Listen up: Your morning cup might be doing more than just waking you up. A new study suggests that regular consumption of coffee and tea could be quietly protecting your heart and lowering your risk of type 2 diabetes. Researchers analyzed data from 188,000 people in the U.K. Biobank, tracking their beverage habits over 12 years. The results? A daily dose of 200 to 300 mg of caffeine—roughly two to three cups of coffee or three cups of tea—was linked to a significant drop in cardiometabolic disease risk. Coffee drinkers saw a near 50% reduction in risk, while tea lovers had a 40% lower chance, with benefits peaking at three cups a day. Even those consuming over 400 mg of caffeine—just 4% of participants—didn’t face heightened risks, challenging the idea that caffeine is inherently harmful.
The magic lies in the compounds these drinks offer. “Coffee and tea act like a shield for your cells,” says Dr. Adedapo Iluyomade, a preventative cardiologist. “They improve sugar processing, slash inflammation, and keep blood vessels flexible—key to preventing diabetes, heart disease, and strokes.” But here’s the twist: coffee and tea work differently. Coffee’s chlorogenic acids punch harder at blood sugar control, while tea’s flavonoids, especially in green varieties, excel at boosting vascular health and lowering blood pressure. This explains why tea drinkers benefit most from three cups, but extra cups dilute the effect.
Decaf isn’t off the hook—its polyphenols still offer protection, but caffeine’s role in metabolism and blood sugar management gives caffeinated versions a slight edge. Energy drinks, meanwhile, are a different story. “They’re loaded with sugar and artificial additives that can spike blood pressure,” Dr. Iluyomade warns. “Caffeine from coffee or tea is a natural ally, not a processed threat.”
So, how do you maximize the benefits? Moderation is key. Stick to 2-3 cups daily, and avoid dousing your brew in sugar or cream. “A splash of low-fat milk or a teaspoon of honey is fine,” says Melissa Mroz-Planells, a registered dietitian. “But overdoing it cancels the health perks.”
What’s your go-to brew, and how do you balance it with your lifestyle.
What’s your go-to brew, and how do you balance it with your lifestyle? Share your thoughts below.
Questions & Answers
Which drinks were linked to lower diabetes risk?
Black coffee and green tea were found to reduce diabetes risk due to their antioxidants and anti-inflammatory properties.
Can coffee prevent heart attacks?
Studies suggest moderate coffee consumption may lower heart attack risk, but results vary and more research is needed.
Information sourced from industry reports and news outlets.
