Tea or coffee, which is a healthier choice? Depending on what you put in it, they can both be a healthy choice. Some research has shown that tea contains a plant chemical thought to give a health benefit.
Recently, the Dietary Guidelines has given us the green light to go ahead and have up to 400 mg of caffeine a day. Tea and coffee both have caffeine. Caffeine content is higher in black teas, ranging from 64 to 112 mg per 8 fl oz. Green tea ranges from 24 to 39 mg per 8 fl oz. serving. For the caffeine content in tea drinks, check the listing of added ingredients to see if caffeine is added to the beverage. If caffeine is added, the content would be greater.
Black tea is the most common type in the Western world. It’s processing is different from other types in that it is fully oxidized. It is harvested, dried, and well-fermented to create a distinctive flavor. Black teas should be brewed in fully boiling water.
Green teas have undergone less processing and have a much lighter flavor. Since the leaves are not fermented, the taste is pleasantly fresh. The health benefits of green tea are due to polyphenols, specifically catechins. They are plant-based antioxidants that have disease-fighting properties. Green tea is made from unwilted leaves that are not oxidized. Hence, green tea has a greater amount of catechins than black tea.
The herbal teas are not really teas but infusions of boiled water with dried fruits, herb and or flowers. Iced tea and ready to drink teas are popular, although they may not have the same polyphenol content as an equal volume of brewed tea.
The polyphenol concentration of any tea beverage depends on the type of tea, the amount used, the brew time and the temperature. Decaffeination reduces the catechin content of teas.
Green tea dietary supplements are also available. The National Cancer Institute reported an evaluation of 19 different green tea supplements for tea catechin and caffeine content. Unfortunately, the product labels were inconsistent with the analyzed values.
Whether you choose to drink coffee or tea, be mindful of any added sugar or creamer. Extra unwanted calories can outweigh any healthful benefit that either coffee or tea can give.
Here is the method for brewing tea to reach the highest polyphenol content.
Begin with water that is not quite boiling, and pour it over the tea, letting the leaves steep for approximately 2 to 3 minutes. Note, water boils at 212 degrees F. If the tea leaves are left in the hot water too long, they start releasing tannins, which impart a bitter taste to the tea. Avoid adding ice to your drink as this leads to precipitation of the polyphenols on the ice.
If you are a soda drinker, consider brewed green tea instead.
