Health benefits that coffee offer?

Coffee offers a multitude of potential health benefits beyond just jump-starting our mornings or keeping us awake during meetings. Recent research suggests that coffee is rich in compounds that can positively impact the body. Caffeine, a nervous system stimulant, and polyphenols, powerful antioxidants, are the most extensively studied compounds in coffee, known for their cognitive and cell-protecting effects.

Drinking coffee has been shown to provide the following benefits, although researchers may not always pinpoint the specific ingredients responsible for these health-boosting effects:

Overall health.

In a study published in the BMJ in 2017, an analysis of nearly 220 studies on coffee revealed that coffee drinkers may experience more health benefits compared to non-coffee drinkers. The analysis found that during the study period, coffee drinkers were 17% less likely to die early from any cause, 19% less likely to die from heart disease, and 18% less likely to develop cancer compared to non-coffee drinkers.

Protect against Type 2 diabetes. 

A 2014 study by Harvard researchers found that increasing coffee intake by more than a cup a day over four years lowered the risk of developing Type 2 diabetes by 11%, while decreasing intake increased the risk by 17%. This may be due to the antioxidants in coffee that reduce inflammation, a factor in Type 2 diabetes risk. However, individuals with Type 2 diabetes should avoid caffeinated products, including coffee, as caffeine has been shown to raise blood sugar and insulin levels in people with the disease.

Control Parkinson's disease symptoms.

Several studies have indicated that consuming caffeine may lower the risk of developing Parkinson's disease. A study published in 2012 in the journal of the American Academy of Neurology found that a daily dose of caffeine equivalent to that in two eight-ounce cups of black coffee can help manage the involuntary movements of people who already have the disease. (You would need to drink almost eight cups of brewed black tea to get the same amount of caffeine.)

Slow the progress of dementia.

In a 2012 study published in the Journal of Alzheimer's Disease, Florida researchers rigorously tested the blood levels of caffeine in older adults with mild cognitive impairments, a precursor to severe dementia, including Alzheimer's disease. Upon re-evaluating the subjects two to four years later, a clear correlation emerged: those with caffeine levels equivalent to about three cups of coffee in their blood were markedly less likely to have progressed to full-blown dementia compared to those who had consumed little or no caffeine. 

Safeguard the liver.

Numerous studies published in esteemed journals have unequivocally demonstrated that coffee consumption has significant beneficial effects on the liver. These effects include reducing the risk of death from liver cirrhosis, decreasing harmful liver enzyme levels, and limiting liver scarring in individuals with hepatitis C.

Promote heart health.

Recent studies suggest that drinking one or more cups of plain, caffeinated coffee daily may reduce the risk of heart failure. A review of 36 studies found that individuals who consume three to five cups of coffee per day have a lower risk of heart disease. One possible reason is that coffee may help improve blood vessel function, leading to better control over blood flow and blood pressure.

Lower mortality risk

A study published in The Annals of Internal Medicine in 2022 suggests that drinking moderate amounts of unsweetened or sugar-sweetened coffee may reduce the risk of mortality. The research found that individuals who consumed 1.5 to 3.5 cups of coffee per day, with or without sugar, had a 30% lower risk of death from any cause during the study.

Don't doctor up your drink.

Keep in mind that the research focuses on the benefits of black coffee.  But we definitely know the harms associated with the fat and sugar you find in a lot of coffee drinks.

Enjoy coffee in moderation.

Bottom line? Enjoy a daily cup or two of coffee, but don't use it as a substitute for other healthy behaviours. Unless you have a condition like reflux, it's fine to keep drinking a reasonable amount of coffee.