Coffee and green tea are two very popular beverages around the world. We love them as much for their taste as for their health benefits. But which of the two is more beneficial for our body?
According to a 2019 review of studies, drinking coffee may reduce the risk of type 2 diabetes by improving sugar metabolism. As with tea, it’s important to keep your tea sugar-free.
How Much Caffeine is in Coffee and Green Tea?
Caffeine is the most widely consumed stimulant worldwide and is found naturally in both coffee and tea. In fact, coffee and tea are often the main sources of caffeine in a person’s diet.
But coffee provides three times the amount of caffeine than green tea:
- A 240 mL serving of coffee provides 96 mg of caffeine
- The same amount of green tea provides 29 mg
According to research, consuming 400 mg of caffeine per day is 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.
Benefits of caffeine:
- Increased levels of energy, alertness, and attention.
- It reduces mental and physical fatigue.
- Improved reaction times and improved accuracy.
- Improved exercise performance.
- Improved memory and mood.
- Evidence also shows that caffeine has protective effects on brain health, reducing the risk of dementia and other degenerative diseases. Some studies have even linked caffeine intake to a reduced risk of type 2 diabetes.
Of course, the research on caffeine and diabetes is still inconclusive, and further evidence suggests that it may raise blood sugar levels.
Coffee and Green Tea: Health Benefits
Green tea and coffee share multiple health benefits, including their high antioxidant content and positive effect on weight loss.
Coffee and green tea: Positive effects on weight loss
Both drinks provide significant weight loss properties. Studies show that they can lower insulin, blood cholesterol, and blood triglycerides. They can also reduce levels of leptin, a hormone that regulates hunger, leading to reduced weight and visceral fat.
In addition, studies have shown that caffeine is associated with weight loss. Specifically:
- Reduces hunger.
- Increases calorie burning.
- It activates a type of fat called brown adipose tissue, the amounts of which decrease as you age. Brown adipose tissue has the ability to generate large amounts of heat and regulate fat and glucose metabolism.
Can Reduce Your Health Risks
Evidence shows that green tea is associated with a reduced risk of stroke, diabetes, and depression. At the same time, coffee is associated with reduced mortality from heart disease.
Coffee and Green Tea: Possible Drawbacks
Although both coffee and green tea are known for their benefits, they can also have some disadvantages.
On the one hand, added ingredients such as sweeteners and flavoring syrups can significantly increase the calorie and sugar count of your coffee or tea. Research shows that coffee and tea with sugar are among the foods that contribute to high sugar intake in US adults. This is associated with weight gain, type 2 diabetes, heart disease, and dental cavities.
On the other hand, although caffeine is considered a beneficial substance, excessive consumption can lead to unwanted side effects, such as anxiety and sleep disturbances. Evidence shows that chronic caffeine intake can lead to increased alertness and anxiety. If consumed in high doses (over 400 mg per day) it can worsen symptoms of anxiety, panic disorder, and insomnia.
Additionally, caffeine consumption can lead to caffeine dependence in some people. Those with a caffeine addiction may continue to consume caffeine despite the harmful effects on their body.
