11 Evidence-Based Facts: Coffee vs Tea Health Benefits Compared

Choosing between a steaming cup of chai and a filter coffee is a daily ritual in many Indian homes. Both drinks carry a long cultural history, from dadi’s early-morning tiffin to roadside filter coffee at a neighbourhood adda. Science now gives us clearer reasons to keep both in the rotation. Large studies and meta-analyses link tea and coffee to lower risks of major illnesses and even longer life, but the ways they help differ. Tea often shines for steady cardiovascular and cognitive protection, while coffee shows strengths for metabolic and liver health. How you brew, sweeten, and time each cup also matters for the benefit you’ll actually get. This article lays out 11 evidence-based facts comparing coffee and tea, with practical guidance on amounts, timing, and combinations. You’ll find researcher-backed numbers—as the cup ranges that provide the most advantage—plus culturally relevant tips for Indian-style preparations. No slogans or hyperbole here: just a friendly, practical look at which drink might serve your health goals and how to enjoy them without undoing the benefits with sugar, heavy cream, or late-night caffeine. Use this as a quick reference to shape your daily routine and get the most from your favourite brew.

1. Longevity: What studies say about life span

Several large studies have linked regular tea and coffee drinking to lower all-cause mortality, but the dose and effect size differ. A meta-analysis covering more than a million people found moderate tea intake—about 1.5 to 2 cups daily—associated with lower mortality and more illness-free years. Coffee shows strong signals too: multiple analyses report that around 3–4 cups daily is associated with roughly a 17% lower risk of death from any cause when enjoyed without heavy sweeteners or creams. Importantly, a newer study looked at combined daily consumption and found the biggest reduction in death risk when people had a mix of coffee and tea—about seven to eight total drinks a day with a roughly 2:3 coffee-to-tea ratio, linked to about a 28% lower mortality. These numbers don’t mean drinking more is always better. Benefits often plateau, and adding sugar, concentrated syrups, or lots of full-fat milk can cancel them out. For everyday choices, modest amounts—two cups of tea or two to four cups of coffee, depending on tolerance—are where the evidence points to the greatest gain without added risks.