of 188,000 individuals aged 37 to 73 from the U.K. Biobank, who completed 24-hour beverage intake questionnaires. From the initial pool, approximately 172,000 participants indicated they consumed caffeinated variants and had no prior history of cardiometabolic disease at the study’s onset (defined by a diagnosis of at least two of these three conditions: type 2 diabetes, coronary heart disease, or stroke).
Following up after about 12 years, researchers found that those consuming two to three cups of coffee or a maximum of three cups of tea daily experienced the most favorable cardiometabolic health outcomes. Individuals who consumed between 200 to 300 milligrams (mg) of caffeine per day demonstrated a reduced risk of cardiometabolic diseases compared to those with less than 100 mg. Coffee drinkers exhibited the most significant reduction in risk, almost 50%, while individuals consuming 200 to 300 mg through tea or a combination of both drinks had about 40% lower risk. Tea drinkers benefited notably by consuming up to three cups daily, with diminishing benefits observed for those who consumed more than that.
Moreover, the study noted that even among the 4% of participants consuming more than 400 mg of caffeine daily, this higher intake did not adversely affect their cardiometabolic health.
So, how might your daily cup of coffee or tea safeguard against type 2 diabetes, coronary heart disease, and strokes? Caffeinated variants contain beneficial compounds like antioxidants that help protect cells from damage, as explained by Adedapo Iluyomade, M.D., a preventative cardiologist with Baptist Health Miami Cardiac & Vascular Institute. “Both coffee and tea can enhance your body’s sugar processing, reduce inflammation, and maintain blood vessel health, all contributing to the prevention of type 2 diabetes, heart disease, and strokes.” By mitigating harmful effects, moderate consumption of these beverages supports overall health and lowers the risk of these conditions, he noted.
Whether you gravitate toward coffee or tea, both drinks share the ability to lower cardiometabolic risks, although they affect the body differently, according to Dr. Iluyomade. “Coffee tends to more effectively manage blood sugar levels, while tea, particularly green tea, enhances blood vessel function and reduces blood pressure.” This distinction arises from the differing types of antioxidants present in each drink; coffee contains higher levels of chlorogenic acids, while tea is abundant in flavonoids, particularly catechins,” Dr. Iluyomade elaborated.
This study specifically examined caffeinated versions of these popular beverages. Despite this, decaffeinated coffee and tea still retain many of the beneficial polyphenols and antioxidants found in their caffeinated counterparts, as noted by Dr. Iluyomade. “However, caffeine itself may assist in metabolism boosts and enhance sugar processing,” he stated. While decaf is a commendable choice, particularly for those sensitive to caffeine, the caffeinated versions might provide additional benefits in reducing risks associated with conditions like diabetes and heart disease.
You might also wonder whether your favorite caffeinated drinks offer similar advantages. Unfortunately, Dr. Iluyomade suggested this might not be the case. While energy drinks contain caffeine, they often also include significant amounts of sugar and artificial additives that could negatively impact heart health. “Unlike coffee and tea, which are rich in beneficial compounds, energy drinks typically lack these natural benefits and can contribute to elevated risks like high blood pressure. It’s essential to differentiate between natural caffeine sources, such as coffee and tea, and processed energy beverages,” Dr. Iluyomade explained.
The bottom line
This research adds to the mounting evidence that moderate consumption of caffeinated coffee and tea may help mitigate the risk of cardiometabolic diseases, according to Dr. Iluyomade. “The findings underscore the potential of coffee and tea to contribute to disease prevention, specifically addressing major illnesses such as type 2 diabetes, coronary heart disease, and stroke.” This information is vital as it highlights the importance of dietary practices in managing and lowering cardiometabolic risk, particularly in light of the growing global burden of these diseases.
The U.S. Food and Drug Administration (FDA) suggests that most adults limit caffeine intake to no more than 400 mg per day, roughly equivalent to two to three 12-ounce cups of coffee. However, individual responses to caffeine may vary, and it is advisable for those with conditions such as high blood pressure or arrhythmias to consult their physician regarding safe caffeine consumption levels. “Additionally, consider your overall lifestyle—diet, physical activity, and stress management are all integral to maintaining heart and bodily health,” he emphasized. These beverages can be part of a heart-healthy routine, but moderation is essential.
Furthermore, it’s crucial to be mindful of how you sweeten your coffee or tea, according to Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Excessive cream and sugar can counteract the health benefits. Consider a splash of low-fat milk or a dairy alternative, restricting sweeteners to one teaspoon of sugar, honey, or a non-caloric sweetener for your beverage,” she advised.
FAQ
Can I drink decaffeinated coffee or tea for similar health benefits?
Yes, decaf options still retain many beneficial antioxidants, although caffeinated versions may offer additional advantages.
Is there a limit to how much coffee or tea I should drink?
For most adults, it’s advisable to consume no more than 400 mg of caffeine daily, equivalent to about 2-3 cups of coffee.
Do energy drinks provide similar health benefits?
Energy drinks often contain high sugar and artificial ingredients, which may negate any potential health benefits.
In summary, incorporating moderate amounts of caffeinated coffee and tea into your daily routine may contribute positively to heart health and reduce the risk of various diseases. Balancing consumption and being mindful of added ingredients can enhance their beneficial effects.
