Coffee and tea are among the most popular drinks in the world. Accordingly, black tea is the most consumed among all teas and constitutes 78% of the total production and consumption of tea. While the properties of these two drinks are sometimes similar; But they also have differences.
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Caffeine in coffee Vs. Tea
Caffeine is a stimulant that has been studied a lot. Today, you can find this stimulant in many common beverages, including coffee, tea, and energy drinks.
While the amount of caffeine in coffee and tea can be different depending on the brewing time, the size or the method of preparing the drink; But coffee has almost twice as much caffeine as tea.
the amount of caffeine considered safe for human consumption; It is 400 mg per day. A 240 ml cup of brewed coffee contains 95 mg of caffeine. Compared to this number, there are only 47 milligrams of caffeine in a cup of black tea.
Caffeine consumption may reduce the risk of some chronic diseases and strengthen the body’s athletic performance, mood and level of alertness. Caffeine acts as a powerful stimulant for the central nervous system, and for this reason, it is considered a substance that enhances the body’s performance during exercise.
Studies comparing coffee with tea
A review of 40 studies found that caffeine consumption improved 12% more endurance during exercise compared to a placebo.
Research on the effect of caffeine on the level of mental alertness has also been conducted, which show that caffeine consumption improves mental performance in both simple and complex tasks.
A study of 48 people in which participants consumed a drink containing 75 or 150 mg of caffeine showed that caffeine consumption improved reaction time, memory and information processing.
Other studies have shown that caffeine can reduce the risk of type 2 diabetes by improving insulin sensitivity. A review of nine studies that included 193,473 participants found that regular coffee drinking significantly reduced the risk of developing type 2 diabetes.
In addition, moderate consumption of caffeine has a protective effect on the body against dementia, Alzheimer’s disease, metabolic syndrome and non-alcoholic fatty liver disease.
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Antioxidants in Coffee Vs. Tea
Antioxidants protect the body against free radical damage. For this reason, the consumption of these substances may help prevent the occurrence of some chronic diseases.
Both coffee and tea are rich in antioxidants. These drinks primarily contain polyphenols, which make coffee and tea unique in their characteristic flavor and properties. There are many groups of polyphenols in tea and coffee.
Theaflavins, tyarobagins and catechins are the most important compounds in black tea. While coffee is rich in flavonoids and chlorogenic acid (CGA).
A new laboratory study showed that tiaflavins and tiarubin inhibit the growth of lung and colon cancer cells and eventually kill them.
Studies conducted on leukemia cells have shown similar results. The findings of this research have proven that black tea may have protective properties against cancer. Although we need more research in this field.
On the other hand, laboratory studies conducted on the anti-cancer properties of coffee show that the amount of CGA in this drink acts as a strong inhibitor for the growth of cancer cells and protects the body against gastrointestinal and liver cancer. .
Long-term human studies and other research have analyzed more evidence. The findings show that coffee and tea may also protect the body against other cancers such as breast, colon, bladder and rectal cancer.
Polyphenols in Coffee Vs. Tea
Apart from antioxidant activities, polyphenols are associated with a reduced risk of heart disease. They protect blood vessels through the following different mechanisms:
Vasodilator factor. This factor relaxes blood vessels and helps to treat high blood pressure. Anti-angiogenic effect. This feature prevents the formation of new blood vessels that may feed cancer cells. Anti-atherogenic effect. This effect also prevents the formation of plaque in blood vessels and reduces the risk of heart attack and stroke.
A 10-year study of 74,961 healthy people found that drinking 4 cups (960 ml) of black tea per day was associated with a 21 percent lower risk of stroke.
Another 10-year study of 34,670 healthy women also found that drinking 5 cups (1.2 liters) of coffee per day compared to a group that did not drink coffee; It reduces the risk of stroke by 23%.
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The enhancing energy effect of coffee
The caffeine in coffee increases the body’s energy level. Caffeine increases alertness and reduces fatigue by increasing dopamine levels and blocking adenosine.
Dopamine is a chemical messenger in the brain that increases the heart rate. It also affects your brain’s reward system. This feature leads to the addictive nature of coffee. On the other hand, adenosine has a sleeping effect. Therefore, coffee reduces the feeling of fatigue by blocking the secretion of this substance.
In addition, coffee affects the body’s energy levels immediately after consumption. In fact, 45 minutes after drinking coffee, your body absorbs 99% of the caffeine in this drink. But the peak concentration of this substance in the blood occurs in the first 15 minutes after consumption.
That’s why many people when they need an immediate boost of energy; They prefer a cup of coffee.
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The enhancing energy effect of tea
Although tea has less caffeine; But it is rich in ellithenian. L-theanine is a powerful antioxidant that also stimulates the brain. Unlike caffeine, L-theanine may produce anti-stress effects and relax the body by increasing alpha brain waves.
This substance neutralizes the stimulating effects of caffeine and calms the body and increases alertness without feeling sleepy.
Studies have shown that taking this combination with caffeine may help you stay alert, increase concentration, and increase attention. Maybe that’s why tea causes a slower increase in energy compared to coffee.
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Weight loss in Coffee Vs. Tea
Because of its high concentration of caffeine, coffee may help you lose weight. Caffeine increases the number of calories you burn between 3 and 13% and this effect remains in the body for 3 hours after consumption. This increased metabolism will cause you to burn between 79 and 150 extra calories per day.
Also, coffee has fat burning properties by inhibiting the production of fat cells. Some studies have attributed this effect to the chlorogenic acid in coffee.
A study conducted on 455 people reported that regular coffee consumption is associated with a reduction in fat tissue in the body. Similar results obtained through a review of 12 studies show that chlorogenic acid helps reduce weight and fat metabolism in mice.
On the other hand, tea polyphenols such as thiaflavin also seem to play a role in weight loss. According to reports, this compound inhibits the production of lipase in the pancreas. Lipase is an enzyme that plays an important role in fat metabolism.
Studies conducted on mice show that tea polyphenols may reduce blood lipid concentrations and promote weight loss. Even when the animals have a high fat diet.
The polyphenols in black tea appear to alter the diversity of gut microbiota, or healthy bacteria in the gut, and thus may influence weight management.
A study conducted on mice shows that tea polyphenols may cause weight loss and body fat by changing the gut microbiota.
Which drink is healthier? Coffee or Tea
Another point to consider when comparing coffee and tea is the health of these drinks. Although coffee is associated with several side effects such as heart failure, increased heart rate and high blood pressure; But research has shown that moderate consumption of this drink is safe for the body.
Although the antioxidant compounds of coffee and tea are different; But both are excellent sources of these important compounds and may protect the body against various diseases, including heart disease and some types of cancer.
Tea may protect the body against kidney stones and arthritis. Coffee has more caffeine than tea. For this reason, it may be useful for those looking for a quick energy boost.
But instead, it may cause anxiety and sleep disturbance in sensitive people. Also, due to the effect of caffeine on the brain, excessive consumption of coffee may lead to dependence or addiction.
If you are very sensitive to caffeine, tea is a better choice for you. This substance contains l-theanine, which is an amino acid with soothing properties.
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This article was prepared by an expert. But this is for general information only. Before any action, it is necessary to consult a doctor.
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