Americans drink a lot of coffee. About 3.5 billion pounds each year. 62% of us drink coffee every day. 70% drink it at least once per week.
The average American, in fact, drinks more than three cups of coffee per day.
The integration of Starbucks deeply into our everyday lives certainly has something to do with that. Worldwide, Starbucks sells four million coffee drinks each day, and the United States is – by far – their biggest market. And Dunkin’ sells even more coffee than that.
But we were all drinking coffee long before three guys went into the coffee business in Seattle back in 1971. For that matter, America loved coffee long before the first Dunkin’ Donuts opened in 1950.
We drink coffee to wake up. We drink it to stay awake at work. We drink it as the perfect way to finish a terrific meal. We drink it to sober up after a long night – or to help get over the hangover the next morning.
And, needless to say, we drink it because it’s the ultimate “social beverage.” Not many of us drink coffee specifically because of its many health benefits. But we probably should.
The health benefits of coffee
Many, but not all, of coffee’s benefits can be attributed to its high caffeine content.
There’s twice as much caffeine in coffee made from robusta beans as there is in brews made from Arabica coffee beans. Espresso contains much more caffeine, per ounce, than brewed coffee.
There’s more caffeine in cold brew than in regular coffee, but there’s slightly less in instant coffee. And there’s really no difference between light, medium and dark roasts. (Diluting black coffee with milk or cream will obviously affect the amount of caffeine you consume in each cup.)
The type of coffee you drink may somewhat affect the benefits – but as long as you’re not drinking decaffeinated coffee, you’ll be benefiting greatly from that delicious cup of joe.
1. Brain boost
The same mechanism that keeps you awake and makes you feel energized has an effect on cognitive function as well.
Harvard Medical School reports on a study published in the Journal of Nutrition, which documented the effect of caffeine and alcohol consumption, and a healthy diet, on cognitive performance.
Not surprisingly, a proper diet correlated with better memory and thinking skills, but caffeine was also shown to have a noticeable positive effect on brain performance. (If you’re wondering, alcohol didn’t help, except in women and those over age 70.)
Also not surprising: caffeine improves reaction times. That’s not because it improves motor skills, but because it enhances attention and the ability to perceive stimuli.
2. Physical performance
We’ve mentioned the increased levels of adrenaline associated with caffeine consumption. If you play sports or are a sports fan, you understand the potential benefits of an adrenaline boost.
You can enjoy the same benefits if you’re a weekend workout warrior. Studies have shown that ingesting caffeine shortly before exercise significantly improves endurance, and can boost energy levels and improve performance by 10% or more.
Coffee is often used as an ergogenic aid by athletes looking to improve performance and increase energy levels. An ergogenic aid is also called a performance enhancer.
One review of nine studies reported that drinking coffee before exercise improved people’s endurance and decreased their perceived exertion, compared with a control group.
Another study in 126 older adults found that drinking coffee was associated with improved physical performance and faster gait speed, even after the researchers adjusted for factors like age, belly fat, and physical activity levels.
Additionally, a large review reported that moderate caffeine consumption could slightly improve power output and time-trial completion time. However, results varied, so the researchers also noted that caffeine may affect people differently.
Coffee could improve physical performance and endurance when consumed before exercising. However, some studies have turned up mixed results
3. Weight loss
Drinking coffee isn’t going to immediately cause excess body fat to miraculously disappear. But there’s evidence that it can be a big help to dieters.
Research shows that caffeine boosts fat burning by an average about 10% in obese patients, and by more than 25% in fit ones. It also promotes heat production (thermogenesis) in the body, which causes the body to burn more calories.
If you’ve ever wondered why over-the-counter diet supplements all contain caffeine – now you know why. According to some research, coffee could alter fat storage and support gut health, both of which may be beneficial for weight management.
For example, one review of 12 studies concluded that higher coffee consumption could be associated with decreased body fat, especially in men. In another study, increased coffee intake was linked to decreased body fat in women.
Furthermore, one study found that people who drank one to two cups of coffee per day were 17% more likely to meet recommended physical activity levels, compared with those who drank less than one cup per day.
Higher levels of physical activity could help promote weight management.
Coffee could help support weight management and may be linked to decreased body fat. One study also found that people who consumed coffee were more likely to be physically active.
4. Heart health
In most areas of the body, caffeine acts as a vasodilator. That means that it expands blood vessels, allowing greater blood flow and improved circulation. Both are important factors in maintaining cardiovascular health.
In research based on large studies of heart disease patients, it was found that the more coffee people drank, the lower their risk of heart failure.
Most of the data showed that the risk dropped by 5-12% per cup. There was one caveat, though; the lower risk was only for people who drank caffeinated coffee. The same benefit wasn’t associated with decaf coffee.
The American Heart Association says, however, that the evidence isn’t strong enough to recommend that everyone increase their coffee consumption in order to prevent cardiovascular disease.
It’s generally accepted that blood pressure may briefly rise after drinking a cup of coffee.
But even though a meta-analysis of research suggests that long-term heavy coffee drinking (7+ cups per day) may help lower blood pressure, another study claims that moderate coffee consumption may actually increase blood pressure.
In other words, coffee seems to lower the risk of heart disease – but the jury is still out on whether you should make an effort to drink more of it. In a somewhat-related vein, studies show that coffee drinkers may have a significantly lower risk of stroke.
Some research shows that drinking coffee may benefit heart health. In fact, one review found that drinking three to five cups of coffee per day was tied to a 15% reduced risk of heart disease.
Another review of 21 studies showed that drinking three to four cups of coffee daily was associated with a 21% lower risk of stroke. What’s more, one study in more than 21,000 people also found that increased coffee intake was associated with a significantly decreased risk of heart failure.
However, keep in mind that caffeine could affect blood pressure levels. Therefore, people with unmanaged blood pressure may need to limit or moderate their caffeine intake.
Some research shows that drinking coffee could be linked to a lower risk of heart disease, stroke, and heart failure.
5. Headaches
We mentioned a moment ago that caffeine acts as a vasodilator in most parts of the body. It works differently in the brain, though. There, it does just the opposite. Why?
It’s because adenosine is responsible for telling the blood vessels to expand – but caffeine prevents adenosine receptors in the brain from delivering that message.
Vasocontraction, or the narrowing of blood vessels, may sound bad. But when you have a headache, it can do a world of good.
Here’s the reason. There are sensitive nerves right next to the blood vessels in the brain. And when the vessels expand, they contact those nerves and cause pain.
The contraction caused by caffeine can ease that pain and relieve headaches; that’s why many headache and migraine relief medications contain caffeine. (One warning: regular consumption of caffeine can be a migraine trigger in some patients.)
6. Diabetes and blood sugar levels
Research has found that heavy coffee drinkers develop higher insulin sensitivity. That means they’re better able to process glucose, so they have a significantly reduced risk of type 2 diabetes.
The meta-analysis most often cited in this area found that – for unknown reasons that may include coffee’s antioxidant properties – every 8-ounce cup of coffee per day lowered diabetes risk by 7%.
Studies have also found that caffeine doesn’t appear to affect glucose levels in healthy adults.
The news isn’t all good, though. Research shows that in patients who already have type 2 diabetes, caffeinated coffee may either increase or lower blood sugar levels.
Healthcare professionals often suggest that their diabetic patients limit coffee and caffeine intake for that reason.
7. Antioxidants
We alluded to this in the last section, so let’s expand on the subject. Roasted coffee beans are a bountiful source of antioxidants like polyphenols and quinines (the latter contributes much of the bitterness that coffee drinkers are familiar with).
Antioxidants are crucial weapons against the free radical damage that causes many health issues, including cancer and aging. In fact, coffee may be the number-one source of antioxidants in most Americans’ diets.
Some studies have found that drinking coffee could be associated with a lower risk of depression. According to one review of seven studies, each cup of coffee people consumed per day was linked to an 8% lower risk of depression.
Another study found that drinking at least four cups of coffee each day was associated with a significantly lower risk of depression, compared with drinking just one cup per day.
What’s more, one study in more than 200,000 people showed that drinking coffee was linked to a lower risk of death by suicide. Several studies have found that coffee could be linked to a lower risk of depression and may even be linked to a lower risk of death by suicide.
Interestingly, several studies suggest that coffee could support liver health and protect against disease.
For instance, one study found that drinking more than two cups of coffee per day was linked to lower rates of liver scarring and liver cancer in people with liver disease.
Other research shows that the more coffee people drank, the lower their risk of death from chronic liver disease. Drinking one cup of coffee per day was tied to a 15% lower risk, while drinking four cups per day was linked to a 71% lower risk.
Another recent study found that coffee consumption was associated with decreased liver stiffness, which is a measure healthcare professionals use to assess fibrosis, the formation of scar tissue in the liver.
Coffee consumption could be linked to a decreased risk of death from chronic liver disease, along with other conditions, like liver scarring and liver cancer.
Some research suggests that coffee could help extend longevity, thanks to its multitude of potential health benefits.
For example, one review of 40 studies concluded that drinking two to four cups of coffee daily was associated with a lower risk of death, regardless of factors like age, weight status, and alcohol consumption.
Similarly, another study in 1,567 people found that drinking caffeinated coffee was linked to a lower risk of death after 12 and 18 years of follow-up. Furthermore, drinking at least one cup of coffee per day was also associated with a lower risk of death from cancer.
Interestingly, one test-tube study showed that coffee was able to significantly extend the life span of yeast by protecting against free radicals and DNA damage.
However, more research is needed to determine whether this could also apply to humans.
Coffee could be associated with a lower risk of death, regardless of other factors, like age, weight status, or alcohol consumption. Still, more research is needed.
Keep in mind that some people may need to limit their intake, including people who are pregnant or breastfeeding, children and adolescents, and people with certain health conditions.
Still, drinking coffee in moderation — about three to four cups per day — has been associated with several health benefits and is generally considered safe for most adults
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