Because it tastes so good, you may assume coffee is bad for you. Maybe you’ve heard rumors that your morning brew causes everything from heart disease to cancer. But researchers are finding that coffee poses little to no health risk for most people. Not only that, coffee drinking might have some health benefits.
Early research hinted that coffee might have some harmful effects. But most of those studies searched for links between people’s habits and their overall health. In such studies, it’s hard to know which effects come from coffee and which just show up by coincidence. Heavy coffee drinking sometimes goes hand in hand with unhealthy habits, like smoking and a less active lifestyle.
Coffee beans are seeds and like all seeds, they’re loaded with compounds to protect the plant’s next generation.
Caffeine is probably the most well-known compound in coffee. It can make you feel more awake and alert, which is why most people drink coffee in the first place. But too much can be harmful. In fact, caffeine causes the most common problem reported by coffee drinkers: trouble sleeping. Caffeine can also blunt your appetite and cause headaches, dizziness, nervousness and irritability.
If you’re sensitive to caffeine, simply drink less of it. If you have trouble falling asleep at night, make sure to avoid it later in the day.
Caffeine is mildly addictive, so you might get headaches, drowsiness, irritability, nausea and other symptoms if you suddenly cut back. You can avoid these effects, though, by gradually reducing your caffeine intake.
There’s some evidence that high amounts of caffeine during pregnancy may cause problems with the pregnancy. That’s why doctors recommend that pregnant women cut back on coffee and other caffeinated beverages.
Studies also suggest that caffeine may interfere with calcium absorption. Calcium is an important nutrient for growing and maintaining strong bones. Make sure you get enough calcium in your diet to help reverse this effect.
Some types of coffee can cause cardiovascular problems for another reason, however. Coffee can contain compounds that lead to a rise in LDL cholesterol. That’s the “bad” kind of cholesterol that’s been linked to cardiovascular disease.
When coffee is brewed with a paper filter, it removes a lot of the components that lead to higher LDL. So it’s a good idea to drink filtered coffee to avoid this problem.
Perhaps the strongest research showing a health benefit from coffee relates to type 2 diabetes. In a 2002 study, van Dam’s team reported that people drinking 7 or more cups per day had a 50% lower risk of type 2 diabetes than those drinking 2 or less cups. About 20 studies have now looked into the effect in various populations.
Coffee can also help your social life, if you meet good friends to talk over coffee. Studies have clearly shown that people who have more social relationships have less stress and live longer. Research also suggests they’re less likely to show mental declines as they age.
So go enjoy that cup of coffee. It’s not the guilty pleasure you may have thought.
For Healthier Coffee Drinking
- Drink coffee that’s been filtered through paper.
- Avoid specialty coffee drinks loaded with sugar and fat, which can contribute to weight gain.
- Consider adding a little non-fat milk if you’re concerned about bone health.
- Don’t drink caffeinated coffee late in the day if you have trouble sleeping.
- Avoid caffeinated coffee if you’re pregnant.
