When most people think of healthy drinks, they probably picture spinach-green cold-pressed juices and ginger shots — not coffee. While the nectars mentioned above have health benefits, coffee is linked to some surprising boons beyond just giving you energy, including protecting against heart disease and reducing the risk of type-2 diabetes.
“Although the more well-studied compound in coffee is caffeine, coffee contains other beneficial bioactive compounds, such as polyphenols, diterpenes, and trigonelline, which have antioxidant properties,” HealthCannel’s RD and health and nutrition writer Eva DeAngelis told VegNews.
How much coffee is too much?
Everything good has a bad side and coffee is no different. Generally, you want to limit yourself to 400 milligrams of caffeine a day, which is the equivalent of about four eight-ounce cups of coffee.
Regular coffee drinkers may notice that they need more than one cup of coffee to boost their energy levels. According to the Harvard TH Chan School of Public Health, it’s possible to develop a “caffeine tolerance.” So, you may need a double shot of espresso instead of a single shot to feel more alive in the morning.
Timeless coffee
Some coffee drinkers may experience heartburn or even an upset stomach after drinking a cup – this is because caffeine increases the secretion of stomach acid. Caffeine can also inhibit the absorption of calcium, and too much can make you restless, restless, anxious, dizzy, or dehydrated.
Additionally, caffeine also has addictive properties. A regular coffee drinker who doesn’t get their usual cup of joe can experience headaches, irritability, fatigue, and even depression. If you’re calling it quits from coffee, know that these effects usually go away after about a week.
Out of drip, instant, decaf, cold brew and other types of coffee, which is best? “There’s no straight answer,” DeAngelis said. It depends on the amount used and the ratio of coffee to water, he adds.
“When making cold brew coffee, you need more beans than when you heat it,” DeAngelis explains. “Since caffeine is more soluble in hot water, cold brew coffee has slightly less caffeine. But if we compare cold drinks with iced coffee, the former has slightly more caffeine.”
6 Health Benefits of Coffee
Despite its negative aspects, coffee comes with a bunch of health benefits. Here are six reasons to stick to your cup-a-day:
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1 It gives you strength
While it may come as no surprise to millions of people worldwide, coffee can boost your energy levels. Studies have shown that caffeine can enhance exercise performance, especially in endurance activities. This is due to caffeine, a central nervous system stimulant found in more than 60 types of plants, including coffee.
Your intestines absorb caffeine within 45 minutes of consumption, and it takes anywhere from 15 minutes to two hours to reach the bloodstream. The duration depends on what’s in your gut — things like food and fiber can slow the absorption of caffeine.
After consumption, caffeine has a half-life of about four to six hours, meaning that up to half of it will still be in your bloodstream six hours later. If you’re already tired when you drink caffeine, however, you may be at risk of a caffeine crash within three to four hours.
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2 It can protect against heart disease
Coffee is more than just an energy savior. According to the American College of Cardiology, studies suggest that drinking two to three cups of coffee a day can reduce your risk of heart disease and stroke by up to 15 percent.
If the thought of so much coffee makes you an anxious mess, fear not—even just one mug a day can benefit heart health. Studies show that caffeine can temporarily raise your blood pressure, but this effect is reduced if you drink coffee regularly.
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3 It increases longevity
Coffee can help you live longer. A study published in European Society of Cardiology It has been found that whether coffee is caffeinated, decaf, instant or ground, drinking a few cups a day can extend your life. It also reinforces previous research on coffee and heart health.
“Our findings suggest that moderate coffee consumption of all types should not be discouraged but can be enjoyed as a heart-healthy behavior,” study author Peter Kiesler told CBS News.
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4 It is associated with a lower risk of type-2 diabetes
Even decaf coffee comes with benefits. A study published in the journal Nutrition Review suggests that one or two cups of decaffeinated coffee a day may protect against type-2 diabetes. Similar results were found in caffeinated coffee. This is believed to be due to plant compounds found in coffee rather than caffeine. Another study found that phytochemicals in coffee help protect the insulin-producing cells in your pancreas.
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5 It can reduce the risk of depression
A meta-analysis of seven studies published between 1980 and 2015 found that every cup of coffee consumed reduced the risk of depression by eight percent. Of course, just remember the safe caffeine intake limit — about four cups of coffee a day, or 400 milligrams a day. In addition, three large cohort studies associated caffeine consumption with a lower risk of death by suicide.
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6 Less risk of liver disease
Decaf, instant, or ground…whatever type of coffee you drink, it can be good for your liver. A 2021 study published in the journal BMC Medical Health suggests that coffee protects against chronic liver disease, known as steatosis.
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7 It can protect brain health
Drinking coffee may help protect against cognitive disorders such as Parkinson’s disease and Alzheimer’s disease. A study published in the journal nutrients Suggests an association between caffeine consumption and a lower risk of developing Parkinson’s. Regular caffeine consumption also lowers the risk of Alzheimer’s and dementia.
Coffee may have its downsides, but research shows that drinking coffee regularly comes with many benefits. So, enjoy your coffee, espresso, lattes and more.