A recent study has revealed that moderate consumption of caffeinated coffee and tea may reduce the risk of developing cardiometabolic diseases, including type 2 diabetes, coronary heart disease, and stroke. The findings suggest that drinking two to three cups of coffee or up to three cups of tea daily offers significant heart health benefits.
This new research, published in The Journal of Clinical Endocrinology & Metabolism, analyzed the drinking habits of 188,000 participants, aged 37 to 73, from the U.K. Biobank. Over a period of 12 years, the study followed up with nearly 172,000 individuals who regularly consumed caffeinated coffee or tea but had no history of cardiometabolic diseases at the time of enrollment.
The results showed that those who consumed 200 to 300 milligrams of caffeine per day—equivalent to about two to three cups of coffee or tea—had a lower risk of developing cardiometabolic diseases compared to those who consumed less than 100 milligrams per day. Specifically, coffee drinkers experienced nearly a 50% reduction in risk, while those who drank a mix of coffee and tea saw a 40% reduction. Tea drinkers also benefited, especially when limiting intake to no more than three cups per day, with diminishing returns for those who consumed more.
Interestingly, the study found that even for individuals who drank over 400 milligrams of caffeine daily—approximately four cups of coffee—the risks to their cardiometabolic health appeared negligible.
Experts believe that the health benefits of caffeinated coffee and tea come from their rich composition of antioxidants and other bioactive compounds. According to Dr. Adedapo Iluyomade, a preventive cardiologist at Baptist Health Miami, these beverages can help improve sugar metabolism, reduce inflammation, and maintain healthy blood vessels, all of which are crucial in preventing diseases like type 2 diabetes and heart disease.
While both coffee and tea offer heart health benefits, they work in slightly different ways. Coffee is particularly effective in managing blood sugar levels, while tea, especially green tea, enhances blood vessel function and lowers blood pressure. The different antioxidants found in each beverage—such as chlorogenic acids in coffee and catechins in tea—contribute to their respective benefits.
Even decaffeinated versions of coffee and tea contain valuable polyphenols and antioxidants, though the absence of caffeine means they may not offer the same metabolic boost. For those sensitive to caffeine, decaf remains a healthy alternative, although moderate caffeine intake might provide a slight edge for preventing heart disease and diabetes.
The study also highlights the importance of distinguishing between natural sources of caffeine, such as coffee and tea, and processed energy drinks. While energy drinks contain caffeine, they often include high amounts of sugar and artificial ingredients that can counteract the health benefits and even increase the risk of hypertension.
In conclusion, the research reinforces the idea that moderate caffeine consumption—primarily from coffee or tea—can be a beneficial addition to a heart-healthy lifestyle. However, experts emphasize that balance is key, and individuals should consider their total caffeine intake, particularly if they have conditions like high blood pressure or heart arrhythmias. Additionally, it’s important to be mindful of how these beverages are sweetened, as excessive cream and sugar can undermine their health benefits.
As always, the U.S. Food and Drug Administration (FDA) recommends that most adults limit their caffeine intake to no more than 400 milligrams per day, or about two to three cups of coffee, though individual tolerance may vary. Along with proper diet, exercise, and stress management, moderate caffeine consumption can play a role in reducing the risk of serious health conditions.
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