Whether you’re the type of person who must have a cup of coffee as a part of your morning routine or treats yourself to a decaf latte in the afternoon, you may find yourself wondering, “Is coffee good for me?”
Scientists have been studying coffee’s health benefits more and more over the last few decades, and they’ve discovered links to a whole host of positive health outcomes.
It is possible to overdo it, though. To keep insomnia, tummy troubles and migraines at bay, have a maximum of 400mg of caffeine per day, reports Better Health Victoria. To put this in context, an instant coffee has around 80–120mg per 250ml and a latte from a cafe would have around 105–110mg per 250ml. And coffee isn't the only source of caffeine, either: tea, chocolate, energy drinks and some medications can also contain caffeine.
Read on to learn about how coffee is indeed good for you from potentially protecting your heart to limiting the risk of developing certain types of cancer.
The benefits of coffee
Let’s take a brief moment to remind ourselves as to how the research behind the benefits of coffee has changed over the years: In 1991, the World Health Organization classified the beverage as a “possible carcinogen.” Then, in 2016, the organization found that there was “no conclusive evidence for a carcinogenic effect of drinking coffee.” And in between, most of the news about coffee was largely positive: that, instead of being harmful to your health, regular coffee consumption, in moderation, is actually good for you.
When roasted, coffee produces a chemical called acrylamide. While acrylamide has been shown to cause cancer in lab rodents, Food Standards Australia and New Zealand says that there is "no direct evidence" that foods containing acrylamide can increase someone's risk of developing cancer.
“Large amounts of acrylamide has been shown to cause cancer in animal models, but there’s no compelling evidence showing that it increases the risk of cancer in humans,” says an investigator of cancer risk Catherine Carpenter.
Plus, in rodent studies, she says, “animals are exposed to up to 60 times higher concentration of acrylamide than what humans are exposed to.” If you were drinking enough coffee every day to be exposed to that much acrylamide, you’d probably have bigger problems than just increased cancer risk.
So, with these myths busted, let’s talk about the health benefits of coffee. "Coffee can be good for us and actually help prevent disease due to its being high in antioxidants," says dietitian Keri Glassman.
The high presence of antioxidants, specifically polyphenols, in coffee is tied to many benefits including decreasing the risk of diseases like cancer and liver disease. "It is also high in hydrocinnamic acids including chlorogenic acid and ferulic acid which all have antioxidant properties," says Glassman.
Still feeling uneasy about your daily cup of joe? Here are nine research-backed reasons to rest easy.
1. Coffee might help lower your risk of certain cancers
There are more than 1,000 compounds in coffee, many of which likely harbour anti-inflammatory and anti-cancer compounds, according to a BMJ research review. “The coffee bean itself has antioxidants in it, which help prevent free radical damage that could potentially lead to cancer,” explains Susan Oh, director of the nutrition research program at Johns Hopkins.
According to the report, coffee consumption is associated with a lower risk of melanoma and leukaemia, as well as prostate and endometrial cancers. What’s more, a 2017 University of Southern California study found that coffee drinkers were 26% less likely to develop colorectal cancer than non-coffee drinkers. And those who drank more than 2.5 servings a day were 54% less likely to get the cancer.
2. Coffee might prevent type 2 diabetes
Diabetes is on the upswing in Australia: at least 1.3 million Australians are living with diabetes. But it’s not all bad news. Researchers from Harvard University believe that drinking coffee, either decaf or regular, might help prevent the development of type 2 diabetes, the most common form.
According to the analysis, which was published in the journal Diabetes Care, the more coffee people drink, the less likely they are to develop type 2 diabetes (within reason, of course).
3. Coffee could decrease your risk of Alzheimer’s
Over the past decade, studies have found a link between coffee consumption and a lower risk of dementia. It’s thought that the drink’s high caffeine content might be responsible for the brain-boosting benefits.
One small study of subjects who showed signs of memory problems found that, over a 2- to 4-year period, people with lower blood levels of caffeine were more likely to develop dementia than those with higher levels.
4. Coffee might lower your risk of Parkinson’s
Parkinson’s is a disease of the central nervous system characterised by tremors. "Many studies have shown that coffee may exert not only neuroprotective benefits in the development of Parkinson’s Disease but also may help with movement symptoms," says Glassman.
5. Coffee may protect DNA
One study conducted in 2018 showed that the consumption of dark roast coffee may prevent DNA damage in both men and women. Moderate coffee consumption was linked to the prevention of DNA strand breakage, which studies suggest could also be linked to lower risk of certain diseases, like cancer.
6. Coffee may have heart-health benefits
Studies show that coffee may also help to protect your heart. For decades, patients with abnormal heart rhythms (which can increase the risk for sudden cardiac arrest and stroke), were advised to avoid caffeine. However, a meta-analysis published in April 2018 indicates that drinking coffee can decrease atrial fibrillation frequency by up to 13%.
But that’s not all coffee can do to protect your body’s most vital organ. According to one BMJ review, people who drink coffee are 19% less likely to die of cardiovascular disease and 30% less likely to die of stroke than their coffee-abstaining counterparts.
7. Coffee might help you live longer
Most importantly, research shows that people who drink coffee may be less likely to die from all causes. That was the conclusion of a 2022 study published in the Annals of Internal Medicine, which found that drinking 1.5 to 3.5 cups of coffee a day was associated with a lower risk of mortality, including deaths from heart disease and cancer.
8. Coffee may help with mental health
"One study showed that regular coffee drinkers were less likely to have depressive symptoms," shares Glassman. While more research needs to be done, the study compared coffee drinkers and non-coffee drinkers, and those who consumed coffee were less likely to experience depressive symptoms as well as reported lower perceived stress. This could be due to the high amounts of antioxidants in coffee.
9. Coffee might help boost your workouts
Need a little boost to get you through your workout? A 2013 study from PLoS One shows that athletes who consumed coffee an hour before exercise had greater performance than those who drank decaffeinated coffee.
"The best way to maximise this boost is to couple your cup of coffee with a snack or meal that is proportioned with healthy fats, high quality protein and fibre to help balance blood sugar levels," says Glassman. So be conscious of how you consume your caffeine to get the best boost.
Plus, a 2015 study from the International Journal of Sport Nutrition and Exercise Metabolism suggests that people who drink coffee before a workout burn more kilojoules after exercise, also known as EPOC (excess post-exercise oxygen consumption). We’ll drink to that! ☕
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