Whether you’re waking up to the aroma of filter coffee or cradling a cup of joe on a cold morning or dashing out with a skinny latte after a yoga class, it’s hard to imagine a day without coffee. There’s something incredibly soothing about the rich aroma, the comforting warmth and the loveliness of the ritual of sitting down with a steaming cup of coffee. But is drinking coffee a healthy habit?
New research on coffee
For years, coffee was believed to be the cause of many health problems. Even a possible carcinogenic. But a wealth of new research has since made a strong case for the health benefits of the drink. According to Frank Hu, chair of the Department of Nutrition at Harvard TH Chan School of Public Health, moderate coffee intake of about two-three cups a day is linked to a lower likelihood of Type 2 diabetes, heart disease, liver and endometrial cancers, Parkinson’s disease and depression. It’s even possible that people who drink coffee can reduce their risk of early death, he mentioned in an April 5, 2021 article.
Early research did link coffee to diseases ranging from heart ailments to asthma. But Hu noted that many participants in those studies also smoked, which may have led researchers to think that coffee was responsible for the adverse effects that are now linked with cigarettes. “In the past, I think a lot of people thought, ‘Oh, coffee’s so delicious, there must be something bad about coffee. But the good news is that [for] most people, coffee actually confers some health benefits,” he mentioned in the article.
According to Marilyn Cornelis, a caffeine and coffee researcher at the Northwestern University’s Feinberg School of Medicine the benefits of coffee seem to outweigh any adverse effects if kept within reasonable intakes. She has studied coffee extensively, especially the role of genetics in coffee consumption.
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Power of coffee
Coffee is probably best known for its most popular and natural stimulant — caffeine which keeps people alert, fine-tunes focus and boosts energy levels. When coffee is consumed, it is absorbed into the bloodstream and travels to the brain where it ‘fires up’ certain neurons which may improve mood, energy and cognitive function, if consumed in moderation. But the brew gives benefits that go beyond all this. According to Prateek Kumar, fitness and nutrition expert and founder of FitCru, the potential benefit from coffee may come from the polyphenols, which are plant compounds that have antioxidant properties. “They battle free radicals and reduce oxidative stress and inflammation. These may also help with regulating blood sugar and blood pressure control which may explain some of the diabetes-protective effects found.”
Sipping some coffee might also reduce the risk of kidney stones. The caffeine content in coffee makes you pee more, which flushes excess calcium and sodium that can contribute to kidney stone formation, the researchers say.
For some people coffee is a liquid happy pill. This might be because caffeine acts as a mild antidepressant by enhancing the transmission of mood-regulating dopamine, the researchers believe. All the more reason to say yes to topping off your cup.
Does the type and quantity matter?
Yes, say experts. The effects of coffee vary widely based on the type of bean, the brand of coffee, the roast and the brewing method. “Espresso has the highest concentration of coffee because it has less water than brewed coffee, whereas decaf coffee contains less. Roasting, for example, reduces the amount of chlorogenic acids, but other antioxidant compounds are formed. If you’re sensitive to caffeine or have anxiety or a heart condition, you might need to switch to decaf coffee,” says Kumar. He suggests a small dose of MCT oil (a type of fat found in oils, such as coconut and palm oil) in coffee to help with improved cognitive function, greater energy, and decreased fat storage.
However, coffee is not for everyone. Children and pregnant women need to be careful as there is not much research done on the effects of coffee on children, and caffeine could be harmful to pregnancies. Dosage is important too. Caffeine overload is not fun. “Caffeine is a stimulant and everyone reacts differently to it. The optimal quantity of coffee cups per day depends on caffeine sensitivity and other factors. Monitor your body's reaction and modify your coffee consumption accordingly. Caffeine levels of 50-300 mg (two-three cups) can improve alertness and concentration,” says Kumar. Drinking high amounts, for example in excess of five cups, may cause agitation and anxiety in some people. People who are sensitive to caffeine or who drink a lot of caffeinated drinks may report dizziness, tremors and an inability to sleep well.
Coffee can be habit forming and those who drink a lot of coffee every day, may need to drink more of it to achieve the same effect and may experience withdrawal symptoms if they suddenly stop. “Caffeine works by blocking the effects of adenosine, a neurotransmitter that makes you feel tired. And while this can make you alert and improve cognitive processes such as memory and concentration in sleep-deprived individuals, it should not be had as an alternative for a restful, restorative night's sleep,” cautions Kumar.
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