Coffee is second only to water as the world’s most popular beverage; with over 50% of American adults enjoying it every morning. As such, nutritional scientists have taken it upon themselves to extensively study coffee and its effects on health, producing a variety of claims as to potential benefits and alleged detriments. Likewise, we are continually updated on the status of coffee and the results of the latest study, ensuring we are always slightly confused. The great coffee debate, like much of the ado we constantly hear about links between diet and health, leaves many of us confused, wondering whether coffee is a boon for our heath, or another habit we should considering giving up.
Before we delve into the pros and cons of coffee, know that you are your own best judge when it comes to deciding if, and how much, coffee you should drink. While the potential health benefits or detriments are a consideration, the most important deciding factors are how you react to coffee and whether its effects are negative or positive. Nevertheless, below is an overview of what current research is supposedly telling us we know, and don’t know, about coffee‘s potential health benefits, detriments and maybes.
The Good: We all know the tangible benefits of drinking coffee: it helps us wake-up, improves our mood and of course provides a comforting ritual. But a growing body of research indicates coffee may be helpful in preventing a variety of diseases, including type 2 diabetes, Parkinson’s, Alzheimer’s, heart disease, and stroke. While many of these findings have been lauded in the media, they are far from conclusive. And we can be certain that coffee, or anything else, will never be a replacement for eating well and staying active as the foundation for a healthy lifestyle; it’s just whether coffee should be a part of it too, or not.
- Type 2 diabetes: A range of research findings indicate a lower risk for developing type 2 diabetes for coffee drinkers. For example a 2005 review of nine coffee studies found that those consuming six to seven cups of coffee per day had a 35% lower risk of developing type 2 diabetes; and a 28% lower risk for those consuming 4 to 5 cups. Research points to the antioxidants, as well as the minerals, especially magnesium and chromium, all abundant in coffee, as the potential source of the benefits.
- Heart Disease and Stroke: There are a variety of studies linking a lower risk of heart disease with coffee consumption, mostly citing the antioxidant power for the results. One recent study found a 36% decrease in heart disease rates for those consuming more than 6 cups of coffee a day. As far as stroke is concerned, the most convincing evidence comes from the well-known Nurses’ Health Study by Harvard, finding a 20% lower risk of stroke in those who regularly drank two or more cups of coffee, even when controlled for high blood pressure, high cholesterol, and type 2 diabetes.
- Parkinson’s and Alzheimer’s Disease: Findings linking a lower risk of Parkinson’s with a higher consumption of coffee are wide regarded as solid. It appears caffeine is the source of the benefit, but no one really knows why. Regarding Alzheimer’s there are several studies that have found 5 or more cups a day to produce a lower risk, again it is the caffeine that gets the credit, but there is little specifics as to why this may be the case.
One last note: In case you hadn’t noticed many of these finding are based on a high consumption of coffee, such as 5 or more cups. This is the biggest issue I have with the findings, because I just feel that this amount of coffee is unnecessary and way too much for the average person.
The Bad: On the other side of the coin, we probably also know a bit about the downsides to coffee. Firstly we all know the common un-pleasantries of coffee such as stained teeth and the ever popular coffee breath. Additionally there are concerns regarding the effects of caffeine, as well as coffee’s effects on digestion.
- Caffeine: Caffeine is the most maligned aspect of coffee because it just doesn’t work that well with some of us, leaving us jittery and unfocused. For some caffeine is even worse leading to anxiety, insomnia and tremors. Further, there are concerns among some that the effects of too much caffeine carry over to the heart causing an irregular heartbeat and possibly complicating cardiac problems. What’s more caffeine can be addictive and some fear that dependency leaves folks prone to additional negative side effects as consumption increases. Addiction can also lead to withdrawal symptoms which can become severe.
- Digestive Upset: A mild diuretic coffee causes us to pee more frequently, especially if you drink a lot, but this is probably more annoyance than anything else. Coffee is also found to irritate the bladder and can contribute to an enlarged prostate. (For more information please see the section regarding cancer below). Further, coffee can also have a laxative effect, by stimulating the wavelike movements that empty the digestive tract. Coffee is also known to irritate the stomach and the digestive system. Specifically it contains acids that can cause or make heartburn worse. Too much coffee can irritate the upper portion of the small intestine, causing pain in the stomach and abdomen; and in severe cases leading to ulcers and gastritis. Coffee also aggravates existing digestive problems such as IBS, Crohn’s Disease, and Colitis, and is best avoided in these cases.
The Maybe: Further confusing the situation, and really driving home the point that we should take all nutritional research with a grain of salt, listening instead to how our own body likes or dislikes what we eat. The big confusing two here: cancer and cholesterol, you be the judge.
- Cancer: There is a mixed bag of research regarding the potential effects of coffee on cancer. Various studies report a lower risk of cancers for those who consume between 2 and 5 cups of coffee, with a lower risk for those drinking more. The most promising and consistent evidence is regarding liver cancer, with all studies showing a highly positive correlation between coffee consumption and incidents of liver cirrhosis and cancer. There are also positive findings regarding oral cancers, though much more studies are needed for any conclusive evidence. On the other side of this coin there is concern regarding the role of coffee on the prostate. Coffee is known to irritate the bladder, as well as possibly contributing to enlarging the prostate This can in turn leading to more bladder irritation and frequent urination, further complicating the problem. For these reasons men are advised to give up coffee when having issues with their prostate, though it’s actual role in the development and or treatment of prostate cancer is still very much anybody’s guess.
- Cholesterol: Cholesterol and coffee is the most unique of them all. Research is convincing that certain oils in coffee can elevate cholesterol, specifically LDL (bad) cholesterol. However it seems that using a coffee maker with filter, as opposed to a French press or percolator removes the oils and therefore the problems with elevating LDL. To that end, other research finds that filtered coffee can actually raise HDL (good cholesterol, thereby actually making your overall cholesterol profile better.
Coffee and Pregnancy: The concern here again is the caffeine, and its potential detriments to your growing baby. Studies show that consuming 5 or more cups of coffee per day, or the caffeine equivalent, doubles the risk of miscarriage. However, coffee occasionally and even in moderation, such as one cup a day, is not evidenced to increase the risk of miscarriage. It is most important to monitor and limit all sources of caffeine, such as soda and energy drinks, ensuring it is below 200 mg, if at all.
My Take: My that was a lot of information, maybe a bit overwhelming. But in the end, when it comes to coffee I believe moderation is the key. If you’re not a coffee drinker, I wouldn’t suggest taking it up for potential health benefits; but at the same time, if you do drink coffee I wouldn’t be worried about giving it up either. Coffee is best enjoyed in moderation, meaning 1 or 2 cups a day. If you regularly drink much more coffee, or other caffeinated beverages, than this it is best if you cut back, opting for water, 100% juice and other non-caffeinated beverages instead. Any caffeinated beverage, such as soda and energy drinks, are as bad as coffee, maybe even worse when we factor in the sugar, as well as the artificial sweeteners.
For a while I drank a lot of coffee, always having a cup within reach; and I remember the feeling I regularly got in my stomach toward the end of the day. Now, I typically have just 1 or 2 cups of coffee each morning. Occasionally I have another in the afternoon, though I often choose green tea, if anything, instead. I have learned that, to me, an afternoon cup of coffee often actually has less to do with the caffeine pick-me-up, than with the ritual. And even when it is the caffeine most often the green tea serves me better throughout the rest of my day. If I do drink too much coffee I always recognize that feeling coming on in my stomach reminding me I’ve had enough.
To this end I encourage you to pay attention to how you feel when you drink coffee, and afterward. Play around with your habit and find out what really agrees the best with you and your schedule. Consider factors like what you ate with it, and the time of day. Ask yourself if you got what you wanted or not. If you’re thinking of quitting coffee try giving it up slowly, especially if you drink a lot. And test a variety of alternatives. And now I want to hear from you reader. What coffee habits work best for you, or don’t? What are your opinions on the pros and cons of coffee? What alternatives do you like or dislike? What would you recommend to me, and your fellow readers?
________________________________________________________________________________________________________________________________________________________________________
Rob Farrell is a Certified Health and Nutrition Counselor at all around u; who specializes in working with couples, parents, kids and families to find the food choices and eating habits that best support your health and well-being; and to establish health and wellness strategies that properly fit your lifestyle. Contact him today for your FREE consultation.
www.allaroundu.com 212-996-5930 rob@allaroundu.com
green. family. wellness. 
Leave a comment