Today, October 1, is recognized globally as International Coffee Day, dedicated to celebrating coffee while highlighting the importance of fair trade and supporting coffee growers. Businesses often mark the occasion by offering free or discounted cups of coffee and sharing special deals and coupons through social media to engage their customers.
There are many questions about whether drinking coffee is good or bad for individuals. Let’s explore the answer through scientific studies. While earlier research hinted at potential downsides to coffee, more recent studies suggest it may offer health benefits. These new findings challenge the older perspective, opening a positive view on coffee consumption.
Moderate consumption is a healthy choice
“The overall evidence has been pretty convincing that coffee has been more healthful than harmful in terms of health outcomes,” said Frank Hu, chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health, in an April 5, 2021, article in Discover. “For most people, moderate coffee consumption can be incorporated into a healthy diet.”
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Frank Hu noted that moderate coffee consumption, typically 2 to 5 cups daily, is associated with a reduced risk of type 2 diabetes, heart disease, liver and endometrial cancers, Parkinson’s disease, and depression. Additionally, regular coffee drinkers may lower their risk of premature death.
4% reduction in body fat
In another study co-authored by Derrick Alperet, a research fellow in the Department of Nutrition at Harvard T.H. Chan School of Public Health, findings indicated that consuming four cups of coffee daily without cream and sugar was linked to an approximate 4% decrease in body fat. This highlights coffee’s potential role in weight management.
“Our study results and evidence from previous studies suggest that regular coffee intake may aid in weight loss and in achieving better overall health if it is incorporated into a healthful diet consisting of fruits, vegetables, fish and whole grains, but less of sugar and artificially sweetened beverages and processed and red meat,” he said in an April 23, 2020, Huffington Post article.
How much is too much?
The amount of coffee that’s too much can differ from person to person. Most healthy adults can safely drink up to 400 milligrams of caffeine each day. However, how sensitive someone is to caffeine and any existing health issues can affect how much coffee they can handle.
Signs of excessive coffee consumption may include sleep disturbances, such as difficulty falling asleep or frequent waking, as well as increased anxiety or nervousness characterized by a racing heart and jitteriness. Other symptoms can involve digestive issues like heartburn and acid reflux, frequent or severe headaches, muscle tremors, and increased urination. If you experience any of these symptoms and suspect that coffee may be the cause, consider reducing your intake or switching to a decaffeinated alternative.
I don’t drink coffee, should I start?
Deciding whether to start drinking coffee is a personal choice based on individual preferences and health concerns. There are many possible advantages to coffee, including improved alertness and some health benefits. However, it can also induce adverse effects including anxiety or digestive difficulties in certain individuals. If you’re interested in trying coffee, think about consuming a small amount at first and seeing how your body reacts. If you have particular health issues or problems, it is always a good idea to speak with a healthcare provider.
