Green tea and coffee are two useful and popular drinks among people that are used in different ways.
After water, tea is the most widely consumed beverage globally, and coffee is trendy. In the United States, more than 85 percent of adults regularly consume caffeine, about 180 milligrams a day, which is about the equivalent of two cups of coffee. People consume coffee and green tea because of their taste and health. This article will examine the advantages and disadvantages of coffee and green tea and healthy methods of preparing them.
Caffeine is the most widely used stimulant in the world, found naturally in coffee and tea. Coffee and tea are the most important sources of caffeine in a person’s diet, but coffee provides more than three times as much caffeine as green tea. Every 240 ml of coffee provides 96 mg of caffeine, while the same amount of green tea provides 29 mg of caffeine. According to various studies, consuming 400 mg of caffeine per day is safe for adults. But the recommended amount of caffeine for teens is reduced to 100 mg per day and for children to 2.5 mg per day. Caffeine has beneficial effects on health, which we will mention below:
- Increases energy levels, alertness, attention
- Reduce mental and physical fatigue
- Fast response and high accuracy
- Increases athletic performance
- Improve memory and mood
Evidence also shows that caffeine has protective effects on brain health and reduces the risk of dementia and other degenerative diseases. Some studies have even linked caffeine consumption to a reduced risk of developing type 2 diabetes. But research into the link between caffeine and diabetes seems futile because more evidence suggests it may raise blood sugar levels, and scientists need to do more research into the possible effects of caffeine.
Green tea and coffee have several common health benefits, the most important of which are their high antioxidant content and weight loss effects.
Excellent sources of antioxidants:
Free radicals play several important roles in the body. But too much of them can lead to oxidative stress. Oxidative stress is a harmful process that can negatively affect your health by causing disease and accelerating the aging process. Fortunately, coffee and green tea are full of antioxidants, and both are rich in a group of antioxidants called polyphenols.
Epigallocatechin gallate (EGCG) and chlorogenic acid (CGA) are the most abundant polyphenols in green tea and coffee. The results of various studies and experiments on humans and animals have shown that these substances may have strong anti-cancer effects. For example, EGCG can prevent tumor growth and spread and may lead to tumor cell death, which is surprising. Keep in mind that the anti-inflammatory effect of this substance can help prevent chronic inflammation in cancer, and on the other hand, CGA seems to prevent tumor growth and kill cancer cells.
Studies show that EGCG in green tea can kill cancer cells in head and neck tumors and cancer cells in the lung, prostate, breast, colon, and pancreas. In contrast, the CGA in coffee may benefit liver, endometrial, and skin cancers. In addition, CGA can help regulate heart health and control blood sugar by regulating blood triglyceride levels and improving the cell’s response to insulin.
Weight loss effects:
The CGA and EGCG in green tea and coffee can help you lose weight. Animal studies show that CGA may lower insulin, blood cholesterol, and triglycerides in the blood. It may also lower leptin levels (the hormone that regulates hunger), which leads to weight loss. Visceral fat is fat stored in the abdomen and limbs associated with an increased risk of heart disease and diabetes. Similarly, animal studies show that EGCG leads to weight loss and visceral fat loss by reducing fat breakdown. It also promotes the growth of beneficial bacteria in the gut, which helps burn fat and improve insulin sensitivity. In addition, studies have shown that caffeine is associated with weight loss and appears to be associated with the following symptoms:
- Reduce hunger
- Increase calorie burning
- The L-theanine in green tea may be soothing
L-theanine is an amino acid found naturally in some types of tea, including green tea. This compound affects the human brain and increases the feeling of relaxation. The results of various studies show that drinking green tea increases the alpha wave of the brain in people, indicating a calm and alert state of mind.
The relationship between green tea and coffee consumption with a reduction in some diseases:
Evidence suggests that green tea consumption is associated with a reduced risk of stroke, diabetes, and depression. Meanwhile, coffee consumption reduces mortality from heart disease.
Negative effects of coffee and green tea consumption:
Coffee and tea are two beneficial and effective drinks for the body. But their consumption may also have negative effects on human health. For example, additives such as sweeteners, creams, and flavored syrups may significantly increase the calories and sugar in your coffee or tea. Research shows that drinking coffee and sweet tea can lead to high sugar intake in adults, a condition associated with weight gain, type 2 diabetes, heart disease, and cavities. On the other hand, even if caffeine is considered a useful substance. But too much can lead to unwanted side effects such as caffeine anxiety and sleep disorders.
Evidence suggests that excessive caffeine consumption may lead to increased alertness and anxiety. If taken in doses above 400 mg per day, it can worsen anxiety, panic disorder, and insomnia. In addition, caffeine use may lead to caffeine dependence in some people. Caffeine addicts may continue to consume caffeine despite experiencing harmful effects. There is evidence that oils in coffee, including caffeine and aging, can raise blood cholesterol levels. Analysis of various studies shows that consumption of coffee made without paper filters is associated with increased total cholesterol and LDL (bad) in the blood. But researchers found that when drinking coffee made from paper filters.
Tips for making coffee and green tea:
Coffee and green tea can have several health benefits. But the way they are prepared can make the difference between a nutritious or low-nutrient drink.
To brew a cup of healthy coffee or green tea, keep these tips in mind:
- Use a coffee filter. Paper filters effectively reduce the caffeine content of coffee, which is associated with high blood cholesterol levels.
- Use low-fat milk instead of skim milk. Doing this simple change helps to reduce the total calories and fat of the drink.
- Avoid sugar. Adding too much sugar, honey, syrup, or other sweeteners to coffee or tea may make them less nutritious.
- Add cinnamon or nutmeg to your coffee. Add cinnamon or nutmeg instead of sweet syrups to flavor your coffee or green tea. These spices may help prevent and treat type 2 diabetes and obesity.
- Add lemon juice to your green tea. Various experiments show that adding lemon juice to green tea may make its antioxidants available to the body.
- Green tea and coffee are two safe drinks that provide the benefits of caffeine and antioxidants. Both are also associated with a reduced risk of certain diseases. But people with anxiety, insomnia, and panic disorders should substitute green tea for coffee due to its low caffeine content because green tea contains L-theanine. Higher levels of caffeine in coffee compared to green tea easily lead to caffeine dependence. On the other hand, if you are looking to increase your alertness or improve your physical function, coffee will be a better option. But in general, determining which drink is best ultimately depends on your specific needs.
Green tea and coffee are the two main beverages in many people’s diets. Due to their caffeine and antioxidant properties, they have many health benefits, the most important of which are anti-cancer and weight loss effects. If these drinks are combined with additives such as sugar, cream, and flavored syrups, they negatively affect health. Considering the higher levels of caffeine in coffee and the L-theanine in green tea may help you choose your coffee or green tea.