Brazil drinks that may lower cancer risk

A large new study published in The Journal of Nutrition has found that drinking unsweetened coffee and tea regularly 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 their beverage consumption.

Drinks were classified into categories such as coffee, tea, sugar-sweetened beverages, artificially sweetened beverages, fruit juices, milk, and milk-based drinks. Each serving counted as 8.5 ounces. Researchers followed the participants for an average of 9 years, tracking who developed cancer and who died from the disease.

Results showed that people who drank more than 2 cups of unsweetened coffee per day had a 5% lower risk of getting cancer and an 11% lower risk of dying from it compared to non-drinkers. Those who drank 2 cups of unsweetened tea, including green and black tea, had a 6% lower chance of developing cancer and a 16% lower chance of dying from it. Participants 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 rich in chlorogenic acid, ferulic acid, coumaric acid, and caffeic acid. Tea provides catechins, flavonoids, and L-theanine. These compounds help lower inflammation and oxidative stress in the body, both of which influence cancer development. Adding large amounts of sugar can negate these effects. Sugar from beverages is rapidly absorbed into the bloodstream and can trigger an inflammatory response.

The study also found that sugary drinks, such as sodas, flavored milks, and yogurt drinks, were linked to higher cancer risk, particularly for lung cancers. Drinking some 100% fruit juice showed some protective effects, as 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 is more beneficial.

Making Unsweetened Drinks Palatable

For coffee drinkers who want to avoid sugar, starting with high-quality beans can help. The volume and diversity of polyphenols vary in different coffee products depending on bean variety, roasting techniques, and storage methods. Choosing 100% organic arabica beans may reduce bitter compounds and add brightness. Adding a dash of cinnamon provides warmth and slight sweetness without sugar. Mixing in a collagen powder can add natural creaminess, but avoid products 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, infuses more flavor without sugar. This can be done when the tea is hot or when cold brewing overnight.

Broader Context on Diet and Cancer

Research consistently shows that diets rich in vegetables, fruit, protein, and whole grains protect against many types of cancer. Higher intakes of sugar and processed foods increase risk. What people drink also plays a role. The findings from this study add to a growing body of evidence that beverage choices matter for long-term health outcomes, including cancer prevention. Making small changes to how coffee and tea are prepared can help people enjoy these drinks unsweetened while still getting their protective benefits.