The benefits of coffee—or its potential harms—are a common conversation among coffee lovers. And everyone has their own opinion. With this article, we want to give you the science-based arguments so no one can ruin this great little pleasure for you .
10 science-backed benefits of coffee
English social psychologist Henry Tajfel is known for developing Social Identity Theory. This theory states that the groups we belong to define us and form part of our self-worth and the foundation of our self-esteem.
The idea, simplified, is this: an individual needs to adhere to a group with which they share certain values. Their identity depends on the group they belong to and emerges in contrast to other groups.
Thus, the values of the group to which they belong are exalted above those with which they compare themselves.
This doesn't mean that the values of your group are necessarily better or more correct than those of others. They are, in our eyes, because we need to develop a positive identity.
Simply put, what we have is the best not because it is, but because it is ours .
From this perspective, we can understand why we defend what we identify with. It is the foundation of our identity, but also of many prejudices.
There have been and are many prejudices about coffee. Those of us who love it defend it. Those who don't, vilify it.
But what is the reality beyond opinions? What does science say about it?
What we are interested in is investigating the health benefits of coffee and what harm it may cause, if any.
Science-backed benefits of coffee
Coffee is a popular drink in many parts of the world. For years, coffee hasn't enjoyed a very good reputation. And in a way, it could be justified.
The popular way of consuming coffee in Spain, for example, is associated with roasted coffee, milk, and sugar. These three additives can be harmful to your health.
Roasted coffee can be considered an addition since it is the process of caramelizing coffee beans with sugar while they are roasted.
So here we are going to refer to the benefits of coffee alone , and we are going to look at the scientific studies that support these benefits.
Since the most important active component of coffee is caffeine, the potential benefits of decaffeinated coffee are beyond our reach.
Coffee is the main source of antioxidants in the modern Western diet . As such, we understand that numerous studies have been conducted to account for the benefits and harms of coffee.
That way, the next time someone brings up the topic of whether coffee is good or bad—a brother-in-law, for example—you'll have the arguments to end the discussion. And you can continue enjoying your coffee.
Nutritional value and chemical composition of coffee
It might seem that a single cup of coffee, made with water and coffee, wouldn't have much nutritional value. But it's surprising.
Before we get into the health benefits of coffee, let's look at the chemical composition and nutritional value of a cup of filtered Arabica coffee (source: Ministry of Agriculture, Fisheries and Food ):
1. Coffee increases energy levels
A study showed that caffeine consumption increased participants' time to exhaustion during cycling by 12% . It also significantly decreased their self-perceived level of fatigue.
Another study of golfers shows that caffeine consumption, both before and during a tournament, improved performance . It has also been linked to a subjective increase in energy levels and a reduction in feelings of fatigue.
This is because caffeine blocks receptors for a neurotransmitter called adenosine . This neurotransmitter is linked to feelings of sleepiness and fatigue.
Blocking adenosine receptors increases levels of other neurotransmitters, which helps regulate energy levels in the brain. Among these is dopamine, a neurotransmitter linked to motivation.
2. Caffeine can help with brain health
There are studies suggesting that coffee may help protect against some neurodegenerative diseases such as Alzheimer's and Parkinson's. Although the research is not yet conclusive, it is promising.
Regular caffeine consumption translates to a lower risk of developing Parkinson's , according to a review of 13 studies . Not only that, but coffee consumption also protects against the progression of Parkinson's.
The more coffee you drink, the lower your risk of Alzheimer's. This is the result of a review of 11 studies involving more than 29,000 people.
Other studies have shown that moderate coffee consumption is also associated with a lower risk of dementia and cognitive decline .
One of the benefits of coffee is that it protects against cognitive decline.3. Coffee consumption is linked to a lower risk of depression
Each cup of coffee a person drinks per day is associated with an 8% reduction in the risk of depression . Well, that's what this review of seven studies on coffee and depression suggests.
Another study suggests that drinking four cups of coffee a day is associated with a lower risk of depression compared to drinking just one.
And a study of 200,000 people showed that drinking coffee is linked to a lower risk of suicide .
We need to take these studies as indications that coffee can really contribute to our happiness.
But we don't recommend drinking eight cups of coffee every day. You might be happier... but you'll be so fast-paced you won't even realize it!
4. Coffee can contribute to heart health
We've all noticed how our hearts beat faster after a good cup of coffee. We don't know if it's because we're excited about a well-made cup of coffee or because of the caffeine.
But studies show that drinking three or four cups of coffee a day is associated with a lower risk of heart attack . This study indicates a 21% reduction in the risk.
Another study involving 21,000 people showed that coffee consumption significantly reduced the risk of cardiac arrest .
Although caffeine also affects our blood pressure, if you have any condition related to this, you should be cautious with caffeine.
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5. Coffee consumption may be linked to a lower risk of type 2 diabetes
Coffee helps preserve the function of the beta cells in the pancreas. These cells are responsible for producing insulin, which regulates blood sugar levels.
A review of 30 studies concluded that each cup of coffee consumed in a day reduces the risk of developing type 2 diabetes by 6% .
In addition, coffee is rich in antioxidants, which can positively affect insulin sensitivity, inflammation, and metabolism. These functions are linked to the development of type 2 diabetes.
6. Caffeine can help with weight control
A study has shown that people who drink one or two cups of coffee a day are 17% more likely to exercise daily .
This may seem obvious… but a review of 12 studies has linked high coffee consumption with lower body fat in men. In women, other studies have also shown a relationship between caffeine and lower body fat.
Whether it's because caffeine energizes us and gets us moving or because it's linked to less fat accumulation and better gut health, it can be a great ally for weight loss.
Caffeine, in these cases, could come from other sources, such as green coffee or a dietary supplement.
Coffee is associated with better physical performance
7. May protect against liver disease
A study showed that the more coffee participants drank, the lower their risk of dying from chronic liver disease . Specifically, one cup a day reduced the risk by 15% and four cups by 71%.
Another study links more than two cups of coffee per day with lower rates of liver scarring and liver cancer in people with liver disease.
In people without liver disease, coffee is linked to decreased liver stiffness . This is a measure used by health professionals to assess fibrosis.
8. Coffee is the main source of antioxidants in the modern Western diet
Different studies have shown that coffee is the main source of antioxidants in our diet , above fruits and vegetables.
Sometimes we think of coffee as just black water. With a delicious aroma and flavor, but no nutrients. Nothing could be further from the truth. Many of the nutrients in each coffee bean end up in our cup. This means it contains a significant amount of vitamins and minerals.
A cup of coffee contains:
- 6% of the recommended daily dose of pantothenic acid (vitamin B5)
- 11% of the recommended daily dose of riboflavin (vitamin B2)
- 2% of the recommended daily dose of niacin (B3) and thiamine (B1)
- 3% of the recommended daily dose of potassium and manganese.
And if you drink a couple of cups a day, the effect is cumulative.
Coffee is associated with less fat accumulation in both women and men.
9. Coffee can improve athletic performance
A review of studies has shown that drinking coffee before exercise is linked to improved performance and less fatigue.
For this reason, many athletes use it as a performance aid and to increase energy levels.
Another study of 126 adults concluded that drinking coffee improved physical performance and walking speed , even after adjusting for parameters such as age, body fat levels, and regular exercise.
10. Coffee can increase our longevity
After learning about all the benefits above, it should come as no surprise that coffee is linked to increased longevity.
A review of 40 studies concluded that drinking two to four cups of coffee a day is linked to a lower risk of death . This holds true regardless of factors such as age, weight, or alcohol consumption.
The results of a study of 1,567 people reinforce these findings. After 12 and 18 years of follow-up, coffee consumption (with caffeine) was linked to a lower risk of death in the participants. Even just one cup of coffee a day reduces the risk of death from cancer.
One of the benefits of coffee is that it can help increase longevity.
So… how much coffee is healthy to drink?
After learning all the benefits of coffee, you may be willing to give up any other beverage. And there are studies that suggest that drinking a large amount of coffee (not decaffeinated) daily is not associated with an increased risk of arterial stiffness, one of the main harms attributed to coffee.
Although this doesn't mean you should drink a cup of coffee every half hour starting tomorrow. Coffee can have a diuretic effect on the body when you consume more than 500mg of caffeine (about 5 cups). This can cause dehydration, another of the harmful effects attributed to coffee.
But if you drink coffee diluted with water (such as an Americano), the lower water/caffeine ratio causes your body to hydrate in the same way as if you were drinking water.
In fact, a study was conducted with 50 people who drank a lot of coffee every day (800 ml). This showed that they were just as hydrated as if they had drunk the same amount of water.
Coffee affects each person differently, and excessive caffeine consumption can cause physical and psychological discomfort. Therefore, the maximum recommended dose is around 400-500 ml of coffee per day (about 4 or 5 cups) for healthy people.
Disclaimer:
This blog, including text, graphics, images, links to third-party resources, and other materials, is for informational purposes only.
It is not a recommendation for consumption nor is it intended to replace medical advice, diagnosis or treatment.
Whether you consider yourself healthy or suffer from a medical condition, consult a qualified medical professional about your coffee intake and how much you consume.
If you think you may be having a medical emergency, call your doctor immediately.
