Black Coffee Is Good for You?

For many people, black coffee is the cornerstone of their morning routine. And coffee is so much more than a caffeinated beverage for the eyes to see, it’s a health benefit as well.

Dr. Vartika Vishwani recently explained to me why she drinks black coffee every day and so many benefits of daily coffee drinking are possible. Moderate coffee use may be beneficial to overall health in the brain, liver and metabolism as well and coffee intake is associated with better health.

But coffee is not a miracle drink. Most of the research shows an association between coffee consumption and health outcomes, rather than proving that coffee directly prevents diseases.

Coffee has six benefits that we can take home from drinking coffee on a daily basis.

1. May Help You Live Longer

Coffee is probably one of the most interesting findings related to longevity.The study of more than 171,000 adults found that people who drank about 1.5 to 3.5 cups of coffee per day had a lower risk of dying than people who didn’t drink coffee.More than 30% less death was associated with moderate coffee consumption, according to the study.But this type of research cannot prove that coffee itself makes people live longer. Other lifestyle and health factors could also determine the results.

2. Could Lower the Risk of Chronic Diseases

Coffee has caffeine as well as a number of naturally occurring compounds including antioxidants and polyphenols.Conducted studies found that regular coffee usage is associated with lower risk of several chronic health conditions:

Heart disease  
Type 2 diabetes  
Liver disease  
Stroke  

More than 200 meta-analyses have shown that drinking around three to four cups of coffee a day may be associated with lower risk of several chronic conditions.Coffee has been shown to be a good bioactive ingredient and so caffeine and other bioactive compounds are probably responsible for its benefits.

3. May Assist Liver Health

Your morning coffee may also be good for your liver.Coffee has antioxidant and anti-inflammatory properties. Research has linked coffee consumption with a lower risk of several liver diseases including fatty liver disease, liver fibrosis and cirrhosis.

Coffee consumption has also been associated with lower risk of liver cancer in some studies.So drinking coffee should not be considered as a treatment for liver disease. A balanced diet, healthy weight, exercise and alcohol avoidance all remain important for liver health.

4. May Lower the Risk of Type 2 Diabetes

Coffee may also have metabolic health benefits.

Dr. Vishwani mentioned that every additional cup of coffee consumed daily has been associated with about a 6-7% lower risk of type 2 diabetes.Coffee contains chlorogenic acids and polyphenols that are being studied for their possible effects on inflammation, glucose absorption and insulin function.But again these findings show an association and do not mean that drinking coffee can prevent diabetes on its own.

5. Could Be Linked to a Lower Risk of Some Cancers

Coffee has also attracted attention in cancer research.Coffee consumption may have been related to a lower risk of certain types of cancer, especially liver and endometrial cancer, some studies have shown.

There have also been studies that looked at coffee consumption in people with colorectal cancer and have observed better survival rates in coffee drinkers.But there is an important distinction: coffee is not a cancer treatment.There is more research in order to understand in detail how coffee and the various compounds it contains might impact cancer risk and treatment.

6. Could Support Brain Health

Coffee’s benefits may not stop at the body. Its effects on the brain are another major area of research.Coffee consumption is known to be associated with a lower risk of Parkinson's disease in large observational studies.Caffeine and other compounds found in coffee are currently being studied for their possible protective effects on brain function and neurological health.

Coffee can also temporarily increase alertness, attention and mental performance because of its caffeine content.But drinking too much caffeine can have the opposite effect for some people, particularly affecting sleep or increasing feelings of nervousness.

Is Drinking Black Coffee Every Day Safe?

Not everyone needs coffee and not everyone can drink coffee.

Before increasing caffeine consumption, a person with uncontrolled anxiety, certain heart rhythm problems or other medical conditions should speak with a healthcare professional.

According to most healthy adults, 400 mg caffeine per day is a safe amount that is available and can be consumed in an age-appropriate manner. But the coffee, preparation process and serving size differ.

And even small amounts can have side effects like:

Anxiety or restlessness  
Increased heart rate  
Trouble sleeping  
Stomach discomfort  
Headaches  

This is why individual tolerance matters.

Black Coffee Is Better Without Excess Add-OnsCoffee contains health benefits so if you drink coffee, what you add to that could be what matters.Black coffee is naturally low in calories. But adding large amounts of sugar, cream or high-calorie syrups can greatly increase the calorie content of the drink.

That is not to conclude that everyone should drink coffee completely black. The key is not to turn a relatively low-calorie beverage into a high-sugar drink.

Coffee Cannot Replace a Healthy Lifestyle

Even though there is growing research around coffee, experts insist that it should not replace basic healthy habits.

Dr. Vishwani explained that coffee cannot take the place of good sleep, exercise or a healthy diet.As one element of a healthy lifestyle and not a ticket to better health, coffee should be considered a part of that.

Coffee consumption in moderate amounts has been associated with several health benefits including liver health, less diabetes risk, brain health benefits and fewer chronic diseases.

And if you like black coffee and are OK with caffeine, you probably won’t feel guilty about being on a daily basis. But moderation is important and your overall diet, sleep, exercise and lifestyle are far more important for long-term health.