Coffee Benefits and risks – what are they? There are good reasons to drink coffee and there are a few reasons not to. Regular black coffee (without milk or cream) has a very low calorie count. A typical cup of black coffee only contains around 2 calories. However, if you add sugar and milk, the calorie count can shoot up.
There is a lot of negativity surrounding coffee when actually there are positive benefits. What benefits? Continue reading to learn more.
- Pain
Two cups of coffee can cut post-workout muscle pain by up to 48%. - Fiber intake
A cup of brewed coffee represents a contribution of up to 1.8 grams of fiber of the recommended intake of 20-38 grams. - Cirrhosis of the liver
Of course, you could just cut down on the alcohol intake. A recent study also showed coffee has liver protecting benefits. Yet another study showed that both coffee and decaffeinated coffee lowered the liver enzyme levels of coffee drinkers. - Type 2 Diabetes
Consuming 6 or more cups per day had a 22% lower risk of diabetes. A recent review of research showed that the risk of type II diabetes decreases by 9% for each daily cup of coffee consumed. Decaf coffee decreased risk by 6% per cup. - Alzheimer’s disease
There is considerable evidence that caffeine may protect against Alzheimer’s disease. - Reduces suicide risk and Depression
A 10-year study of 86,000 female nurses shows a reduced risk of suicide in the coffee drinkers. Also a study found that women who drink 4 or more cups of coffee were 20% less likely to suffer from depression.
Even More Reasons to Drink Coffee…
- Protection against Parkinson’s
Newer research out of Sweden revealed that drinking coffee reduces the risk of Parkinson’s even when genetic factors come into play. . - Coffee drinkers have less risk of heart disease. Study participants in Korea who consumed 3 to 5 cups of coffee a day were less likely to show the beginning signs of heart disease. A more recent study conducted in Brazil found that those that consume at least three cups of coffee a day tend to develop less calcification in their coronary arteries.
- Coffee drinkers have stronger DNA. A published study showed that coffee drinkers have DNA with stronger integrity since the white blood cells of coffee drinkers had far less instance of spontaneous DNA strand breakage.
- Lower Risk of Multiple Sclerosis. Recent research showed that at least 4 cups of coffee a day may help protect against the development and reoccurrence of MS. It is believed that the coffee prevents the neural inflammation that possibly leads to the disease developing. The study was published in the Journal of Neurology, Neurosurgery & Psychiatry.
- Coffee reduces colorectal cancer risk. Even moderate consumption of coffee can reduce the odds of developing colorectal cancer by 26%. This protective benefit increases with more consumption.
Antioxidants
Coffee is the number one source of antioxidants in the U.S., according to researchers at the University of Scranton.
Joe Vinson, Ph.D., lead author of the study, said that “Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close.”
The authors of the study emphasize moderation, stating that only one or two cups a day appear to be beneficial. Caffeinated and decaffeinated versions provided nearly the same levels of antioxidants.
Several studies have linked regular caffeine intake to extra heartbeats – a common occurrence that can nevertheless lead to heart problems, stroke and death in rare cases. However, a study looking at long-term caffeine consumption found that regular caffeine consumption is not linked to extra heartbeats.
Decaf?
While there are still some health benefits to drinking decaf coffee, most of the above studies showed that caffeinated coffee had the greatest benefits.
This is due to many of the antioxidants being removed during the decaffeination process.
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Risks to Consider
Coffee: Is it helpful or harmful?
Drinking too much coffee can result in some very unpleasant adverse effects. According to some, caffeine can cause anxiety symptoms in normal individuals, especially in vulnerable patients, like those with pre-existing anxiety disorders.
In addition, caffeine use has been associated with symptoms of depression due to either a self-medication theory or a theory that caffeine itself causes changes in mood.
Women who plan on becoming pregnant should be cautious in that regular coffee may reduce a woman’s chances of becoming pregnant.
Other possible risks include:
- having a negative effect on cardiovascular health in young adults with mild hypertension
- disrupting the body clock
In one study, researchers detected the presence of mycotoxins in commercial coffee samples, leading to concerns about potential public health risks.
How Safe or Beneficial is Coffee Then?
Coffee Benefits and risks? For most people, coffee can be a healthy part of the diet. It is fine to enjoy a couple of cups a day unless you can’t control your consumption.
However, coffee may not be beneficial for everyone. Those with certain heart conditions, caffeine sensitivity, and women who are pregnant should stick to decaf or tea.
Also, those that drink coffee in excess may be negating some of the benefits because of the large amounts of caffeine they are consuming. These people may benefit from a caffeine detox to reset their caffeine tolerance to more moderate levels.
The key is moderation, which is typically 2-3 cups a day, to get the coffee health benefits but avoid the negative issues associated with too much caffeine.
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