For many, skipping a morning cup of coffee is unthinkable. Fortunately, experts suggest that coffee can be a beneficial part of a healthy diet.
Nutritionists highlight several advantages of moderate coffee consumption, detailing its positive effects on various aspects of health.
Here’s how coffee supports the body, the recommended intake, and the best ways to enjoy it while minimizing potential drawbacks.
Key health benefits of coffee
Coffee’s health benefits largely stem from its rich antioxidant content, particularly polyphenols, which possess anti-inflammatory properties.
According to registered dietitian Lauren Slayton, these compounds help reduce oxidative stress, benefiting multiple organs.
Dr. Sylvia Klinger, a nutrition expert, further emphasizes that coffee plays a role in maintaining overall well-being. Below are four key health benefits of coffee:
1. Supports Brain Function
Coffee is well known for its short-term cognitive benefits, such as improving focus and alertness. However, Slayton points out that it may also offer long-term protection against neurodegenerative diseases.
Klinger agrees, stating that coffee consumption has been associated with a reduced risk of depression, Alzheimer’s disease, and Parkinson’s disease.
2. Promotes Heart Health
Moderate coffee intake has been linked to a lower risk of heart disease and stroke. Both Slayton and Klinger confirm that research supports the idea that regular coffee drinkers may have a reduced likelihood of experiencing cardiac-related health issues.
3. Benefits Liver Function
According to Klinger, drinking coffee may lower the risk of liver diseases, including fatty liver and cirrhosis.
Additionally, Slayton highlights its potential role in reducing the risk of liver and colorectal cancers—conditions that have been increasing, particularly among younger populations.
4. Enhances Metabolic Health
Studies suggest that coffee drinkers may have a lower risk of developing type 2 diabetes. Klinger explains that coffee influences insulin sensitivity, which plays a crucial role in maintaining metabolic balance.
How much coffee is beneficial?
Experts recommend a moderate coffee intake, generally capping daily consumption at 400 milligrams of caffeine (equivalent to about four cups).
However, Slayton notes that some individuals may experience jitters even with a single cup, emphasizing that caffeine tolerance varies.
Klinger suggests that drinking three to four cups per day provides the most health benefits while minimizing risks. A meta-analysis published in The BMJ supports this, concluding that moderate coffee consumption is more likely to be beneficial than harmful.
Should you add cream and sugar?
Slayton warns that while black coffee itself is healthy, added sugars and processed oils can diminish its benefits. She suggests opting for a splash of organic milk instead of sugary creamers.
Klinger advises against excessive fats and sugars, as they can turn coffee into a high-calorie drink, contributing to weight gain.
She recommends alternatives like almond, oat, coconut, cashew, soy, or lactose-free dairy milk.
For those seeking flavour enhancements, she suggests using natural ingredients such as cinnamon, vanilla, almond extract, unsweetened cocoa, stevia, monk fruit, or small amounts of honey or maple syrup. Cold brew coffee is another option, offering a smoother, less acidic taste.
The best time to drink coffee
To avoid sleep disturbances, both experts recommend drinking coffee in the morning. Slayton points out that caffeine has a long half-life, meaning it stays in the system longer than many realize. “I advise clients to stop drinking coffee after midday,” she says.
Klinger suggests an optimal window of 9:30 to 11:30 a.m. for consumption, as it aligns with natural cortisol levels, preventing energy crashes. She also highlights the benefits of drinking coffee before exercise, as it can boost performance and endurance.
Additionally, Klinger warns against drinking coffee on an empty stomach, which can cause irritation, acid reflux, or bloating.
She recommends having a small meal—such as eggs, avocado toast, yoghurt, or cereal—before consuming coffee to prevent digestive discomfort.
Coffee should also be avoided immediately before meals, as it can interfere with iron absorption.
Does coffee cause dehydration?
Contrary to popular belief, coffee does not significantly dehydrate the body. “Coffee contributes to hydration and is not as dehydrating as once thought,” says Klinger.
Although caffeine has a mild diuretic effect, the water content in coffee compensates for this. However, she emphasizes that drinking plain water throughout the day remains essential for optimal health.
Conclusion
Coffee, when consumed in moderation, offers several health benefits, from supporting brain and heart function to enhancing metabolic and liver health.
The key is to enjoy it wisely—without excessive sugar or unhealthy additives—and at the right time of day to maximize its positive effects.