Spill it – is tea healthy?
An alternative to coffee and energy drinks, tea has many benefits that its more-caffeinated cousins do not. But is tea good for us, and which kinds? An expert with Baylor College of Medicine shares some reasons to reach for a cup of tea instead of your morning joe or energy drink.
“Tea typically has less caffeine than coffee but will boost energy without the jitteriness or anxiety that some people experience with coffee or energy drinks,” said Dr. Luis Rustveld, a registered dietitian and assistant professor in the Department of Family and Community Medicine at Baylor. “Green and white tea are rich in antioxidants like catechins and polyphenols, which can help protect the body from oxidative stress and may reduce the risk of some chronic diseases.”
Tea contains varying levels of caffeine depending on the type, like green, black or white. A cup of tea typically has 20-70 mg of caffeine, while a cup of drip coffee contains 95-200 mg. Energy drinks often have caffeine levels similar to or higher than coffee, ranging from 80-200 mg per can or bottle.
Energy drinks often include additional stimulants, like guarana or taurine, vitamins, sugar or artificial sweeteners. Energy drinks are riskier in high quantities because of their high caffeine and sugar content. Overconsumption can lead to cardiovascular problems, especially in combination with alcohol.
Black tea is fully oxidized during processing, which gives it a dark color and robust flavor, while green tea is minimally oxidized, preserving its green color and lighter flavor. Black tea contains more caffeine than green, with 40-70 mg per cup, while green tea contains less caffeine, usually around 20-45 mg per cup.
Although tea by itself has health benefits, Rustveld warns that additives can turn a healthy beverage into a high-calorie drink. Large amounts of sugar, honey or artificial sweeteners contribute to weight gain and an increased risk of diabetes. Excess amounts of cream, full-fat milk or flavored syrups also can increase the fat and calorie content, which could negate tea’s health benefits.
Individuals with certain health conditions, such as acid reflux, anxiety or heart issues, may need to limit caffeine; herbal teas like chamomile, peppermint or rooibos can provide soothing alternatives without aggravating these conditions.
People who are sensitive to caffeine or experience symptoms like insomnia, anxiety or jitteriness may also benefit from herbal or decaffeinated teas. Many herbal teas aid digestion and relieve gastrointestinal discomfort, like peppermint tea, which helps with bloating and indigestion, and ginger tea, which can reduce nausea. Some herbal teas, like rooibos and hibiscus, are rich in antioxidants, which can help reduce oxidative stress and support overall health.
Herbal teas also can contribute to a person’s daily fluid intake and can be more hydrating compared to coffee, which is a mild diuretic.
By Aaron Nieto
