Tea and coffee health benefits may depend on what is in the cup, how much is consumed and, crucially, how hot it is. A study by experts from the University of Oxford found that people who regularly drank beverages above 65°C were three times more likely to develop oesophageal cancer than those who chose cooler drinks.
The increased risk is thought to be linked to the effect of extreme heat on cells at the top of the food pipe. Black coffee is often served at around 65–70°C, while tea with a splash of milk is generally closer to 57°C.
The finding adds to a long-running debate over whether tea or coffee offers the greater protection against conditions including heart disease, dementia and weight gain. Expert assessments suggest there is no outright winner across every category.
Tea may have the edge for heart health
More than eight million people in the UK are living with cardiovascular disease, making the potential impact of everyday drinks a matter of continuing interest.
Coffee contains polyphenols, including chlorogenic acids, which may help protect the lining of blood vessels and improve blood flow.
“This helps improve blood flow and may reduce the build-up of fatty plaque in the arteries, which is a major trigger for heart attacks,” said Ro Huntriss, a dietitian and chief nutrition officer at the Simple Life App.
A 2026 meta-analysis of 13 studies involving more than 600,000 people found that moderate coffee consumption was associated with an eight per cent lower risk of developing heart failure. Moderate intake was described as around two to four cups a day, and the analysis suggested decaffeinated coffee could provide many of the same beneficial compounds.
However, the studies were observational, meaning they cannot prove that coffee itself caused the reduction in risk. Diet, lifestyle, smoking and other factors may also have influenced the findings.
High caffeine intake can temporarily raise heart rate and blood pressure, and may trigger palpitations in people who are sensitive to caffeine, have uncontrolled high blood pressure or certain heart-rhythm conditions. International guidance suggests that more than four to five filter coffees a day, equivalent to about 400mg of caffeine, could pose risks to heart health.
Tea contains less caffeine, allowing people to drink around eight to 13 cups before reaching the same limit. A 2024 review involving nearly two million people found that those drinking the most black tea had a 14 per cent lower risk of dying from heart disease, with between 1.5 and three cups a day identified as the likely “sweet spot”.
Another review found that flavonoids in tea, particularly flavan-3-ols, may contribute to cardiovascular benefits. It concluded that two cups of unsweetened tea a day could provide levels associated with a lower risk of cardiovascular disease and its progression.
“Flavonoids may support the health and function of our blood vessels,” said Ms Ludlam-Raine. “Randomised controlled trials have found small reductions in blood pressure with regular black tea consumption.”
Adding several teaspoons of sugar can undermine the benefits, while a splash of milk can form part of a balanced diet. On heart health, tea comes out ahead.
Coffee appears more useful for weight control
Plain coffee contains very few calories and may be a better choice than sugary or fruit-based drinks for people trying to reduce their overall intake.
“Coffee may also temporarily suppress appetite, so while it is not generally recommended as a weight-management intervention, it may inadvertently reduce food intake for some people,” Ms Huntriss said.
Research suggests that compounds in coffee, rather than caffeine alone, could influence gut hormones involved in signalling fullness to the brain. A Finnish observational study published in August also found that people who drank more coffee tended to have less total and abdominal fat, as well as more muscle, despite having similar body mass indexes. The association was particularly apparent in men.
That does not apply equally to all coffee drinks. Milk can provide useful nutrients, but large servings containing syrups, added sugar, cream or whipped toppings can turn a low-calorie drink into a much more energy-dense one. Consuming such drinks frequently can contribute to weight gain.
There is less evidence that traditional English breakfast tea directly helps people lose weight. A 2024 review of 22 trials found no significant weight-loss effect from black tea, while coffee did show an effect.
“Although black tea contains caffeine and polyphenols, there is limited evidence that it directly causes weight loss or helps people to stay lean,” Ms Huntriss said. “Its main advantage is being a low-calorie alternative to sugary drinks.”
Coffee therefore takes the lead for weight control, provided it is consumed without large amounts of sugar, syrup or cream.
Both drinks may support the brain
Coffee can improve alertness in the short term, but research has also examined whether tea and coffee might be linked to lower dementia risk over the longer term.
Health data from 130,000 people followed over 40 years found that the lowest dementia risk was seen among those drinking two to three cups of coffee or one to two cups of tea a day.
The findings were observational and cannot establish that either drink was responsible for the lower risk. Ms Ludlam-Raine said tea’s polyphenols, including flavonoids, have antioxidant and anti-inflammatory properties and could potentially play a role in brain and vascular health.
Both drinks can form part of a healthy diet, but experts stressed that diet, exercise, not smoking, moderating alcohol and remaining socially and mentally active are more important to long-term brain health.
For overall heart protection, tea appears to have the advantage. Coffee may be more helpful for weight control, while both drinks offer possible brain-health benefits. Whichever is chosen, allowing it to cool before drinking and avoiding excess sugar are key considerations.
