Every morning, the same almost automatic gesture: press the coffee machine, and wait for the precious beverage to finally wake up. For many, coffee is more than a habit: it’s essential fuel to start the day. But what happens if we decide to replace this sacrosanct cup with black tea? Do we gain energy, stability, comfort? Or are we, on the contrary, losing a valuable ally?
Coffee vs black tea: very different doses of caffeine, but not the same effect
The first thing to know, according to dietician-nutritionist Orlane Fagnoni, is the difference in caffeine between coffee and black tea. Even though tea “theine” is just another name for the same molecule, intake varies significantly.
In a 200 ml mug, the numbers speak for themselves:
- A filter coffee provides 80 to 120 mg of caffeine, depending on the variety and preparation;
- Black tea: 60 to 70 mg.
We therefore consume less caffeine by switching to tea. But beyond this quantitative reduction, it is above all the way in which caffeine is absorbed which changes the situation.
Coffee, from high to low
Because coffee tends to get you excited before it dies down.
“Coffee is very low in tannins, these compounds which slow down the absorption of certain molecules. Result: caffeine passes very quickly into the blood, which explains this famous whiplash effect felt a few minutes after the first sip… which can end with a caffeine crash afterwards”explains Orlane Fagnoni.
Energy rises quickly, but falls just as quickly, sometimes with a feeling of fatigue, hunger or lack of concentration. This is also what pushes many people to have more coffees throughout the morning, without always realizing it.
A particularly uncomfortable cycle for people who are anxious or sensitive to caffeine.
Black tea diffuses energy differently
Black tea presents a very different profile. Rich in tannins, it releases caffeine more slowly and gradually. The stimulation is less intense, but more regular.
“With tea, we have something much smoother over time,” specifies Orlane Fagnoni. “In other words, less sensation of energetic “shot”, but less of a stroke behind.”
This more stable energy is therefore better suited to those who have difficulty with the accelerations of coffee:
- Less palpitations;
- less agitation;
- less “trembling” effect;
- less compulsive need to have another cup two hours later.
For people who are anxious or sensitive to stress, this can make a huge difference. The effect is stimulating, certainly, but gentler, more constant, and often more comfortable.
On the other hand, tea reduces the absorption of iron. It is therefore not recommended (at high doses) for pregnant women, women with heavy periods, people suffering from anemia,
How to go from coffee to tea without collapsing from fatigue?
Suddenly stopping coffee can cause headaches, irritability and low energy. Caffeine creates a habit, sometimes a real biological reflex. For Orlane Fagnoni, if you now want to opt for black tea, the transition must be gradual.
- Save coffee in the morning, the one that the body expects the most;
- Replace late morning coffees with black tea, 2 to 3 hours after the first;
- Switch to tea or infusions in the afternoon, without caffeine after 4-5 p.m. so as not to disrupt sleep.
This method allows you to benefit from the stable energy of tea, while avoiding the “coffee craving” which can be very unpleasant.
So, should you replace your coffee with black tea?
The answer depends on your body, your routine and your needs. Black tea is neither better nor worse, but it offers another way to experience caffeine.
- Want a quick start first thing in the morning? The coffee will remain more effective;
- Are you looking for a more constant, gentler, less nervous energy? Black tea will be more comfortable;
- Are you prone to palpitations? Tea is probably your ally;
- Are you lacking iron? Black tea should be limited.
In short, replacing coffee with black tea does not miraculously transform the way we feel on a daily basis, but it can offer more regular energy, a calmer nervous system and better tolerance over time. A simple change, but often a welcome one.