Your morning cup does more than wake you up. Experts compare coffee and green tea for heart health, mood and digestion benefits.
Reviewed by Dietitian Maria Laura Haddad-Garcia
Key Points
- Antioxidant-rich green tea may lower inflammation while improving mood and cholesterol levels.
- Coffee provides caffeine and antioxidants and may support your heart health and digestion.
- Enjoy caffeine early in the day to protect your sleep and be mindful of what you add to your cup.
Coffee lovers look forward to their morning cup of joe for its bold aroma and energy boost, while green tea fans champion a gentler wake-up call. But when it comes to your health, is one drink actually better than the other?
According to dietitians, both have their perks. Coffee and green tea offer a range of benefits, although each affects the body differently. Here’s what you need to know when determining which beverage fits best into your morning routine.
How Green Tea Affects the Body
Green tea delivers a mix of antioxidants, amino acids, vitamins and minerals that help your body run at its best. Here are some of the many ways it may benefit your health:
It May Reduce Inflammation
Green tea is packed with polyphenols—potent plant compounds that have antioxidant and anti-inflammatory properties within the body. The most effective group of polyphenols found in green tea is catechins and of all the catechins, epigallocatechin gallate (EGCG) has the greatest anti-inflammatory and anticancer potential. A meta-analysis of 12 clinical studies found that drinking green tea significantly lowered a marker for inflammation, tumor necrosis factor, in those with metabolic syndrome.
It May Improve Mood and Decrease Anxiety
Green tea provides L-theanine, an amino acid that promotes relaxation and focus by increasing feel-good neurotransmitters like gamma-aminobutyric acid (GABA), serotonin and dopamine, while also dialing down hormones like cortisol, which can contribute to high blood pressure, fatigue and cognitive decline.
Avery Zenker, M.A.N., RDadds that L-theanine is linked to improved mood, decreased anxiety and better stress management. A study including nine peer-reviewed articles found that supplementing with the amino acid (so not sipping on the beverage itself) reduced stress and anxiety in people under stressful conditions.
It May Help Prevent Certain Types of Cancer
Thanks to its polyphenols, green tea may help protect cells from oxidative damage caused by free radicals, which is one pathway involved in cancer. Research also suggests that women with a family history of breast cancer who drink five cups weekly may have a lower risk. Animal studies have found that green tea may reduce the incidence and growth of tumors in the lungs, liver, stomach and colon, but more human-based research is needed.
It May Improve Cholesterol Levels
Green tea may offer some heart-health perks, especially when it comes to cholesterol. Some studies link it to lower total cholesterol, LDL (“bad”) cholesterol and triglyceride levels, though findings have been mixed. Researchers credit catechins, the tea’s signature antioxidants, for these potential heart-protective effects.
How Coffee Affects the Body
Like green tea, coffee provides plant compounds that support overall health. Some of coffee’s biggest benefits include:
It May Improve Mood and Mental Clarity
According to Meg Bowman, M.S., CNS, LDNthe high concentration of caffeine in coffee (compared with levels found in green tea) is associated with improved mood and mental clarity. “[Caffeine] works by blocking adenosine, a brain chemical that builds up throughout the day and signals fatigue. By preventing adenosine from binding to its receptors, coffee can help you feel more alert and focused.” One study suggests that this chemical reaction may help people jump-start their days and overcome grogginess and impaired performance within the first two to three hours of waking.
May Help Manage Type 2 Diabetes
While caffeine is not classified as a nutrient (an essential compound for proper bodily function), emerging research suggests that it may help manage and reduce the risk of certain diseases, including type 2 diabetes.
Long-term data from three major cohort studies found that people who drank their coffee black or with cream had a modestly lower risk of type 2 diabetes—about 10%. Stirring in about a teaspoon of sugar weakened the benefit, and artificial sweeteners showed a similar effect. These types of studies can’t determine cause and effect, but may indicate a link between the two.
It May Support Digestion and Keep You Regular
There is limited research on how coffee affects your gastrointestinal tract and digestion, but what we do know thus far is generally positive. Coffee stimulates various areas of the GI tract, which helps to keep things moving, namely gastric, biliary and pancreatic secretions.
Zenker explains, “The caffeine in coffee is a stimulant, which increases motility in the digestive tract, and helps matter move through. It also contains warm water, which can help trigger the gastrocolic reflex, the reflex that stimulates the intestines and bowels after consuming food or drink. Coffee also may help stimulate bile production, which also enhances proper digestion and elimination.”
When One Might Be Better Than the Other
The better choice—coffee or green tea—really comes down to your health goals and personal preferences. Dietitians share practical tips to help you decide which one is right for you.
Green Tea May Be Better If
“Coffee and green tea both contain caffeine, but in different amounts. An eight-ounce cup of coffee has about 100 milligrams of caffeine, while the same amount of green tea would have closer to 30 milligrams. For those who are sensitive to caffeine, but still want a little pick-me-up in the morning, green tea may be a better choice, as too much caffeine can make some people anxious and jittery,” explains Bowman.
Because coffee also stimulates the GI tract, it can have an unexpected effect on people with sensitive digestive systems. “Some individuals find that coffee sends them to the bathroom with diarrhea, more commonly in those with irritable bowel syndrome,” says Zenker.
And for those looking to quit coffee (or just drink less), Bowman reports that switching to green tea may help mitigate any negative side effects during the transition. “When I tried to switch from coffee to green tea, I didn’t experience any caffeine withdrawal headaches because I was getting some caffeine from the tea, but I did notice the lower stimulation right away.”
Coffee May Be Better If
Coffee may be the better choice for anyone who has difficulty waking up or likes to get in a morning workout. “Because coffee tends to be higher in caffeine than tea, it’s often used as an energy boost before exercise,” says Zenker. “It can also be a more natural and safe alternative to pre-workout supplements, which often are even higher in caffeine and can contain undesirable ingredients.”
How to Sip Smarter
Be mindful of any add-ins: While you’ll likely still reap the benefits of coffee and tea, what you add to your cup can affect your health too. Adding sweeteners (honey, table sugar, etc.) ups the calorie count of your drink and the amount of added sugars. Adding creamer, milk or non-dairy milk also adds calories and potentially saturated fat, depending on what you choose and how much you add.
Check for medication interactions: Zenker states that, regardless of which drink you ultimately choose, it’s worth talking to your healthcare provider if you’re taking any medications or supplements to determine whether coffee or green tea may cause side effects or reduce their effectiveness.
Sip earlier in the day: If you have trouble sleeping, sip your caffeinated drinks earlier in the day. Research shows that a drink with 100 milligrams of caffeine (approximately 1 cup of coffee) should be consumed almost 9 hours before bedtime so you don’t lose any precious shut-eye.
Our Expert Take
When deciding between coffee and green tea, taste matters—but so does how each drink affects your body. Both offer impressive perks, from supporting mood and healthy cholesterol levels to helping tame inflammation and aid digestion. Because they contain caffeine, it’s best to enjoy them earlier in the day so they don’t interfere with sleep. And if you take medications or supplements, check with your doctor about possible interactions. Finally, keep an eye on what you add—extra sugar, cream or syrups can quickly turn a healthy cup into a less nutritious choice.
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