The Morning Drink That May Help Reduce Cancer Risk

Cancer develops due to a combination of factors, including genetics, environmental exposures and lifestyle. Although some of these influences are beyond our control, the way we eat, move and take care of our bodies can influence our risk of developing cancer. What we drink also matters, as some drinks contain plant compounds that researchers are exploring for their potential role in cancer prevention. Green tea is a morning drink that has received a lot of attention.

But what exactly sets green tea apart from other beverages, and what is the evidence for its potential benefits? We spoke with oncology experts to understand what the research says, why they recommend it, and what else you can do to reduce your cancer risk.

Why Green Tea May Help Support Cancer Prevention

It contains powerful antioxidants

Part of green tea’s potential role in cancer prevention comes from its catechins, which are plant compounds with antioxidant properties. One catechin in particular, epigallocatechin gallate (EGCG), may help protect cells from oxidative stress and damage, explains Julia Saylors, MD.

Specifically, “antioxidants help neutralize free radicals, which are unstable molecules that can damage cells and DNA when they build up in excess,” says Nichole Andrews, RDN, oncology dietitian. She explains that because DNA damage can contribute to the development of cancer, researchers are interested in how the antioxidants in green tea can help protect cells over time.

Laboratory and animal studies, as well as some small human trials, suggest that EGCG may help protect against breast, prostate, bladder, colorectal, esophageal, and lung cancers. However, Andrews cautions that while these results are promising, more research in humans is needed to determine whether green tea consumption can help reduce cancer risk.

It may help regulate inflammation and abnormal cell growth

Green tea has also been studied for its potential to influence inflammation and cellular processes involved in cancer development, says Saylors. Chronic inflammation can create an environment that promotes abnormal cell growth, while a disruption in normal cellular regulation can allow damaged cells to multiply rather than die as they should. Together, these processes may contribute to the development of cancer.

But there’s good news: “In laboratory studies, EGCG has been shown to affect cell signaling pathways involved in inflammation, abnormal cell growth, and apoptosis, which is the body’s natural process of eliminating damaged or unnecessary cells,” says Andrews. Some early research also suggests that catechins in green tea may have the ability to trigger cancer cell death without damaging surrounding healthy cells.

However, Andrews points out that because these results come from laboratory studies, we cannot automatically assume that drinking green tea produces the same effects on the human body until additional research is conducted.

It can replace less beneficial drinks

Perhaps the most practical reason to sip green tea in the morning is that it can replace drinks that offer little nutritional benefit. For example, replacing a mimosa or Bloody Mary at brunch with unsweetened green tea means avoiding alcohol. “From a cancer prevention perspective, replacing alcoholic beverages with green tea is particularly important because alcohol is a known carcinogen, meaning it can cause cancer,” says Andrews.

Green tea can also replace sweetened iced teas, fruit juices and coffee drinks. Andrews shares that choosing this low-calorie alternative can promote healthy body weight, which is important because excess body weight is associated with 13 types of cancer, including endometrial, stomach, kidney, pancreatic, breast, and thyroid cancer. Andrews notes that maintaining a healthy weight and avoiding alcohol are well-researched and established recommendations for cancer prevention.

Other Tips for Reducing Cancer Risk

While green tea can absolutely be part of a cancer-preventive lifestyle, no beverage can prevent cancer on its own. Instead, both experts encourage people to prioritize habits backed by stronger human evidence, including:

• Eat a wide variety of plant foods. Saylors recommends incorporating more vegetables, fruits, beans, whole grains, nuts and seeds into your diet. Studies show that eating more plants is associated with a lower risk of cancer.
• Focus on fiber. “I encourage people to aim for at least 30 grams of fiber each day through foods like whole grains, beans, lentils, vegetables, fruits, nuts and seeds,” says Andrews. Fiber helps maintain regular digestion, feeds beneficial gut bacteria, and supports the production of short-chain fatty acids, including butyrate, which helps maintain a healthy colon. “Extensive research in humans shows that eating more fiber-rich foods, especially whole grains, is associated with a lower risk of colorectal cancer,” she adds.
• Avoid or limit alcohol. Another important change you can make to reduce your risk of cancer is to avoid alcohol or significantly reduce its consumption. “According to the American Institute of Cancer Research, it is best not to drink alcohol to prevent cancer because there is no established risk-free level of consumption,” Andrews warns. She adds that even small amounts can increase cancer risk, so choosing non-alcoholic drinks is one of the simplest evidence-based changes you can make.
• Choose whole foods over supplements. Andrews points out that whole foods provide nutrients that work together in a way that a supplement cannot fully replicate: “The AICR specifically recommends against using dietary supplements for cancer prevention because research has not shown that they consistently reduce cancer risk, and some high-dose supplements have actually increased cancer risk in some populations.” » However, some supplements may be necessary for people with a diagnosed deficiency or specific medical need.
• Adopt a healthy lifestyle. Saylors suggests focusing on lifestyle habits that can make a significant difference, such as exercising regularly, quitting smoking, protecting your skin from the sun, minimizing processed meat consumption and, above all, following recommended cancer screenings. “These everyday choices may not be as exciting as the latest wellness trend, but they are among the most powerful tools we have to reduce cancer risk,” she says.

Our expert opinion

Green tea is a simple, nutritious beverage that offers more than just a soothing start to your morning. Its natural plant compounds make it an interesting subject for cancer research, and while more human studies are needed to confirm its potential protective effects, there is still much to appreciate. Unsweetened green tea is a flavorful, low-calorie way to stay hydrated and benefit from beneficial plant compounds.

When combined with a balanced, plant-rich diet, regular physical activity and other healthy lifestyle habits, it can be a small part of a comprehensive approach to supporting long-term health and reducing the risk of cancer.