September 29 is National Coffee Day, so grab your mug ☕ It's a fun one to read with your morning cup.
Full disclosure: I've never had a cup of coffee. I just don't care for it. My morning drink is AmlaGreen, and I love it. But coffee is one of the most studied beverages in the world, the research is clear, and I'm happy to share it with you.
Is coffee good for you?
For most people, yes. The research on coffee is mostly good, and the evidence leans in its favor. That might surprise you if you grew up hearing that coffee would stunt your growth or was bad for your heart.
A big reason is what's inside the bean. Coffee comes from a plant, and like other plant foods, it's full of helpful compounds.
The plant compounds in your cup
Coffee is rich in polyphenols. Let's break that word down: "poly" means many, and "phenols" are a family of plant compounds. So polyphenols are plant compounds that come in many forms. In coffee, they help calm inflammation.
Coffee also contains antioxidants, which help protect your cells from damage. And some of coffee's compounds feed the helpful bacteria in your gut, which supports your microbiome.
The good news about coffee
Here's what the research shows for regular coffee drinkers.
Lower risk of type 2 diabetes
In a review of 28 studies with more than 1 million people, each daily cup of coffee was linked to about a 9% lower risk of type 2 diabetes. Decaf counted too, with about a 6% lower risk per cup. Coffee seems to help your body handle blood sugar better over time.
A healthier liver
Coffee drinkers tend to have a lower risk of liver disease, including fatty liver, and a lower risk of some cancers. If your liver numbers have been creeping up, I wrote about what actually helps fatty liver.
Longer life
Several large studies have linked coffee with a lower risk of dying early from any cause. In a study of more than 171,000 adults, people who drank unsweetened coffee had a 16% to 21% lower risk of dying over 7 years than people who didn't drink coffee.
Mood, focus, and energy
Many people find their morning cup helps them feel more alert and focused. Here's why: all day long, a chemical called adenosine builds up in your brain and makes you feel sleepy. Caffeine blocks it from doing its job, so you feel more awake. That same trick is why a late cup can keep you staring at the ceiling at night.
And here's a bonus: decaf counts too. Many of the benefits come from the coffee plant itself, not the caffeine. A cup of decaf still has a tiny bit of caffeine, usually 2 to 15 milligrams compared with about 95 in regular coffee, which makes it a nice choice for an afternoon cup.
The not-so-good news
Coffee isn't perfect, and some people are more sensitive to it than others.
Heart rate and blood pressure
Caffeine can raise your heart rate and blood pressure, especially if your body breaks down caffeine slowly. Some of us are wired that way. If coffee leaves you jittery or your heart racing, that's a clue you may be a slow processor, and decaf may be a better fit.
Sleep
Too much caffeine, or caffeine too late in the day, can mess with your sleep. Caffeine can stay in your system for hours, so an afternoon cup can still be working at bedtime. And poor sleep affects everything from your blood sugar to your appetite the next day. If you love your coffee, try to finish your last cup by early afternoon.
Wondering if you can make up for short nights on the weekend? Here's what weekend catch-up sleep can and can't fix.
Coffee is a vehicle
Think of your coffee like a car. The coffee itself is the vehicle, and what you add to it decides where it takes you.
Half-and-half, heavy cream, and sugar send it in one direction. They add saturated fat and added sugar, and a few cups a day can add up fast. Sugary flavored creamers are the biggest detour of all. They turn coffee into dessert, not a health drink. Some large coffee-shop drinks have more sugar than a can of soda, so it's worth peeking at the nutrition info for your usual order.
Black coffee, or coffee with a splash of unsweetened almond or oat milk, sends it in the other direction.
Try this tomorrow morning: swap your flavored creamer for a splash of unsweetened almond milk and a shake of cinnamon. You still get a little sweetness and flavor, without the added sugar.
How much coffee is too much?
Most people do well with about 1 to 3 cups a day. That's the range where the research shows benefits without the downsides. If you have a heart rhythm problem or take medications that interact with caffeine, check with your doctor about what's right for you.
The simple takeaway
Enjoy your coffee. Just pay attention to what you put in it and how it makes you feel. Your heart, your gut, and your sleep will tell you what you need to know.
Coffee drinkers usually have a "coffee identity." Hazelnut, Colombian, French press... what's yours? I'd love to hear!
Sources
1 - Diabetes Care, 2014: caffeinated and decaffeinated coffee and type 2 diabetes risk, meta-analysis
Want simple, science-backed tips like this every week? Sign up for my free weekly email.
These easy, practical tips will help you start losing weight, lower inflammation, and feel more in control — beginning today.
0 Comments