Benefits of Coffee
Coffee is a constant presence in our lives and, when consumed in moderation, can offer several health benefits.
Coffee’s “reputation” has fluctuated over the years. But why was it once seen as harmful and now it is considered to have several benefits? It is important to remember that it is difficult to isolate a single dietary element and directly associate it with health problems, as several factors must be considered. In the case of coffee, early research did not take into account that heavy coffee drinkers were also more likely to be tobacco users and lead a sedentary lifestyle. After adjusting for these factors, it became clear that coffee may actually be associated with a reduction in mortality.
Let's explore some of the main benefits that coffee can provide:
- Reduce the risk of type 2 diabetes
Studies show that people who drink coffee regularly are less likely to develop type 2 diabetes, a condition in which the body cannot use insulin, resulting in a buildup of sugar in the blood. Coffee appears to improve insulin and sugar metabolism, contributing to this protective effect.
- Protects against neurological diseases
Coffee consumption has been linked to a lower risk of developing neurological diseases such as Parkinson's and Alzheimer's. Research suggests that the caffeine in two cups of coffee a day may offer significant protection. In the case of Parkinson's disease, coffee may help patients better control their movements.
- Promotes liver health
Both regular and decaf coffee may protect the liver by keeping liver enzyme levels in healthy ranges. For people at high risk of cirrhosis (such as those with fatty liver disease or who drink alcohol occasionally), coffee may have a protective effect.
- Increased energy levels
Caffeine, the natural stimulant found in coffee, is responsible for improving energy levels and also has positive effects on memory, mood, sleep time and even mental and physical performance. However, to enjoy these benefits, consumption should be moderate.
- Helps with weight management
Coffee can speed up metabolism and increase fat burning, especially when combined with physical activity, thus helping with weight management.
- Promote greater longevity
Studies suggest that coffee consumption is linked to a lower risk of mortality from diseases such as diabetes, stroke, kidney disease and heart disease.
- Protects against some types of cancer
Coffee may have a protective effect against certain types of cancer, such as liver, prostate and colorectal cancer, possibly due to its high antioxidant content.
- Reduces the risk of heart failure
Drinking one or two cups of coffee a day can help reduce the risk of heart failure, thanks to its diuretic properties.
- Mental health benefits
Coffee contains polyphenols, which act as antioxidants and can reduce the effects of oxidative stress and inflammation. It can also improve mood, reduce the risk of depression, and act as an antidepressant.
- Bladder Stone Prevention
Coffee can help prevent the formation of bladder stones by stimulating diuresis and helping to prevent the accumulation of cholesterol, one of the causes of these stones.
But, be careful with excesses
While coffee offers many benefits, excessive caffeine consumption can cause problems such as anxiety, dehydration, and temporary increases in blood pressure. Women who are pregnant, breastfeeding, or planning to become pregnant should limit their caffeine intake to less than 200 mg per day (about two cups of coffee).
Additionally, drinking coffee with large amounts of sugar, cream or syrups can negate many of the benefits associated with the beverage.
Sources: Cleveland Clinic, Harvard TH Chan School of Public Health, Johns Hopkins Medicine, Mayo Clinic, WebMD (October 2022).
