The benefits of coffee —or its possible drawbacks— are a common topic of conversation among coffee enthusiasts. And everyone has an opinion. With this article, we want to give you science-based arguments so that no one can ruin this little great pleasure for you.
10 science-backed benefits of coffee
The English social psychologist Henry Tajfel [01] 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 foundations of our self-esteem.
The idea, simplified, is as follows: an individual needs to belong to a group with which they share certain values. Their identity depends on the group they belong to and emerges in contrast with other groups.
Therefore, the values of the group we belong to are praised above those with which we compare them.
This does not necessarily mean that the values of our group are better or more correct than those of others. They are, in our eyes, because we need to develop a positive identity.
Put simply, what we have is the best not because it is, but because it is ours.
From this perspective, we can understand why we defend the things we identify with. It is the basis of our identity, but also of many prejudices.
There have been, and still are, many prejudices surrounding coffee. Those of us who love it defend it. Those who do not, disparage it.
But what is the reality beyond opinions? What does science say about it?
What interests us is to investigate the health benefits of coffee and what drawbacks, if any, it may have.
Science-backed benefits of coffee
Coffee is a popular beverage in many parts of the world
For years, coffee has not enjoyed a particularly good reputation. And to some extent, this may have been justified.
The popular way of drinking coffee in Spain, for example, is associated with torrefacto coffee, milk and sugar. These three additions can be harmful to health.
Torrefacto coffee can be considered an addition because it involves caramelising coffee beans with sugar while they are being roasted.
So here we are referring to the benefits of black coffee, and we will focus on the scientific studies supporting these benefits.
Since the most important active component of coffee is caffeine, the possible benefits of decaffeinated coffee are beyond the scope of this article.
Coffee is the main source of antioxidants [02] in the diet of the modern Western world. Given this, it is understandable that many studies have been conducted to examine the benefits and drawbacks of coffee.
So, the next time someone brings up the question of whether coffee is good or bad —a brother-in-law, for example— you will have the arguments to put an end to the discussion. And keep enjoying your coffee
Nutritional value and chemical composition of coffee
It might seem that black coffee, whose ingredients are water and coffee, would not have much nutritional value. But it is surprising.
Before looking at the health benefits of coffee, let us see what the chemical composition and nutritional value of a cup of black filtered Arabica coffee are (source: Ministry of Agriculture, Fisheries and Food [03]):
Coffee increases energy levels
One study [04] showed that caffeine consumption increased participants' time to exhaustion by 12% during a cycling exercise. It also significantly reduced the subjective perception of fatigue.
Another study [05] involving golfers showed that caffeine consumption before and during the tournament improved performance. It was also associated with a subjective increase in energy levels and a reduction in feelings of fatigue.
This is because caffeine blocks the receptors of a neurotransmitter called adenosine. This neurotransmitter is associated with feelings of sleepiness and tiredness.
Blocking adenosine receptors increases the levels of other neurotransmitters, helping regulate energy levels in the brain. One of these is dopamine, a neurotransmitter associated with motivation.
Caffeine may support brain health
Studies suggest 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 is associated with a lower risk of developing Parkinson's disease, according to a review of 13 studies [06]. Not only that, but coffee consumption may also protect against the progression of Parkinson's disease.
The more coffee consumed, the lower the risk of developing Alzheimer's disease. This was the result of a review of 11 studies [07] involving more than 29,000 people.
Other studies [08] 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 protecting against cognitive decline
Coffee consumption is associated with 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 is what this review of seven studies [09] on coffee and depression suggests.
Another study [10] suggests that drinking four cups of coffee a day is associated with a lower risk of depression compared with drinking just one.
And a study [11] involving 200,000 people showed that drinking coffee is associated with a lower risk of suicide.
We should take these studies as indications that coffee may genuinely contribute to our happiness.
But we do not recommend drinking eight coffees every day. You may be happier… but you will be moving so fast that you will not notice!
Coffee may contribute to heart health
We have all noticed how our heart beats faster after a good coffee. Although we do not know whether this is because of the excitement of having a well-made coffee or because of the caffeine.
But studies [12] say that drinking three or four cups of coffee a day is associated with a lower risk of having a heart attack. This study indicates that the risk is reduced by 21%.
Another study [13] involving 21,000 people showed that coffee consumption significantly reduced the risk of cardiac arrest.
Although caffeine also affects our blood pressure. That is why, if you have any condition related to this, you should exercise caution with caffeine.
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Coffee consumption may be linked to a lower risk of type 2 diabetes
Coffee helps preserve [14] the function of pancreatic beta cells. These cells are responsible for producing insulin, which regulates blood sugar levels.
A review of 30 studies [15] concluded that each cup of coffee consumed per day reduces the risk of developing type 2 diabetes by 6%.
In addition, coffee is rich in antioxidants [16], which may have a positive effect on insulin sensitivity, inflammation and metabolism. These functions are related to the development of type 2 diabetes.
Caffeine may help with weight management
One study [17] showed 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 [18] associated high coffee consumption with lower body fat in men. In women, other studies [19] have also shown the relationship between caffeine and lower body fat.
Whether because caffeine energises us and gets us moving or because it is associated with lower fat accumulation and better gut health, it may be an ally in weight loss.
In these cases, caffeine could come from other sources, such as green coffee or a dietary supplement.
Coffee is associated with better physical performance
It may protect against liver disease
One study [20] showed that the more coffee participants drank, the lower their risk of death from chronic liver disease. Specifically, one cup a day reduced the risk by 15% and four cups by 71%.
Another study [21] linked drinking 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 consumption is associated [22] with a reduction in liver stiffness. This is a measurement used by healthcare professionals to assess fibrosis.
Coffee is the main source of antioxidants in the modern Western diet
Different studies [23] have shown that coffee is the main source of antioxidants in our diet, ahead of fruit and vegetables.
We sometimes think of coffee as nothing more than black water. With a delicious aroma and flavour, 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 intake of pantothenic acid (vitamin B5)
- 11% of the recommended daily intake of riboflavin (vitamin B2)
- 2% of the recommended daily intake of niacin (B3) and thiamine (B1)
- 3% of the recommended daily intake of potassium and manganese.
And if you have a couple of cups a day, the effect is cumulative.
Coffee is associated with lower fat accumulation in both women and men
Coffee may improve athletic performance
A review of studies [24] has shown that drinking coffee before exercise is associated with better performance and less fatigue.
For this reason, many athletes use it as a performance aid and to increase energy levels.
Another study [25] involving 126 adults concluded that drinking coffee improved physical performance and walking speed. Even after adjusting for factors such as age, body fat levels and regular exercise.
Coffee may increase longevity
After learning about all the benefits above, it should come as no surprise that coffee is linked to greater longevity.
A review of 40 studies [26] concluded that drinking two to four cups of coffee a day is associated with a lower risk of death. This remained true regardless of factors such as age, weight or alcohol consumption.
The results of a study [27] involving 1,567 people reinforce these findings. After follow-ups at 12 and 18 years, coffee consumption (with caffeine) was associated with a lower risk of death among participants. Even one cup of coffee a day reduced the risk of death from cancer.
One of the benefits of coffee is that it may help increase longevity
So… how much coffee is healthy to drink?
After learning about all the benefits of coffee, you may be ready to give up every other beverage. And there are studies suggesting [28] that drinking a high amount of coffee (not decaffeinated) per day is not associated with an increased risk of arterial stiffness, one of the main drawbacks attributed to coffee.
Although this does not mean that from tomorrow onwards you should drink a coffee every half hour. Coffee can have a diuretic effect [29] on the body when more than 500 mg of caffeine (around 5 cups) are consumed. This can cause dehydration, another of the drawbacks attributed to coffee.
But if you drink coffee diluted with water (such as an Americano), the lower water/caffeine ratio means that your body becomes hydrated in the same way [30] as when you drink water.
In fact, a study involving 50 people [30] who drank a lot of coffee every day (800 ml) was conducted. It 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 [31] is around 400–500 ml of coffee per day (around 4 or 5 cups) for healthy people.
Disclaimer:
This blog, including the text, graphics, images, links to third-party resources and other materials, is intended for informational purposes only.
It is not a recommendation regarding consumption and is not intended to replace medical advice, diagnosis or treatment.
Whether you consider yourself healthy or suffer from any condition, consult a qualified medical professional regarding the amount and manner in which you consume coffee.
If you believe you may be experiencing a medical emergency, call your doctor immediately.
References:
[01] English social psychologist Henri Tajfel. Wikipedia
[02] Main source of antioxidants. National Library of Medicine
[03] Ministry of Agriculture, Fisheries and Food
[04] Effects of caffeine on neuromuscular fatigue and performance during high-intensity cycling exercise in moderate hypoxia. National Library of Medicine
[05] Effect of Caffeine on Golf Performance and Fatigue during a Competitive Tournament. National Library of Medicine
[06] The Effect of Caffeine on the Risk and Progression of Parkinson’s Disease: A Meta-Analysis. National Library of Medicine
[07] Habitual coffee consumption and risk of cognitive decline/dementia: A systematic review and meta-analysis of prospective cohort studies. National Library of Medicine
[08] Consumption of coffee and tea and risk of developing stroke, dementia, and poststroke dementia: A cohort study in the UK Biobank. National Library of Medicine
[09] Coffee and caffeine consumption and depression: A meta-analysis of observational studies. National Library of Medicine
[10] Coffee Consumption and the Risk of Depression in a Middle-Aged Cohort: The SUN Project. National Library of Medicine
[11] Coffee, caffeine, and risk of completed suicide: results from three prospective cohorts of American adults. National Library of Medicine
[12] Coffee Consumption and Stroke Risk: Evidence from a Systematic Review and Meta-Analysis of more than 2.4 Million Men and Women. National Library of Medicine
[13] Association Between Coffee Intake and Incident Heart Failure Risk: A Machine Learning Analysis of the FHS, the ARIC Study, and the CHS. National Library of Medicine
[14] Coffee and Lower Risk of Type 2 Diabetes: Arguments for a Causal Relationship. National Library of Medicine
[15] Coffee consumption and reduced risk of developing type 2 diabetes: a systematic review with meta-analysis. National Library of Medicine
[16] Effects of coffee on type 2 diabetes mellitus. National Library of Medicine
[17] A Daily Cup of Tea or Coffee May Keep You Moving: Association between Tea and Coffee Consumption and Physical Activity. National Library of Medicine
[18] Coffee Intake and Obesity: A Meta-Analysis. National Library of Medicine
[19] Regular Coffee Consumption Is Associated with Lower Regional Adiposity Measured by DXA among US Women. National Library of Medicine
[20] Coffee: The magical bean for liver diseases. National Library of Medicine
[21] Coffee and Liver Disease. National Library of Medicine
[22] Coffee Consumption Is Associated With Lower Liver Stiffness: A Nationally Representative Study. National Library of Medicine
[23] Contribution of beverages to the intake of lipophilic and hydrophilic antioxidants in the Spanish diet. National Library of Medicine
[24] The Effects of Preexercise Caffeinated Coffee Ingestion on Endurance Performance: An Evidence-Based Review. National Library of Medicine
[25] Associations of coffee drinking with physical performance in the oldest-old community-dwelling men The Helsinki Businessmen Study (HBS). National Library of Medicine
[26] Coffee consumption and all-cause and cause-specific mortality: a meta-analysis by potential modifiers. National Library of Medicine
[27] Coffee Consumption and All-Cause, Cardiovascular, and Cancer Mortality in an Adult Mediterranean Population. National Library of Medicine
[28] 9 Effect of coffee consumption on arterial stiffness from UK biobank imaging study. BMJ Journals - Heart
[29] Coffee consumption and total body water homeostasis as measured by fluid balance and bioelectrical impedance analysis. National Library of Medicine
[30] No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. National Library of Medicine
[31] Dietary Guidelines for Americans 2015-2020. National Library of Medicine
