For many people, coffee is an essential part of every morning. Without our daily dose of caffeine, it can be a struggle to feel motivated throughout the day. Yet, for those who fight chronic inflammation, your morning cup of joe may be quietly causing more harm than good. And if you’ve heard conflicting views on the matter, you may be wondering, “Does coffee cause inflammation or not?”
The evidence for the health benefits and dangers that coffee poses make it difficult to find a clear answer for this question. Studies have shown that drinking up to three cups of coffee each day could lower your risk of heart disease, but drinking more than three cups could put your kidneys at risk. Some research has shown that daily coffee drinkers can even live longer. So, what’s the verdict?
Below, find out if coffee is doing you more harm than good, according to nutrition and heart health experts. Plus, did you know that how you take your coffee can have its own impact on your health?
Does coffee cause inflammation?
It might seem a bit confusing, but the gist is coffee contains plant compounds that provide anti-inflammatory properties; however, you can quash these benefits if you drink too much of the caffeinated varieties or it’s laden with sugar or sugary syrups, says nutritionist Jackie Newgent, author of The Plant-Based Diabetes Cookbook.
“Other factors, such as your genetic makeup, may affect how beneficial, or not-so-beneficial, coffee may be.”
More specifically, coffee is rich in several antioxidants including polyphenols and hydrocinnamic acids, says dietitian Chrissy Arsenault.
“These antioxidants can fight against the harmful free radicals in your body which could otherwise damage important cells and contribute to disease.” This may result in reduced inflammation in the body, she explains.
However, espresso coffee and unfiltered coffee such as French press, contain diterpenes, which can raise unhealthy fats in the body, notes Arsenault. “To avoid this mild inflammatory effect, make sure you opt for filtered coffee.”
While the overall scientific knowledge base is conflicting, several more recent studies hint that moderate consumption of coffee or tea is okay for most people, says cardiologist Dr Adedapo Iluyomade.
“As always, consult with your own medical care team before changing any major health habits, medications or supplements for their personalised guidance; especially if you have cardiovascular disease or risk factors for heart disease.”
Does decaffeinated coffee have the same effect?
If caffeine isn’t your thing, you will likely still reap the anti-inflammatory benefits with your decaf as regular coffee. While there are still some question marks, studies generally find an anti-inflammatory effect of coffee, but not of caffeine intake itself, says Newgent.
Decaffeinated coffee retains most of the beneficial compounds that are found in regular coffee, including powerful antioxidants, although in smaller quantities, says Arsenault. “One study that found that coffee drinkers were 15% less likely to die from all causes than non-coffee drinkers, showed similar health benefits in decaf drinkers,” she adds.
Studies have found that those who drank any type of coffee – ground, instant or decaf – tended to have a lower risk of cardiovascular death and death from any cause than their coffee-free peers, says Dr Iluyomade.
“A regular intake of two to three cups per day of any kind of coffee was linked with the largest risk reduction. This is a clue that there’s something inherent in all coffee beans, beyond the caffeine, that helps deliver the heart-health benefit.”
What if I take my coffee with milk and sugar?
The healthiest way to drink coffee is plain with nothing added; also known as drinking it black. Ideally, you shouldn’t put sugar in your coffee. Other additives are often rich in calories, carbohydrates, and fat. But if you prefer not to drink your coffee black, it likely will make a difference when it comes to reaping its anti-inflammatory benefits.
Adding sugar to your coffee, whether regular or decaf, can contribute to inflammation if consumed regularly, says Arsenault. “
High sugar intake is linked to increased chronic inflammation and insulin resistance in the body.” Opting for no sugar, a natural sweetener like stevia or monk fruit, or adding coconut oil for flavour, can help mitigate the potential negative effects of adding sugar, she notes.
Artificial sweeteners may not be any better, either. Popular sweeteners like Splenda and Equal have been linked to cancer.
Adding milk or any fat, to your coffee has often been demonised in the past, says Arsenault. However, recent research shows that milk and any full-fat dairy products do not seem to increase inflammation in your body. In fact, one study found that coffee taken with milk may actually help fight inflammation.
If you’re concerned about the calories in milk, you could consider plant-based milk for that creamier texture, notes Arsenault.
How much coffee is safe to consume daily?
A study found that drinking 2–3 daily cups of coffee is associated with significant reductions in new heart disease and early death, compared with avoiding coffee, says cardiologist Dr Nick West.
Moderate coffee intake, about 2–5 cups a day, is also linked to a lower likelihood of type 2 diabetes, liver and endometrial cancers, Parkinson’s disease, and depression, says Dr Iluyomade. “It’s even possible that people who drink coffee can reduce their risk of early death.”
But, how much is too much? According to Food Standards Australia and New Zealand, up to 400 milligrams (mg) of caffeine per day is considered safe for most healthy adults. This is roughly about four cups of brewed coffee or two espressos.
Compare this to the largest-size brewed coffee at a chain coffee shop, "which contains 410mg of caffeine. You’d be slightly over the limit and wouldn’t be able to drink any further coffee, caffeinated tea, or energy drinks for the rest of the day,” says Arsenault.
Be sure to check the caffeine content in your beverage if you plan on consuming several drinks daily, she adds.
Newsletter
