Benefits of Coffee 101
How to drink and reap the benefits of this global beverage.
Coffee has been around, it seems, forever. Exact historical data on the origins of coffee cultivation vary, but coffee seems to have been around in the 15th century and perhaps earlier. Further, coffee has remained one of the most significant sources of antioxidants globally. A 2017 analysis found that over 160 million Americans drink coffee (or tea) regularly – with the majority of individuals (51% ) drinking coffee daily.
How best to enjoy coffee – what to add, what to leave out
If you want to get the most out of coffee's benefits, you should do it right. That means avoiding adding sugar to sweeten your cup of joe since excess added sugar in the diet Doing it right, however, may also include adding milk to your coffee. A 2023 study found that adding protein to antioxidants could double the anti-inflammatory properties of the immune cells. You can also add protein to coffee by adding a ready-to-drink protein drink.
Caffeine or decaf?
Regular coffee contains caffeine, a stimulant that could positively and negatively impact some individuals. Your sensitivity to caffeine is based on various factors, but genetics may play the most significant role. A gene called CYP1A2 has been demonstrated to impact an individual's sensitivity to caffeine, essentially making someone a "fast" or "slow" metabolizer of caffeine. Slow metabolizers clear caffeine slower than fast metabolizers and should limit the amount consumed daily to reduce the impact on blood pressure and potential adverse interaction with the heart. The good news is that whether you drink fully caffeinated or decaffeinated coffee may not matter for the benefits that coffee provides. Studies have found that both types of coffee may positively impact longevity and support liver health.
Here are some other reasons to consider starting your day with coffee.
The health benefits of coffee
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Coffee may benefit the brain.
- A 2021 study found that drinking coffee (or tea) may reduce the risk of both stroke and dementia. The study followed over 365,000 individuals for ten years and found that those drinking 2-3 cups of coffee per day had the lowest rates of stroke and dementia.
- Another study found that having higher amounts of coffee may help to reduce the risk of developing Alzheimer's disease. Authors found that drinking coffee benefits cognitive function, especially executive function, and a slower rate of development of amyloid protein in the brain – a critical factor in Alzheimer's disease.
- A 2018 study demonstrated mechanistic evidence that coffee has neuroprotective effects.
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Coffee may help prevent and reduce the risk of non-alcoholic fatty liver disease
- A 2021 study analyzing coffee and non-alcoholic fatty liver disease found that coffee consumption had a significant reduction in the risk of non-alcoholic
fatty liver disease, a condition impacting over 32% of the global population and is considered the leading cause of liver disease worldwide.
- Another study found that coffee consumption could also help reduce the severity of fibrosis (scarring of the liver tissue) which is often associated with progression of the disease.
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Coffee may reduce your risk for type 2 diabetes.
- A 2018 meta-analysis found that coffee consumption had an inverse relationship with type 2 diabetes development. The association may be linked to the antioxidant and anti-inflammatory impact of coffee consumption and the benefits to the microbiome.
- A 2012 study found similar results; having multiple cups of coffee a day may result in a 50% reduction in the risk of type 2 diabetes.
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Coffee may help you live longer.
- Multiple studies have linked coffee consumption to increased longevity. A 2022 study found that drinking 2-3 cups of coffee was linked to a longer lifespan and reduced risk of heart disease, and a 2017 meta-analysis found that drinking 3-4 cups of coffee was linked to a lower risk of death and development of heart disease as well.
Starting your day with coffee may be a great start toward better health and a longer life. Your genetics, personal preferences, and individual health risks will help determine what type of coffee, and how much, may be ideal for you. If coffee is not something you enjoy in your diet, then many similar benefits can also be found in tea drinking as well.