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Bonnie Killip

Why Coffee Is Good for You: 3 Compelling and Science Backed Reasons to Keep Your Coffee Habit

Are you doing your part in contributing to the 2.25 billion cups of coffee estimated to be consumed around the world on any given day?1 (fyi this figure is from 1999 and I am so sure it is now much more!). Caffeine is actually the most widely consumed psychoactive substance (a substance that alters brain function) in the world. Given it’s incredible level of popularity it’s no surprise coffee is a hot topic (pun intended) and as with any hot topic in nutrition there is no shortage of opinions and beliefs however also as with any hot topic in nutrition obtaining straightforward information and answers can be a little more challenging… If it’s clear-cut answers to your coffee questions you’re chasing, then read on because by the end of today’s post, you will have them. By the end of todays post you will be crystal clear on 3 compelling reasons to continue drinking your daily aromatic bean beverage.

  1. Coffee Is Good for Your Heart

There are now numerous studies showing no association between coffee consumption (even heavy coffee consumption) and higher risk of heart disease2-4. In fact a 2014 study which analysed the combined results of many studies (called a meta-analysis) concluded moderate coffee consumption (moderate coffee consumption being 3-5cups/day) actually appears to be associated with a lower risk of heart disease and higher coffee consumption (higher coffee consumption being 6 or more cups/day) neither increased nor decreased risk5 (i.e had no effect).

2. Coffee Is Good for Your Metabolism 

In 2014 a systematic review (aka a compilation of 28 different studies and including 1109 272 people) demonstrated a strong inverse correlation between coffee consumption and the risk of diabetes6. Which minus the jargon means those who drank coffee showed a lower risk of either developing or having type II diabetes compared to those who drank no coffee (those who drank 6 cups of coffee a day had a 33% lower risk of type II diabetes than those who drank no coffee).

3. Coffee May Decrease Your Risk of Cancer

People who drink coffee regularly have been shown to have a reduced risk of an impressive number of cancers compared to those who drink coffee seldom or never7. A 2011 meta-analysis pooled the results of 59 studies and suggested that drinking coffee may reduce the risk of bladder, breast, mouth, throat, colon, rectum, endometrium, liver, kidney, leukemia, pancreas, and prostate cancers7. As a specific example one study conducted in Norway involving 14 593 women showed those who drank five or more cups of coffee a day had a 50% decreased risk of breast cancer compared to those who drank two or less cups of coffee per day8.

So, What Is It About the Magic Bean Juice That Does All This Great Stuff for Your Health?

Most of the beneficial effects of coffee are thought to be thanks to its high concentration of antioxidants in particular polyphenols9 which are a major source of antioxidants in the Westernized diet10,11 as well as caffeine.

With relation to your heart health:

Antioxidants in coffee and one of the metabolites of caffeine (the things caffeine is broken down into) help to clean up metabolic products and prevent hardening of your arteries (atherosclerosis)12,13. A truly great thing because atherosclerosis is a major risk factor for heart disease, stroke and death.

With relation to your metabolic health:

Coffee is thought to increase insulin secretion and sensitivity14. Insulin secretion and sensitivity (aka insulin control) is central to your body’s energy balance and a healthy metabolism because insulin is the main hormone responsible for allowing glucose (sugar) into your cells after you’ve eaten so it can be used to release the energy that is used by every part of your body to continue functioning (the whole purpose of eating). The beneficial effects of coffee on glucose control appear to work predominantly, if not exclusively in the fed state (i.e after eating) and not during fasting15 which means in order to gain these favourable effects on your insulin and blood glucose control you’ve got to be eating.   

With relation to cancer:

There are a number of proposed mechanisms of protection drinking coffee provides against cancer. Some are related to the antioxidants in coffee offering general protection against DNA and protein damage which if left uncorrected both have the potential of becoming cancerous and others depend on the specific site of action. For example in the case of colorectal cancer the protective effect of drinking coffee is partly attributed to its ability to induce excretion of bile acids and neutral sterols into the colon16 which can help lower blood cholesterol and increase bowel mobility and caffeine has also been shown to directly inhibit the growth of cancer cells in the colon (large intestine)17. As a second example caffeine has also been shown to positively affect sex hormone function including testosterone in such a way that may decrease the risk of endometrial and breast cancers18

Additional Great Things Coffee Does for Your Health

In case you are in need of a few more reasons to keep up the habit some of the other benefits of drinking coffee include protection against liver disease19-23, enhanced sports performance (hence why caffeine pills are sometimes used as ergogenic aids)24, decreased perception of pain and effort25 (aka quite literally making the hard things both mentally and physically easier- like heading off to work on Monday morning…). Coffee also influences the bacterial composition of your gut towards favourable bacteria26,27 (like the ones you get in yoghurt and probitotics) as well as evidence that it can protect against neurodegenerative disorders including Parkinson’s disease28,29 and even decrease your risk of all-cause mortality30. Coffee is also high in vitamin B3, magnesium and potassium and makes you feel goooooood because it increases your dopamine production and release29 and dopamine is one of the hormones which significantly alters your mood in support of feeling good to magnificent.

How Much Coffee Do I Need to Drink for to Get Health Benefits?

If you’re wondering how much coffee, you should be drinking in order to have beneficial effects on these areas of your health the consensus is that drinking up to 4 cups of coffee a day31 as part of a healthy lifestyle is advantageous.

What If I Don’t Like Coffee? Should I Start Drinking It Anyway?…

However, the decision to drink or not to drink coffee as with everything in life has to be taken in the context of the most important factor – you. You and your life and how coffee affects you personally. If you can’t stand the stuff, there is absolutely no need to force yourself through 1 cup a day let alone 4 because that’s not going to add health to your life. I can assure you that even after this bout of coffee research with a strong pro coffee consensus, I won’t be adding it to my daily life. Yep, you read that right I’ll just let the shock sink in I am a busy, working health professional who does not drink coffee. A dying breed (if they ever existed?… reach out to me if you’re out there frands!?…).

Do I believe coffee is the only food you must eat with special health enhancing properties you can get from no other food? No, not even a little bit (I don’t believe this of any special food). The reasons and exact mechanisms by which coffee exerts its protective effects are only partly known and thought to be due to many factors as we discussed predominantly its caffeine and antioxidant constituents. Both of which can be found in other foods and drinks (hello chocolate ok and also fruit, vegetables, grains, nuts and seeds). While there is an abundance of studies on coffee because it is such a popular food, I have no doubt if there existed this many study on other everyday foods they would also find just as many great reasons to eat them. All foods have a place and we absolutely know variety is one of the top characteristics of a healthy diet.

Take Home Messages

There is a great deal of evidence suggesting drinking a moderate amount of coffee has no negative health effects. Moreover, there exist many studies indicating coffee is beneficial to your health particularly in lowering the risk of chronic diseases including heart disease, diabetes and cancer. In short this all means the science is vastly in support of continuing to include coffee as part of your daily diet if you enjoy it of course!

With my whole heart I trust you found this information useful and inspiring

Become Great.  Live Great.

Bonnie.

Reference

  1. Dicum G, Luttinger N. The Coffee Book: Anatomy of an Industry from the Crop to the last Drop. New York: The New York Press: 1999: IX.
  2. Sofi F, Conti AA, Gori AM, Elinana Luisi ML, Casini A, Abbate R, Gensini GF. Coffee consumption and risk of coronary heart disease: a meta-analysis. Nutr Metab Cardiovasc Dis 2007; 17: 209-223.
  3. Larsson SC, Orsini N. Coffee consumption and risk of stroke: a dose-response meta-analysis of prospective studies. Am J Epidemiol. 2011; 174: 993-1001.
  4. Mostofsky E, Rice MS, Levitan EB, Mittleman MA. Habitual coffee consumption and risk of heart failure: a dose-response meta-analysis. Circ Heart Fail 2012; 5: 401-405.
  5. Ding M, Bhupathiraju SN, Satija A, van Dam RM, Hu FB. Long-term coffee consumption and risk of cardiovascular disease: a systematic review and a dose-response meta-analysis of prospective cohort studies. Circulation 2014; 129: 643-659.
  6. Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB. Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis. Diabetes Care. 2014;37(2):569–586.
  7. Yu X, Bao Z, Zou J, Dong J. Coffee consumption and risk of cancers: a meta-analysis of cohort studies. BMC Cancer 2011;11:96.
  8. Vatten LJ, Solvoll K, Løken EB: Coffee consumption and the risk of breast cancer. A prospective study of 14,593 Norwegian women. Br J Cancer 1990, 62(2):267-270.
  9. Ludwig IA, Clifford MN, Lean ME, Ashihara H, Crozier A. 2014. Coffee: biochemistry and potential impact on health. Food Funct. 5:1695–717.
  10. Loopstra-Masters RC, Liese AD, Haffner SM, Wagenknecht LE, Hanley AJ. Associations between the intake of caffeinated and decaffeinated coffee and measures of insulin sensitivity and beta cell function. Diabetologia. 2011; 54: 320-328.
  11. Yarmolinsky J, Mueller NT, Duncan BB, del Carmen Bisi Molina M, Goulart AC, Schmidt MI. Coffee consumption, newly diagnosed diabetes, and other alterations in Ggucose homeostasis: A cross-sectional analysis of the Longitudinal Study of Adult Health (ELSA-Brasil). PLoS One 2015; 10: e0126469.
  12. Bhupathiraju SN, Pan A, Malik VS, Manson JE, Willett WC, van Dam RM, Ju FB. Caffeinated and caffeine-free beverages and risk of type 2 diabetes. Am J Clin Nutr 2013; 97: 155-166.
  13. Ong KW, Hsu A, Tan BKH. Chlorogenic acid stimulates glucose transport in skeletal muscle via AMPK activation: a contributor to the beneficial effects of coffee on diabetes. PLoS One. 2012; 7: e32718.
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