Black Coffee: Is It Good For Health? What the Science Says |

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Coffee can be good for your health when enjoyed in moderation. Studies show 1-3 cups a day may lower the risk of heart disease, type 2 diabetes, and premature death. The biggest benefits come from drinking it black or with minimal cream and sugar.For many people, that morning cup of joe is more than caffeine: it’s a soothing yet energizing daily ritual. But is it good to drink coffee every day, and how much is too much?Keep reading to explore:

The proven benefits of your favorite morning beverage
Potential drawbacks of caffeine
The amount and type of coffee that support long-term wellness

Black coffee: Is it good for health?

The benefits of drinking black coffee go far beyond its ability to wake you up.A recent study involving more than 46,000 U.S. adults found that those who drank one to three cups a day had a 14-17% lower risk of early death, particularly from heart disease. Heart disease is the leading cause of death worldwide.Similarly, a long-term Harvard University study involving middle-aged women highlighted that daily coffee drinkers had lower mortality rates and appeared to age more healthfully.According to study author and research fellow at Harvard’s T.H. Chan School of Public Health, Dr. Sara Mahdavi, this meant that participants lived into their 70s or beyond with strong physical, emotional, and cognitive well-being. Mahdavi’s team found that each small cup of coffee (8 ounces, or about 80 mg of caffeine) added a 2-5% higher chance of healthy aging. However, those benefits tapered off after five cups per day. The effect was unique to regular coffee too–not decaffeinated coffee or caffeinated tea and sodas.

Benefits of black coffee

Coffee is packed with antioxidant compounds like polyphenols, chlorogenic acid, and flavonoids, which:

Combat inflammation, a major culprit behind many chronic diseases
Protect cells from oxidative damage
May lower the risk of type 2 diabetes by reducing oxidative stress and boosting insulin sensitivity

These powerful compounds also fight certain cancers and neurodegenerative diseases, such as Alzheimer’s.And of course, the caffeine in coffee provides its own benefits, including:

Increased alertness
Potentially faster metabolism
Greater exercise performance

A powerful combination of protective antioxidants and energizing caffeine make coffee a highly beneficial part of almost any wellness routine.

Is it good to drink coffee every day, and how much?

For most people, the answer is yes–in moderation. Researchers describe the health benefits of drinking black coffee as a “U-shaped relationship.” This means the greatest benefits come with about one to three cups per day, while drinking more or less tends to offer fewer positive effects.Plus, drinking more than three to five cups increases your risk of side effects, such as:

Anxiety and “jitters”
Sleeping problems
Elevated blood pressure

If you have severe hypertension, just two or more cups a day could raise your risk of cardiovascular problems.It’s important to remember that individual caffeine tolerance can vary widely. Some people can enjoy several cups daily without any issues, while others might feel anxious and jittery after just one. Pay attention to how coffee affects you. If you’re anxious or struggling to sleep at night, try cutting back.Another thing to keep in mind is that adding too much cream or sugar to your coffee decreases its healthful effects. Large studies have found that more than half a teaspoon of sugar or more than a tablespoon of half-and-half per cup (or about 3.5 tablespoons of whole milk) was enough to offset coffee’s protective effects. Researchers believe this is due to sugar’s role in obesity and metabolic dysfunction and dairy’s saturated fat content, which may contribute to heart problems.

What is the healthiest coffee to drink?

The healthiest way to enjoy coffee is black, but that doesn’t mean it has to be plain to offer benefits. Try adding a splash of dairy or plant-based milk, and/or naturally flavorful ingredients like:

Cinnamon
Cardamom
Nutmeg
Vanilla extract
Unsweetened cacao or cocoa powder

If you’re still missing sweetness in your coffee, try adding a pinch of pure stevia or one-half teaspoon of sugar, maple syrup, or coconut sugar (or less) per cup.Some people have also expressed concerns about acrylamide in coffee, a chemical that forms naturally during the bean-roasting process. The levels in coffee are extremely low, but lab studies have linked large amounts of this chemical to higher risks of cancer.If you want to minimize your exposure to this and other toxins (like pesticides):

Choose a dark roast; acrylamide levels peak early in the roasting process.
Buy from companies that test for purity.

A few reportedly clean coffee brands include:

Purity Coffee
Bulletproof
Kicking Horse

Final thoughts

Black or minimally sweetened coffee can support your long-term health in meaningful ways. Research shows that one to three cups a day can lower the risk of chronic diseases, and even support healthier aging. But to experience these benefits, it’s critical to enjoy coffee in moderation and limit added cream and sugar.Paired with a balanced diet, regular movement, and high-quality sleep, coffee can be an enjoyable and integral part of any healthy lifestyle.