Love your morning coffee but worried it’s doing more harm than good? You’re not alone. Moderate coffee intake intake might actually help you live longer.
The effects of coffee have been of immense interest for the past two decades. More than 46,000 people were followed for a decade. Those drinking 1-2 cups of coffee daily were found to have reduced risk of death due to cancer and cardiovascular causes. People drinking more than two cups of unsweetened coffee daily had 11-16% reduced incidence of new cancers and cancer-related deaths.
Coffee reduces liver fat and inflammation. Those who consumed two cups or more had a 40% reduced risk of death due to liver cirrhosis. Coffee can be considered for a drug for metabolic liver diseases but it’s not an antidote to smoking, alcohol, sugar, and fat.
Drinking coffee helps mitigate the ill-effects of metabolic syndrome (hypertension, obesity, diabetes, high lipids). It changes the gut bacteria for good and has anti-inflammatory and anti-cancer compounds lowers the risk of stroke and dementia. In fact, a meta-analysis with around 3.5 lakh participants showed that each extra cup reduces depression risk by 8%.
While coffee’s main active ingredient, caffeine, is addictive and psychoactive if consumed in excess, it has potent antioxidant, antifibrotic and anti-lip properties if taken in moderation. It suppresses adenosine ( a molecule that cause sleepiness) and stimulates the nervous system, releasing hormones dopamine and serotonin which lift mood, energy levels, alertness, and memory. Coffee has nearly 1,000 bioactive compounds such as chlorogenic acids, cafestol and kahweol. Decaffeinated versions provide some benefits as chlorogenic acid reduces intestinal absorption of glucose and improves insulin sensitivity. Coffee also raises levels of adiponectin, as insulin sensitizing hormone linked to fat burning. Kahweol and cafestol are potent antioxidants which help reduce tissue damage.
A spoon or two of milk in coffee may help reduce acidity. But milk reduces absorption of chlorogenic acid (which is anti-inflammatory and an antioxidant) and is not for those with lactose intolerance. Milk and sugar add to the calorie count. That’s why drip coffee or regular black coffee is most beneficial for health. Coffee is a beverage, not a drug. It should be consumed like one, in moderation and at a proper time.
KEY FINDINGS:
1-2 cups daily (black coffee and low sugar/fat coffee): 16%
lower all-cause mortality risk
2-3 cups daily: 17%
lower all cause mortality risk.
Black coffee: 14%
mortality reduction maintained.
High sugar/fat coffee:
No mortality benefits observed.
Cardiovascular benefits: Up to 35%
reduction with moderate intake.
