A large new study published in The Journal of Nutrition has found that drinking unsweetened coffee and tea may help lower the risk of developing and dying from cancer. Researchers analyzed dietary and health data from 189,000 participants in the UK Biobank, one of the world’s largest ongoing health studies. Participants were between the ages of 37 and 73 and provided information about their beverage consumption. 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. The researchers followed these people for an average of 9 years and tracked who developed cancer and who died from it.
The results showed 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.
Both coffee and tea are packed with beneficial plant nutrients. 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 influence how cancer develops. However, these effects can be negated when large amounts of sugar are 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.
The study also showed that sugary drinks, such as sodas, flavored milks, and yogurt drinks, are linked to higher cancer risk, particularly for lung cancers. Drinking some 100% fruit juice, which contains only 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.
For those who want to enjoy unsweetened coffee and tea, there are ways to make them taste good without adding sugar. For coffee, starting with high-quality beans can make a difference. 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 can provide 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 can add natural creaminess, but it is important to avoid collagen powders with added or artificial sugars. For tea, adding a squeeze of fresh lemon, lime, or orange can brighten the flavor. Steeping tea with fresh herbs like mint, basil, or rosemary, or with fruit like berries or peaches, can infuse more flavor without sugar. This can be done when the tea is hot or by cold brewing tea overnight.
The takeaway from the study is that 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 a few tweaks to preparation methods, it is possible to enjoy them unsweetened and still get the protective effects.
