Is coffee okay to drink? Many people are uncertain whether coffee is a healthy beverage or if they should reduce or eliminate their coffee intake.
Coffee is one of the world’s favourite drinks. According to the International Coffee Organization, 2.25 billion cups of coffee are consumed daily. Some people have health concerns regarding coffee, as it contains caffeine—a mild stimulant. While too much caffeine can be detrimental to your health, moderate amounts of coffee can offer numerous health benefits.
Nutritional Value of Coffee:
Coffee contains many essential minerals and vitamins including; magnesium, potassium, riboflavin, pantothenic acid and niacin.
It also contains protein, fiber and antioxidants.
Benefits of Coffee
Drinking coffee can help protect against cognitive decline, type 2 diabetes, Parkinsons disease and even some types of cancer. It can also help improve physical performance, mental alertness, alertness and well-being.
Caffeine:
Caffeine is a chemical found in coffee. It is a mild stimulant and can improve alertness, memory, mood and reaction time. It can also help with physical performance and reduce the risk of sleepiness related accidents.
Types of Coffee:
There are different types of coffee available, including;
- Black coffee: This type of coffee is brewed without added sugar or cream.
- Cappuccino: This type is a blend of espresso, steamed milk and foam.
- Frappuccino: This type is coffee mixed with other ingredients such as sugar, syrup, and cream and served cold.
- Espresso: This type of coffee is brewed with hot water under pressure.
Experts Opinions:
Overall, nutritionists and health professionals generally agree that drinking coffee in moderation is generally safe. The World Health Organization (WHO) recommends limiting your daily caffeine intake to 400 mg or 4 cups of coffee.
According to Dr. John Higgins, a professor of medicine in the department of cardiovascular medicine at the University of Texas, “Coffee can be part of a healthy lifestyle. But you should be aware of the amount you are consuming and how it affects you.” He recommends avoiding coffee for those who are prone to anxiety, who experience extreme belly pain after drinking coffee, or who experience palpitations due to caffeine consumption.
Registered dietitian Andy Bellatti suggests that those looking to reap the benefits of coffee should do so in moderation and without adding any sugary ingredients or creams.
Drinking coffee can be beneficial in moderation and if you stay aware of your daily caffeine intake. There is a wide range of different types of coffee available, with varying nutritional values.
Coffee and Heart Health
A 2018 study published in the European Heart Journal suggested that coffee may have a positive effect on heart health when consumed in moderation. The study found that drinking 2-3 cups of coffee each day was associated with an 18% lower risk of death from all causes and a 28% lower risk of death from cardiovascular disease.
Several other studies have also found that drinking moderate amounts of coffee may actually be beneficial for heart health. A 2019 study suggested that drinking coffee can reduce inflammation, a risk factor for heart disease. Drinking 3-4 cups of coffee daily may also reduce cardiorespiratory mortality risk.
However, there is conflicting evidence. A systematic review of 11 studies found that coffee intake was not associated with a lower risk of stroke, heart disease, or death from any cause.
Overall, moderate amounts of coffee may have a positive effect on heart health, but more research is needed to further understand the effects.
Coffee and Mental Health
Coffee is often thought of as a ‘pick me up’ and can be used to improve energy levels, alertness and mood. For some people, it may even help reduce stress and anxiety or improve cognitive performance.
However, the effect of caffeine on the brain is highly individual and the effects may be different for different people. Studies have found both positive and negative effects offfee on mood. The positive effects have been found to be greater in people who are not regular coffee drinkers.
A 2019 review looked at the effects of coffee on depression and anxiety. They found that coffee may have a beneficial effect on mental health but more research is needed to understand the effects.
Overall, the evidence indicates that moderate amounts of coffee may improve mood, alertness and cognitive performance in some people. However, individual reactions vary.
Coffee and Cancer
Coffee consumption has been linked to a reduction in some types of cancer. A 2013 study found that drinking 4 cups of coffee daily was linked to a 20% lower risk of liver cancer.
Another study with over 1 million participants found that drinking 4 or more cups of coffee daily was associated with a 21% lower risk of endometrial cancer in women.
However, the evidence is not conclusive. Other studies have found conflicting results, with some suggesting that coffee consumption may have no effect on cancer risk.
Overall, the evidence suggests that moderate amounts of coffee may be associated with a lower risk of some types of cancer, but more research is needed to better understand the effects.
Coffee and Diabetes
Coffee consumption has been linked to a lower risk of type 2 diabetes. A 2014 study with over 300,000 participants found that coffee consumption was associated with a 23% lower risk of type 2 diabetes.
Similarly, a 2011 study with nearly 380,000 participants found that drinking 6 or more cups of coffee daily was associated with a 22% lower risk of diabetes.
However, the evidence is conflicting. A 2011 study with over 28,000 participants found that drinking more than 4 cups of coffee daily was associated with a 24% higher risk of diabetes.
Overall, the evidence suggests that moderate amounts of coffee may have a beneficial effect on diabetes risk, but further research is needed to understand the effects.
Coffee and Weight Loss
Coffee is often thought to help with weight loss, with some studies suggesting that drinking coffee can help reduce calorie intake and increase energy expenditure.
A 2017 study found that drinking 2 cups of caffeinated coffee daily was associated with reduced total energy intake and weight loss. Similarly, a 2018 study found that drinking 4 cups of caffeinated coffee daily was associated with a decrease in body weight and fat mass.
However, the evidence is not conclusive. A 2012 study with over 120,000 participants found that drinking more than 4 cups of caffeine daily was actually associated with higher body weight and body mass index (BMI).
Overall, moderate amounts of caffeine may help reduce calorie intake and increases energy expenditure but more research is needed to understand the effects.
