Coffee is synonymous with its most famous active ingredient: caffeine. In reality, coffee contains hundreds of other bioactive compounds, including oils, tannins and other polyphenols, non-caffeine alkaloids, and trace amounts of minerals and vitamins.
Health Benefits Of Coffee
- Rich in Antioxidants: Coffee is a significant source of antioxidants, such as chlorogenic acid, which help neutralize free radicals in the body.
- Reference: Chu YF, et al. (2009). Coffee Consumption Is Associated with Higher Plasma Adiponectin Concentrations in Women with or without Type 2 Diabetes: A Prospective Cohort Study. https://pubmed.ncbi.nlm.nih.gov/19651849/
- Improved Mental Alertness and Cognitive Function: Caffeine, a natural stimulant found in coffee, can enhance mental alertness, concentration, and cognitive function.
- Reference: van Gelder BM, et al. (2007). Coffee Consumption Is Inversely Associated with Cognitive Decline in Elderly European Men: The FINE Study. https://pubmed.ncbi.nlm.nih.gov/17329656/
- Reduced Risk of Neurological Disorders: Regular coffee consumption has been linked to a lower risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
- Reference: Eskelinen MH, et al. (2009). Midlife Coffee and Tea Drinking and the Risk of Late-Life Dementia: A Population-based CAIDE Study. https://pubmed.ncbi.nlm.nih.gov/19546564/
- Antidepressant Effects: Coffee intake has been associated with a lower risk of depression and a potential mood-enhancing effect.
- Reference: Lucas M, et al. (2011). Coffee, Caffeine, and Risk of Depression Among Women. https://pubmed.ncbi.nlm.nih.gov/21949167/
- Improved Physical Performance: Caffeine in coffee can enhance physical performance by increasing adrenaline levels and releasing fatty acids from the fat tissues.
- Reference: Spriet LL. (2014). Exercise and Sport Performance with Low Doses of Caffeine. https://pubmed.ncbi.nlm.nih.gov/24417673/
- Reduced Risk of Type 2 Diabetes: Regular coffee consumption has been associated with a lower risk of developing type 2 diabetes.
- Reference: Ding M, et al. (2014). Long-term coffee consumption and risk of cardiovascular disease: a systematic review and a dose-response meta-analysis of prospective cohort studies. https://pubmed.ncbi.nlm.nih.gov/23633524/
- Liver Health: Coffee may protect against liver diseases, including liver cirrhosis and liver cancer.
- Reference: Bravi F, et al. (2017). Coffee Reduces Risk for Hepatocellular Carcinoma: An Updated Meta-analysis. https://pubmed.ncbi.nlm.nih.gov/28371950/
- Reduced Risk of Stroke: Some studies suggest that moderate coffee consumption may be associated with a lower risk of stroke.
- Reference: Larsson SC, et al. (2011). Coffee Consumption and Risk of Stroke: A Dose-Response Meta-analysis of Prospective Studies. https://pubmed.ncbi.nlm.nih.gov/21309304/
What about coffee and the heart?
Clearly, it must be bad for you.
In the past, this was considered accurate. But newer studies disagree. In 2022, Chieng and colleagues reported on their analysis of 450,000 UK biobank participants, who, at the baseline, were free of any heart problems or problems of heart rhythm. This large observational study showed clearly that drinking 2 to 3 daily cups of coffee, including ground, instant, or decaffeinated coffee, is associated with significant reductions in new cardiovascular disease (CVD) and mortality compared with avoiding coffee. Drinking 1 to 5 cups of ground and instant coffee, but interestingly, not decaffeinated coffee intake, was also associated with reduced risk of new-onset arrhythmia, including atrial fibrillation.
Chieng, D., Canovas, R., Segan, L., Sugumar, H., Voskoboinik, A., Prabhu, S., Ling, L., Lee, G., Morton, J. B., Kaye, D. M., Kalman, J. M., & Kistler, P. M. (2022). The impact of coffee subtypes on incident cardiovascular disease, arrhythmias, and mortality: Long-term outcomes from the UK Biobank. European Journal of Preventive Cardiology, 29(17), 2240-2249. https://doi.org/10.1093/eurjpc/zwac189
Some Words Of Caution…
- It’s important to note that individual responses to coffee can vary, and truly excessive consumption may lead to negative effects such as insomnia or increased heart rate.
- You may have specific health conditions that may prohibit the use of coffee (e.g. dangerously high blood pressure aka untreated hypertension). As such, make sure that you get your 3-6 monthly health check from your GP, to assure the guilt-free consumption of coffee.
- Coffee is not coffee – every real coffee connoisseur will attest to that. Not all coffee beans are created equal. Three different species of coffee plants produce the beans sold commercially, and each species has a different chemical profile. Add to that the many differences which result from where the beans were grown, how long and where they were stored, and how they were processed. And whilst I often speak against highly processed food, in the case of coffee it might actually be that some of coffee’s health-promoting qualities depend on the various processes that take place during roasting.
- Lastly, the method of coffee preparation matters. Do you always drink Espresso? Or rather French press or cold brew? Or has your coffee even been sitting for hours in a communal coffee pot?
We all are unique and so is the way we like our coffee. As such, the technique of brewing, coffee-to-water ratio, water temperature, coffee grind size, filtration method, and brewing time all affect the ratio of different chemicals present in the finished beverage. Can we therefore really once and for all determine a specific outcome on the generalised notion of “I drink coffee” vs “I don’t”?
In summary, it is likely that coffee in moderation is a good thing for the majority of us. So, enjoy your cuppa for the beautiful treat it is.
