A large new study published in The Journal of Nutrition has found that regularly drinking unsweetened coffee and tea may offer the strongest protective effect against cancer. Researchers analyzed dietary and health data from 189,000 participants in the UK Biobank, one of the world’s largest ongoing health studies. All participants were between the ages of 37 and 73 and provided information about what they drank.
Drinks were classified into categories including coffee, tea, sugar-sweetened beverages, artificially sweetened beverages, fruit juices, milk, and milk-based drinks. Every 8.5-ounce serving counted as one drink. Researchers followed the participants for an average of 9 years to track who developed cancer and who died from it.
Unsweetened coffee and tea showed the most protection
Results show that people who drank more than 2 cups of unsweetened coffee a day had a 5% lower risk of getting cancer and an 11% lower risk of dying from it compared to people who did not drink unsweetened coffee. Similar results were seen for those who drank 2 cups of unsweetened tea, including green and black tea. They had a 6% lower chance of getting cancer and a 16% lower chance of dying from it.
People were classified as unsweetened coffee or tea drinkers if they reported never adding sugar or artificial sweeteners. Those who occasionally sweeten their drinks might see different effects.
Why coffee and tea may help
Both coffee and tea contain beneficial plant compounds. Coffee is a rich source of chlorogenic acid, ferulic acid, coumaric acid, and caffeic acid. Tea provides catechins, flavonoids, and L-theanine. These compounds can help lower inflammation and oxidative stress in the body, both of which are factors that influence how cancer develops.
These effects can be negated when sugar is added to the drink. Sugar from beverages is often more rapidly absorbed into the bloodstream and can trigger an inflammatory response. A recent meta-analysis found that drinking sugar poses a bigger risk for long-term health than eating it.
How to make unsweetened coffee and tea taste good
For coffee lovers, starting with high-quality beans can help. The volume and diversity of polyphenols vary in different coffee products due to bean variety, roasting techniques, and storage methods. Choosing 100% organic arabica beans is recommended, as this coffee variety has fewer bitter compounds and more brightness than robust blends.
Adding a dash of cinnamon adds warmth and slight sweetness without sugar. Mixing in a collagen powder without added or artificial sugars can add natural creaminess to the brew.
For tea, adding a squeeze of citrus such as fresh lemon, lime, or orange can brighten the flavor. Using fresh herbs like mint, basil, or rosemary, or fruit like berries or peaches, can infuse more flavor without sugar. This can be done when the tea is hot or when cold brewing tea overnight.
Other beverages and cancer risk
The study also showed that sugary drinks, including sodas, flavored milks, and yogurt drinks, are linked to higher cancer risk, particularly for lung cancers. Drinking some 100% fruit juice that only contains natural sugars showed some protective effects. Pure fruit juice provides vitamin C and other plant antioxidants, but it lacks fiber.
The study authors emphasize that too much fruit juice still provides a concentrated amount of sugar, and eating whole fruit would be more beneficial.
The takeaway
Coffee and tea are continually linked to better health outcomes, including cancer. It is easy to overload these beverages with sugar, which hinders these benefits. By making small changes to preparation methods, people can enjoy unsweetened coffee and tea.
