Science-Based Benefits Of Coffee

Introduction

For many of us, coffee is a part of our daily routine. In fact, coffee is one of the most popular beverages in the world with an estimation of 2 billion cups of coffee consumed each day worldwide¹. But do you know the health benefits of coffee?

This beloved beverage is a complex mixture of compounds with caffeine being the most widely known compound. Caffeine is a central nervous system stimulant that works to fight fatigue and drowsiness by blocking the receptors of the neurotransmitter adenosine. This causes the increase of other neurotransmitters in your brain, such as dopamine, that contribute to the regulation of your energy levels.²

The high consumption of coffee worldwide may have a great effect on public health and is therefore a very popular topic among scientists and researchers. Research now shows that coffee is associated with the reduced risk of many chronic and degenerative diseases.

 Therefore, as well as giving you the essential kick-start to your day, coffee has also been linked to a long list of health benefits, such as providing you with essential vitamins and antioxidants as well as the prevention of type 2 diabetes, Parkinson’s disease, liver disease, and cardiovascular disease. 

This article will explore these health benefits and give you the information you need to consume coffee in a healthy, balanced diet.

Benefits of coffee 

The prevention of type 2 diabetes

Various studies have revealed that drinking coffee has health benefits against metabolic disorders such as type 2 diabetes. These studies have revealed that regular coffee consumption leads to a decreased risk of developing type 2 diabetes. An analysis involving 1,109,272 participants and 45,335 cases of type 2 diabetes found that 6 cups of coffee per day was linked with a 33% lower risk of developing type 2 diabetes.³ This protective effect of coffee works by protecting the function of beta and liver cells, which produce insulin, from deterioration.

These findings included both caffeinated and decaffeinated coffee, and therefore found that both caffeinated and decaffeinated coffee are effective at lowering the risk of type 2 diabetes. This is because the other components of coffee, such as polyphenols, have protective effects. Polyphenols have been found to decrease weight gain and increase insulin sensitivity which leads to a lower risk of type 2 diabetes.⁴

Chronic liver disease

Another health benefit of drinking coffee is its association with the reduced risk of liver cancer as well as chronic liver disease. Chronic liver disease is the progressive and continuous deterioration of liver functions that is commonly caused by hepatitis, obesity, and alcohol abuse.

 Findings show that consumption of 2 cups of coffee per day was linked to lower rates of hepatic fibrosis which occurs in most types of chronic liver diseases. They also found that those who drank 2 cups of coffee per day had less than half the rate of chronic liver disease compared to those who drank one cup per day. The risk of liver cancer was also reduced in those who drank coffee.⁵

In addition, a recent study suggests that coffee consumption of 3 cups per day was associated with reduced liver stiffness. Health professionals use liver stiffness to assess fibrosis which is the formation of excessive amounts of scar tissue in the liver that occurs in most types of chronic liver disease.⁴ 

Cardiovascular disease

Interestingly, coffee consumption has also been found to reduce the risk of cardiovascular disease. In fact, type 2 diabetes is a risk factor for cardiovascular disease and as coffee reduces the risk of type 2 diabetes, it also reduces the risk of cardiovascular disease. A study found that moderate coffee consumption of 3-5 cups per day was linked with a reduced risk of cardiovascular disease whereas a heavy coffee consumption of 6 cups or more per day was not associated with a higher or lower risk of cardiovascular disease. This is because the caffeine in coffee works by blocking the activation of the A1 and A2A receptors which are involved in causing cardiovascular disease.⁴

Moreover, findings show that the long-term consumption of coffee leads to a reduction in the risk of stroke.⁶ 

Brain health - Parkinson’s disease, Alzheimer’s disease and antioxidants

Research suggests that coffee may play a role in protecting brain health by preventing neurodegenerative disorders such as Parkinson’s disease and Alzheimer’s disease. An analysis of previous studies found that higher caffeine intake was associated with a lower risk of Parkinson’s disease.⁶

In addition, a Finnish study found that drinking coffee at middle age lowered the risk of developing Alzheimer’s disease and dementia later in life in comparison to those who drank little or no coffee. Those who drank 3 to 5 cups of coffee per day had the lowest risk of dementia.⁶

As well as preventing these diseases, coffee is a rich source of powerful antioxidants including hydrocinnamic acids and polyphenols. In fact, coffee has been found to be one of the largest sources of antioxidants in the human diet. Antioxidants work by protecting your cells against free radicals which are unstable molecules that can damage cells and ultimately cause disease and ageing.⁷

Although coffee is a very good source of antioxidants, it does not replace the antioxidants from whole plant foods like fruit and vegetables and therefore should never be your only source of antioxidants. 

Pantothenic acid (Vitamin B5)

Another one of the health benefits of coffee is that it is a source of vitamin B5, also known as pantothenic acid, which contributes to healthy skin, eyes, hair, and liver. Pantothenic acid also works to lower the fat stored in your blood and helps to increase good cholesterol and decrease bad cholesterol in the blood.⁸

FAQs

What are the side effects of drinking coffee?

Although there are numerous health benefits of coffee, heavy consumption of coffee can have negative effects on health.

 Mild side effects of caffeinated coffee include:  anxiety, restlessness, insomnia, increased urination, facial flushing, agitation, GI upset.

Severe side effects include: disorientation, seizure, psychosis, and hallucinations.⁹

Caffeinated coffee can also cause withdrawal symptoms if a regular coffee drinker abruptly stops drinking coffee. The withdrawal symptoms may include headache, drowsiness, fatigue, decreased energy, low mood and difficulty concentrating. These symptoms usually begin 12 to 24 hours after your last consumption. The symptoms then peak in 1 to 2 days and can last up to 1 week. This is preventable if caffeine is slowly cut off instead of abruptly stopped.

Evidence suggests that coffee is linked with several cardiovascular disease risk factors such as blood pressure. 

How many cups of coffee should I drink daily?

To enjoy a healthy and balanced diet, it is advised for people to consume no more than 4 cups of coffee per day, which is around 400mg of caffeine.⁹

Can I drink coffee on an empty stomach?

For many people, coffee is the first thing they drink in the morning even before eating anything. However, drinking coffee on an empty stomach can stimulate the production of gastric acid, the acid found in your stomach. This can disrupt the digestive system which can lead to bloating, indigestion and nausea.¹⁰ A 2020 study found that drinking black coffee on an empty stomach greatly affected blood sugar control and prompted an increase in blood glucose. This effect was not found in people who ate something before they drank a black coffee.¹¹ Keeping your blood sugar in control is vitally important in reducing the risk of metabolic disorders such as diabetes and heart disease.

Although there is evidence to suggest that drinking coffee on an empty stomach is not ideal, everyone reacts differently. 

Who should not drink coffee

One of the most frequent side effects of caffeine is an increased heart rate, so it is advised for those with arrhythmias to avoid caffeinated coffee.⁶ Caffeinated coffee can also have an impact on health during pregnancy and although research is conflicting, findings show that there is a link between high coffee consumption and the risk of miscarriage. High levels of caffeine in coffee have been found to cause babies to have a low birthweight, and this can increase their risk of health problems in the future. Therefore, it is recommended for pregnant women to restrict their caffeine intake to 200mg per day. 

Moreover, caffeine is well known for its effect on the quality and quantity of sleep. It is a good idea for people who suffer from sleep disorders to avoid drinking caffeinated coffee in the evening. Children should also avoid coffee and limit their caffeine intake due to their lower body weight.⁴ Other medical conditions where caution against caffeine is advised include severe anxiety, seizures, gastroesophageal reflux disease, renal impairment, and hepatic impairment.⁹

Summary

Overall, coffee has numerous health benefits and can be enjoyed as part of a healthy, balanced diet. For most people, a daily intake of up to 4 cups of coffee is considered healthy. However, heavy coffee consumption should be avoided by children and pregnant and breastfeeding women.