A large new study published in The Journal of Nutrition has found that drinking unsweetened coffee and tea may 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 what they drank. Drinks were classified into categories such as 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 these people for an average of 9 years, tracking 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.
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, factors that influence how cancer develops. However, these effects can be reduced when sugar is added to the drink. Sugar from beverages is often more rapidly absorbed into the bloodstream and can trigger an inflammatory response.
The study also found that sugary drinks, including sodas, flavored milks, and yogurt drinks, were 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 emphasized 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, experts suggest starting with high-quality beans, such as 100% organic arabica beans, as this variety has fewer bitter compounds. Adding a dash of cinnamon can provide warmth and slight sweetness without sugar. Mixing in a collagen powder without added or artificial sugars can add natural creaminess. For tea, adding a squeeze of citrus like 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.
The researchers concluded that coffee and tea are consistently linked to better health outcomes, including cancer. They noted that it is easy to overload these beverages with sugar, which hinders their benefits. By making small changes to preparation methods, people can enjoy these drinks unsweetened.
