Tea vs. Coffee – Which Is Healthier For You And Why?

For many people, the day doesn’t start until the kettle rings or the coffee maker beeps. After all, tea and coffee are not just drinks; they are culture, identity and small acts of luxury. One provides a steady, almost meditative high, while the other delivers a quick, caffeinated jolt that feels like flipping a switch.

Both drinks have centuries of tradition behind them, as well as decades of modern research examining how they affect the heart, brain, body and long-term health.

At the same time, despite many claiming that one of them has health wisdom, “there is no ‘best’ tea or coffee in the world,” says Amy Goodson, nutritionist and registered dietitian at the Sports Nutrition Playbook. “Healthy choices depend on individual tolerance, lifestyle and health goals.”

Both drinks have some advantages and disadvantages. Here’s what you need to know.

What is tea? How is tea made?

Real tea comes from the leaves, buds and stems of the Camellia sinensis plant, which have been steeped in hot water, explains Abbie Gellman, a registered dietitian and chef based in New York City.

Depending on how the leaves are processed – oxidized, dried or lightly treated – determines whether you get green, black, white or oolong tea. Goodson says preparation plays an important role in the final product as well. A faster time “influences both flavor and caffeine content,” he explains, “with a longer steep usually producing a stronger flavor and slightly higher caffeine levels.”

From a nutritional perspective, “tea is rich in antioxidants, especially flavonoids and catechins, which help fight oxidative stress and support heart health,” Goodson said. It also contains L-theanine and trace minerals such as manganese and potassium, which support cognitive function and overall cellular health.

Research has linked regular tea drinking, especially green and black tea, to “markers of improved cardiovascular health, including healthy cholesterol levels and better blood vessel function,” Goodson said.

Green tea may have additional benefits because it contains catechins and “high levels of polyphenols,” says Gellman, “compounds known for their potential protective effects on cell and metabolic health.”

What is coffee? How is coffee made?

Coffee starts as the seed, often called a bean, of the Coffea plant. After harvesting, the beans are dried, roasted and ground before making alcohol.

“Then it’s prepared by brewing in hot water, using methods such as drip, French press, espresso or cold brew,” says Goodson, “and each brewing method affects flavor, caffeine concentration and acidity.”

Roast quality — meaning how long the beans are roasted and at what temperature — also plays a role, as Gellman says darker roasts tend to have a more bitter flavor, while lighter roasts preserve many of the beans’ original characteristics.

Nutritionally, coffee is “one of the greatest sources of antioxidants in the American diet,” Goodson said. It contains polyphenols – especially chlorogenic acid – and other bioactive compounds that have been shown to support cellular health and help reduce inflammation.

It also contains magnesium, potassium and niacin, nutrients that are among the reasons “regular coffee consumption has been associated with a lower risk of type 2 diabetes, Parkinson’s disease and certain liver conditions,” Goodson said. Moderate coffee consumption has also been associated with a reduced risk of cirrhosis of the liver and hepatocellular carcinoma – and even lower overall mortality.

But caffeine is the most well-known component of coffee. The stimulant “can increase alertness, concentration and short-term physical activity,” Goodson said. That’s why, for many people, that morning cup serves as an emotional target.

Which is better for you, tea or coffee?

Both tea and coffee provide powerful nutrients – many of which overlap – that support overall health, and moderate consumption of either beverage has been associated with a reduced risk of several chronic diseases.

At the same time, “because it generally contains less caffeine than coffee, tea may be a better choice for people who are sensitive to caffeine or prefer to lift more energy,” Goodson said. The low caffeine and presence of L-theanine – an amino acid found naturally in tea – may also promote a calm, sustained sense of focus. And tea may be better because of its low acidity and blood pressure-supporting effects in some people.

Coffee, on the other hand, may provide powerful immediate benefits for energy, concentration “and even some metabolic and liver health benefits if consumed in moderation,” Goodson said.

But the biggest change in health is “not the drink itself,” says Goodson, “it’s what you add to it.” For example, sugar, flavored syrups, whipped cream and service-sized servings can quickly turn a healthy drink into a calorie-dense one. Because of this, “it’s best to drink coffee or tea plain or with milk or non-dairy milk and without added sugar,” advises Gellman. “And keeping caffeine to one to two cups daily is recommended.”

This article first appeared in USA TODAY: Tea vs. coffee – Which is healthier for you and why?

Reporting by Daryl Austin, USA TODAY / USA TODAY

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