Tea is the most consumed beverage in the world after water, but coffee is also equally popular. In the United States alone, more than 85% of adults consume about 180 milligrams of caffeine per day, which is what two cups of coffee provide.

And because most people consume coffee and green tea, prepared from the flowers of "Camellia sinensis", for their distinct taste and potential health benefits, we present this scientific comparison between the benefits and negatives of each, in addition to the healthy ways to prepare them.

The caffeine in coffee is 3 times more

Caffeine is the most important stimulant and stimulant on our planet, and coffee provides 96 milligrams per cup of 240 milligrams, which is more than 3 times what green tea provides (29 milligrams in the same cup), according to the USDA.

It is one of the most studied substances because of its multiple positive health effects, which include enhancing energy levels, alertness and attention, reducing mental and physical fatigue, increasing control in young people during times of anger, increasing performance during exercise, and improving memory and mood.

Evidence also indicates that caffeine has protective effects on brain health, reducing the risk of developing dementia and other degenerative diseases, although scientists still need to do more research on the possible effects of caffeine, especially in terms of its relationship to reducing the risk of developing type diabetes. The second, or increased blood sugar levels.

According to research, consuming 400 milligrams of caffeine per day is considered safe for adults, but the permitted rate for adolescents drops to 100 milligrams per day, and children are allowed no more than 2.5 milligrams per kilogram of weight per day.

Coffee provides 96 milligrams of caffeine per cup (Shutterstock)

Green tea is unique

Tea in general - and green tea in particular - is distinguished from coffee by the presence of the amino acid L-theanine, known for its calming effect on the brain, according to studies that have shown that it increases feelings of calm alertness.

This is despite the fact that the beneficial cognitive effects of caffeine may appear faster than theanine, because the speed at which caffeine is absorbed is greater.

While the evidence indicates that green tea is linked to a reduced risk of stroke, diabetes and depression, it also shows that coffee has a role in reducing the death rate from heart disease.

Joint health benefits

Green tea and coffee share a high content of antioxidants (polyphenols) responsible for many benefits and flavor, in addition to their powerful anti-cancer effect.

They also participate in aiding in weight loss, through the effect of "chlorogenic acid" (CA) in reducing insulin, cholesterol and triglycerides in the blood, reducing the secretion of the hunger hormone "leptin", increasing the burning of calories, and decreasing visceral fat stored inside the abdomen, and from Then lose weight.

Excessive drinking of them may lead to "oxidative stress", which is a harmful process that can negatively affect health, as well as lead to disease and accelerate aging.

Possible downsides

Although both coffee and green tea are known for their benefits, this does not prevent them from having some disadvantages, especially when added ingredients - such as sweeteners, bleaches and flavorings - increase the calories and sugar in the drink significantly.

Research shows that sweetened coffee or tea is among the foods that contribute to increased sugar intake in adults in the United States, which has been linked to weight gain, heart disease, tooth decay and type 2 diabetes.

Although caffeine is beneficial, consuming too much of it may lead to negative side effects, such as anxiety and sleep disturbances, according to evidence indicating that caffeine addiction (more than 400 milligrams per day) may exacerbate wakefulness symptoms and insomnia, leading to suffering. Withdrawal from it, which makes some people continue to take it heavily despite exposure to harmful effects.

In addition, there is evidence that oils in coffee, such as "cafestol" and "alcohol", may increase cholesterol levels in the blood.

Note that the extraction of cafestol from coffee depends on the method of manufacture and the time of roasting. Unfiltered coffee - like Turkish coffee - produces from 3 to 6 milligrams of cafestol per cup.

Green tea is characterized by the presence of the amino acid L-theanine, known to have a calming effect on the brain (Deutsche Welle).

5 Preparation Tips

Because the method of preparation is what makes the difference between a useful and an unhelpful drink, it is best to follow these tips provided by Healthline to prepare a cup of healthy coffee or tea:

  • Use a coffee filter. Paper filters help reduce the amount of cafestol, which is associated with increased cholesterol in the blood.

  • Add low-fat milk, rather than whole or whitening, as this simple change may help reduce your overall calorie and fat content.

  • Release the craving for sweetness - sugar, honey, or other additives to coffee or tea can turn them into less useful beverages.

  • Add cinnamon, cardamom, or nutmeg to your drink, as these spices may help treat diabetes, prevent it and prevent obesity.

  • Mix lemon juice with tea. Test tube and animal studies have shown that adding lemon juice to green tea may increase the antioxidant effectiveness.

    • Which is better?

    Both are healthy and safe, but green tea may be suitable for those who suffer from anxiety or insomnia, or fear caffeine addiction, and coffee is suitable for those looking to increase alertness and improve physical performance.

    In the end, it remains to determine which is better, depending on the specific needs of each person.