These 2 Caffeinated Drinks Reduce Diabetes, Heart Attack Risk, Study Shows
Caffeinated coffee and tea may reduce your risk for cardiometabolic disease, a new study finds.
Researchers found drinking two-to-three cups of coffee or up to three cups of tea a day was best for heart health benefits.
Experts explain the findings.
There have been many studies to back up the several health benefits of coffee, including helping you build muscle mass and lowering your risk of early death. Fortunately, new research has found even more evidence to make you feel better about your morning cup of joe. Drinking several cups of caffeinated coffee and tea may protect against type 2 diabetes, coronary heart disease, and stroke, new research finds.
A study published in The Journal of Clinical Endocrinology & Metabolism analyzed the coffee and tea drinking habits of 188,000 people ages 37 to 73 from the U.K. Biobank, who had completed questionnaires about their beverage intake over 24 hours. Out of those 188,000, researchers looked at responses from about 172,000 people who specified that they drank caffeinated coffee or tea, none of whom had a history of cardiometabolic disease (which is defined by a diagnosis of at least two of these three conditions: type 2 diabetes, coronary heart disease, and stroke) when the study began.
Researchers followed up with participants after about 12 years and found that drinking two-to-three cups of coffee, or up to three cups of tea, a day was the sweet spot for cardiometabolic health. People who drank about 200 to 300 mg of caffeine a day had a lower risk of cardiometabolic disease, compared to those who drank less than 100 mg a day. Specifically, coffee drinkers had the lowest risk—nearly 50% reduction in risk—while people who consumed 200 to 300 mg of caffeine from tea or a mix of both beverages were about 40% less likely to develop cardiometabolic disease. For exclusively tea drinkers, cardiometabolic risk decreased the most for those who drank up to three cups daily, but the benefits subsided for any additional cups a day.
The study discovered that even for people who consumed more than 400 mg of caffeine a day—just 4% of the study’s caffeine drinkers—the stimulant didn’t appear to have negative consequences for their cardiometabolic health.
So, how can your morning jolt protect against type 2 diabetes, coronary heart disease, and stroke? Well, caffeinated coffee and tea contain compounds like antioxidants that help protect cells from damage, says Adedapo Iluyomade, M.D., preventative cardiologist with Baptist Health Miami Cardiac & Vascular Institute. “Both coffee and tea can improve how your body processes sugar, lower inflammation, and keep blood vessels healthy, which can prevent conditions like type 2 diabetes, heart disease, and stroke.” By reducing harmful effects on the body, moderate amounts of these drinks contribute to better overall health and reduce your risk of these diseases, he explains.
Whether you prefer coffee or tea, both beverages lower cardiometabolic risks, but they work differently, says Dr. Iluyomade. “Coffee tends to have a stronger impact on managing blood sugar, while tea, especially green tea, is better at improving blood vessel function and lowering blood pressure. Specifically, coffee contains higher levels of certain antioxidants, such as chlorogenic acids, while tea is rich in flavonoids, especially catechins.” Both drinks contain beneficial compounds, but they offer slightly different advantages based on their unique makeup, he explains.
Decaf versions of coffee and tea still contain many of the beneficial polyphenols and antioxidants found in their caffeinated counterparts, Dr. Iluyomade points out. “However, caffeine itself may help with boosting metabolism and improving how your body handles sugar.” While decaf is a great option, especially for people sensitive to caffeine, caffeinated versions might offer a slight edge in terms of lowering the risk of conditions like diabetes and heart disease, he notes.
You may be wondering if your other favorite caffeinated drinks provide potential benefits. It’s not likely, says Dr. Iluyomade. While energy drinks contain caffeine, they often come with large amounts of sugar and artificial ingredients that may negatively affect heart health, he notes. “Unlike coffee and tea, which are rich in healthful compounds, energy drinks lack these natural benefits and can increase risks like high blood pressure. Therefore, it’s crucial to differentiate between natural sources of caffeine, like coffee and tea, and processed energy drinks,” Dr. Iluyomade explains.
The bottom line
This study adds to the growing evidence that moderate coffee or tea consumption, particularly when caffeinated, may reduce the risk of cardiometabolic diseases, says Dr. Iluyomade. “The findings highlight the potential for coffee and tea to play a role in disease prevention, specifically targeting major conditions like type 2 diabetes, coronary heart disease, and stroke,” he says. These results are important because they emphasize the value of dietary habits in managing and reducing cardiometabolic risk, particularly as the global burden of these diseases continues to rise, he points out.
The U.S. Food and Drug Administration (FDA) recommends that most adults consume no more than 400 milligrams of caffeine per day. This is roughly equivalent to two to three 12-ounce cups of coffee. However, people vary in sensitivity to caffeine and how quickly their bodies eliminate it. If you have conditions like high blood pressure or irregular heart rhythms, it’s worth discussing with your doctor how much caffeine is safe for you, says Dr. Iluyomade. “Also, make sure to look at your overall lifestyle—diet, exercise, and stress management are all crucial parts of keeping your heart and body healthy.” These beverages can be a part of a heart-healthy lifestyle, but balance and moderation are key, he says.
And with that in mind, you should also consider how you sweeten your coffee or tea, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Adding too much cream and sugar can be contrary to lowering your risk.” Try a splash of a low-fat milk or dairy alternative and limit your sweeteners to one sugar, a teaspoon of honey, or a non-nutritive sweetener in your beverage, she recommends.
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