Coffee health benefits and risks: The surprising truth revealed
Coffee contains a high concentration of caffeine. Caffeine, as a stimulant, has the ability to wake you up on the most dreary mornings and refill your focus when your brain begins to burn out around 3 p.m.
An 8-ounce cup of coffee contains between 80 and 100 mg of caffeine.
But that is not all. Coffee contains a high concentration of compounds that may help prevent cardiovascular disease and dementia, as well as boost athletic performance.
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Continue reading to learn more about coffee's benefits and why you should start—or continue to brew—a daily cup of java.
Coffee Nutrition
While coffee is not a particularly good source of macronutrients (such as protein, carbs, and fat), it does include certain important micronutrients, such as vitamin B2 and magnesium, according to the Harvard T.H. Chan School of Public Health. It's also high in antioxidants like polyphenols, which are plant components with anti-inflammatory qualities, according to Keri Gans, RDN, author of "The Small Change Diet" and host of the podcast "The Keri Report." (Spoiler alert: These substances are responsible for the majority of coffee's health advantages.)
Caffeine, a mild stimulant, is an important factor to consider while discussing coffee nutrition facts. According to the United States Food and Drug Administration (FDA), an 8-ounce cup of coffee contains between 80 and 100 mg of caffeine. (For perspective, the FDA estimates that an 8-ounce cup of black tea has 30-50 mg of caffeine.) Caffeine content in coffee varies depending on how and where the beans were harvested, processed, and brewed.
According to the United States Department of Agriculture, the basic dietary data for one cup of coffee brewed using tap water and no cream or sugar are as follows.
Calories: 2.4
Protein: 0.3 g
Fat: 0.1 g
Carbohydrate: 0 g
Fiber: 0 g
Sugar: 0 g
Remember that all coffee benefits and nutrition information apply to regular black coffee. Some coffee-based beverages, such as Starbucks' famous Frappuccinos or flavored lattes, may contain additional sugar, fat, carbohydrates, and protein, depending on the ingredients.
Health Benefits of Coffee
Boosts Alertness
Caffeine may appear to be magic, especially on Monday mornings. However, it acts by altering the central nervous system in the brain. Caffeine inhibits the receptors for adenosine, a neurotransmitter that regulates brain activities such as sleep, cognition, memory, and learning. According to Tufts University's Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy, blocking adenosine receptors improves alertness and reduces weariness
Interestingly, the benefit of caffeine is not for everyone. "Everyone metabolizes caffeine differently," explains Samantha Ferguson, MS, RD, LDN, a registered dietitian with Wellory and Pivot Nutrition Coaching. Some people may be more sensitive to the stimulant (and hence coffee) and experience anxiety, jitteriness, and a raised heart rate, counteracting any energizing effects.
Lowers Diabetes Risk
"It is believed that coffee has the ability to protect and maintain the function of the beta cells in your pancreas, which are responsible for producing insulin," according to Ferguson. "Insulin helps regulate blood sugar levels, therefore reducing the risk of type 2 diabetes." In fact, an analysis of 30 research discovered that each cup of coffee drunk per day was connected with a 6% lower risk of contracting the disease.
"Due to the anti-inflammatory benefits of antioxidants found in coffee, such as polyphenols, coffee may help decrease metabolic inflammation," according to Gans. "Metabolic inflammation is known to lead to the progression of the disease [type 2 diabetes].
Reduces Inflammation and Heart Disease Risk
Mild-to-moderate coffee use (i.e., 2 to 3 cups per day) has been linked to a lower risk of cardiovascular diseases such as coronary heart disease, heart failure, and arrhythmia. According to studies, consuming approximately this amount of coffee each day can reduce the risk of stroke by 21%. Coffee has hundreds of biologically active chemicals, therefore there could be a variety of reasons why it has these favorable cardiovascular effects. However, Gans believes that the polyphenols in coffee may play an important role because they have been shown to reduce oxidative stress and inflammation, both of which are thought to contribute to heart disease.
Improves Endurance and Athletic Ability
Athletes frequently consume coffee to improve performance and energy levels, says Ferguson. A study of nine research indicated that consuming coffee before exercise increased endurance while decreasing perceived exertion. Additional research has revealed that coffee improves endurance, circulation, muscular strength and power, and pain relief.
Potential Risks of Coffee
As previously stated, caffeine is processed differently by each individual. People who metabolize caffeine slowly — a trait that appears to be genetically inclined, according to the Cleveland Clinic — may feel anxiety, increased blood pressure and heart rate, and restlessness, among other unpleasant consequences. Even if you don't generally have difficulties drinking coffee, you may experience comparable sensations if you drink more than usual (and thus get a higher quantity of caffeine), Ferguson adds.
"For some individuals, coffee consumption can [also] lead to gastrointestinal distress," explains Gans. "Caffeine is a stimulant that may increase gut movement, and because of that, some people experience diarrhea." According to research, the beverage includes numerous acids that have been known to raise stomach acid; this may result in both GI irritation and acid reflux.
According to the Mayo Clinic, caffeine has a diuretic effect, which means it increases urine production (and thus fluid loss). Because of this, coffee has long been characterized as dehydrating — but is this true? According to studies, the answer is "no." According to research, after around four days of constant caffeine consumption, your body adjusts and builds a tolerance to the diuretic impact.
Another adverse effect of your body adjusting to your regular brew? Dependence, "specifically for the pick-me-up that caffeine provides," Gans says. According to research, regular caffeine consumption can trigger neurochemical changes in the brain, leading to the development of tolerance. In other words, you may discover that you need to increase your intake over time to attain the same caffeine-related effects, such as alertness and increased focus, that you could previously achieve with just one cup of coffee.
If you have trouble starting or getting through the day without several cups of coffee, you should reconsider your caffeine usage. "Taking a break from drinking coffee (or caffeine in any form) can help lower this tolerance again," Ferguson suggests.
So, Is Coffee Good or Bad For You?
"Coffee can definitely be a healthy beverage," Gans says. It can provide some promising health benefits, but it also has certain hazards, and how you make it and how much you drink affects how "healthy" it is. Furthermore, like with most other drinks and foods, moderation is essential. And on that note..
How Much Coffee Is Too Much?
According to the FDA, 400 mg of caffeine per day, which is equivalent to 4 or 5 cups of coffee, is not associated with any harmful or bad side effects. "But keep in mind that for some people, even 100 mg of caffeine may not agree with them, and therefore coffee would not be a wise choice of a beverage," Gans points out. If you encounter any negative side effects, it's most likely a sign that the amount of brew you consumed was excessive for you. Pro tip: Make a note of the amount and remember it for future coffee orders or runs with friends.
Caffeine Intoxication
Caffeine overconsumption can have serious consequences, including caffeine intoxication, which is unusual but possible. According to Mount Sinai, caffeine intoxication, also known as caffeine overdose, can cause convulsions (seizures) and even death. Symptoms include trouble breathing, an erratic heartbeat, disorientation, diarrhea, fever, muscle twitching, and increased thirst and urination. If you feel you have caffeine intoxication, call the national Poison Help helpline. Activated charcoal, laxatives, medication, IV fluids, and/or respiratory support via oxygen or ventilator may all be used in treatment.
