Health Benefits of Coffee, and When It is a Health Risk

Antioxidant cleansing and weight loss are the most well-known health benefits of coffee, but coffee does a lot more to your body than you can imagine.

Coffee has been associated with some ridiculous myths. Today, you would laugh if someone says that coffee can cause impotency; thanks to the researchers who debunked all myths and unveiled the many benefits of coffee.

Coffee poses several health risks too in certain conditions. Here, I will discuss the many health benefits of coffee. Without being biased at all, I will also share some health risks that coffee can cause.

17 Health Benefits of Coffee

Here is all you need to know about the health benefits of coffee.

1. Improved Physical Performance

Adrenaline is the most important hormone in performing any physical activity. It expands the air passage in lungs, increases blood pressure and heartrate, assists glucose metabolism, and increases blood flow to brain and muscles.

You can attain all these benefits of coffee before hitting the gym simply with a cup of black coffee, according to a research study by Mike Doherty and Paul M Smith. According to the research, these benefits of drinking black coffee can amplify your physical performanced by up to 12% if you drink coffee an hour before going to the gym.

2. Reduced Risk of Type 2 Diabetes

According to World Health Organization, approximately 1.5 million deaths in 2019 were caused by Diabetes. Adults with diabetes are at increased risk of heart attack, reduced blood flow, heart stroke, nerve damage in the feet, limb amputation, blindness, and kidney failure.

Several research studies have proven that coffee can reduce the risk of Diabetes Type 2. A systematic review by Mattias Carlstorm and Susanna C Larsson published in June 2018 confirms that coffee is inversely associated with the risk of Type 2 Diabetes.

3. Benefits of Coffee on Skin

Coffee reduces cellulite in the skin and helps improve blood flow, thus recovering your skin from environmental damage. It also helps stop the aging process. Sun spots, fine lines, redness and other photoagents, and other unwanted skin conditions can be controlled with drinking black coffee, according to this study. The vitamin B3 in coffee helps minimize the risk of skin cancer.

Benefits of coffee scrub are also becoming popular, especially among people with acne prone skin. The anti-inflammatory and antibacterial properties of coffee can help keep your skin cleaner and clearer.

4. Coffee and Eye Health

Among the many health benefits of coffee, the best one is making your day, brain and eyes bright. Really! A study published by Cornell University, republished by American Optometric Association, revealed that chlorogenic acid in coffee can help stop the deteriorating eyesight. It can also prevent possible blindness due to retinal degeneration, aging or diabetes.

5. Coffee and Prostate Health

Research studies tell that coffee consumption does not cause or increase the risk of prostate cancer. In fact, men who drink 6 cups of black coffee every day are at lower risk of prostate cancer and kidney cancer compared to non-drinkers.

6. Coffee and Cardiovascular Health

Many myths about coffee have been canceled out since health benefits of coffee were researched in depth. Coffee and cardiovascular health is one of the most studied ones in this regard.

Coffee was previously linked with increased risk of heart failure, stroke and heart attack. Recent meta-analyses reviews suggest that coffee is not associated with poor cardiovascular health and hypertension. In fact, coffee might be helpful in reversing hypertension and deteriorating cardiovascular health. Another meta-analysis review suggests that for average healthy humans, moderate consumption of coffee every day leaves no effect on their cardiovascular health.

7. Coffee and Glucose Metabolism

Glycemic metabolism and insulin response makes the foundation of many functions in the body. Glucose metabolism in the body is not only associated with diabetes, but many other health issues, such as insulin resistance and pre-diabetes. Studies tell that consumption of caffeinated coffee can help improve the glycemic metabolism and increase insulin response in the body. Long-term consumption can help reverse the risk of diabetes mellitus.

8. Coffee and Gut Health

Coffee helps us get moving in many ways (yeah, pun here). It has more than one thousand bioactive compounds that break down in our body to assist various functions, including the gut function. In-depth studies have yet to surface, but predictive studies claim that apart from caffeine, chemicals like magnesium, polyphenols, and vitamin B2 can help improve your gut health.

So, listen to your gut, and enjoy your coffee!

9. Coffee and Liver Health

When we talk about health benefits of coffee, liver health is one of the most important benefits to talk about. Coffee affects your liver health in two ways. Firstly, it helps cleanse toxins from the body, thus lifting some work load off liver. Secondly, it helps maintain insulin response in the body, and reduces the risk of diabetes and insulin resistance. Both diseases cause pathologic accumulation of lipids in liver and also cause fatty liver.

According to Cleveland Clinic, coffee is evidently good for liver health, and regular consumption can help keep liver disease at bay.

10. Weight Loss with Coffee

Weight loss with coffee has been talk of the town since some time, and for good reasons. We already know that coffee can help reduce the risk of diabetes and bring insulin response under control, which is one way to contribute to lose weight with coffee.

The American Journal of Clinical Nutrition did an in-depth review about weight loss with coffee. The review suggests that long-term consumption of coffee can aid weight loss in men and women. It also revealed that coffee aids in increasing physical activity and decreasing stress. Both phenomena assist weight loss for people fighting obesity. Weight loss with coffee is particularly helpful in humans with poor insulin or liver profile, and diabetics.

11. Coffee and Kidney Health

Coffee and kidney health was negatively linked in previously, but recent clinical studies tell otherwise. Black coffee has been listed among top 5 drinks for people with poor kidney functions. Regular coffee consumption can protect kidney function in the long run. The antioxidants in coffee, which also have antidiabetic effect on body, have been thanked in various research studies for improving kidney health.

Research tells that coffee is not a contributing factor for polycystic kidney disease. Coffee can reduce the risk of death in people with kidney disease. Nephrology Dialysis Transplantation conducted a recent study that favors coffee consumption to improve vessel function and prolong life of people with kidney disease.

12. Health Benefits of Coffee Enemas

Coffee is not only beneficial for liver detox but it is also making headlines for helping improve digestion. Although there is not much evidence backing it, the health benefits of coffee enemas include colon cleanse and improved gut function. Coffee enemas are mostly self-administered, and are not included in medical practices yet.

Cafestol palmitate, a compound in coffee, stimulates the activity of glutathione S-transferase. This enzyme helps open the bile duct in liver, which then releases more bile to break down food components. The overall result is improved digestion.

Apart from caffeine, there are two other key components in coffee; theobromine and theophylline. These compounds, together with caffeine widen the blood vessels, including bile duct. It helps encourage bile flow and further increase digestion.

However, coffee enemas can be dangerous if done incorrectly or too regularly. It is best to improve the overall quality of life with healthier food, more physical activity and drinking adequate plain water.

13. Health Benefits of Bulletproof Coffee

Bulletproof coffee is brewed coffee with fat. Wait, what? Yes! The health benefits of bulletproof coffee come from two types of fats added to it. These are unsalted grass-fed butter and medium-chain triglyceride coconut oil, also known as MCT.

Research tells that human body metabolizes MCTs quicker than other fats, including olive oil. Another fat source, unsalted grass-fed butter, has high Omega-3, which aids in digestion, and helps keep you full for longer. It also improves energy levels, helps stay you active, and reduces gut inflammation.

Health benefits of bulletproof coffee are not limited to the fats only. Another active ingredient is caffeine that improves brain function and heartrate, increases blood flow, cleanses kidneys and liver, and helps reduce fat.

Dave Asprey, an entrepreneur in Silicon Valley, innovated bulletproof coffee, and people on keto diet and other similar diets cannot thank him enough.

14. Coffee and Life Expectancy

What could be better than living longer to drink more coffee?

Coffee and life expectancy is one of the most researched health benefits of coffee. A research study, by European Journal of Epidemiology, requoted in The Independent, states that people who drink two cups of coffee every day tend to live two years longer than people who do not drink coffee.

The benefits of coffee also include improving the quality of life by keeping many diseases at bay, such as Parkinson’s disease.

Bob Arnot, writer of The Coffee Lover’s Diet explained a lot about health benefits of coffee in Dr Oz’s show. Here is what he said.

15. Reduced Risk of Parkinson’s Disease

Three cups of coffee every day can help reduce the risk of Parkinson’s disease by 30%, according to study. Some studies highlighted 60% reduced risk of Parkinson’s disease in men who drink three cups of coffee every day.

The Institute for Scientific Information on Coffee published a report that drinking coffee daily can help reduce the chances of neurodegenerative diseases, particularly in men.

16. Reduced Risk of Alzheimer’s Disease

One in nine people have Alzheimer’s disease, which makes up 11.3% of global population. In the US, women are at higher risk of Alzheimer’s disease compared to men. Coffee can help battle or reduce the risk of neurodegenerative diseases, including Alzheimer’s disease, according to a report published by The Institute for Scientific Information on Coffee.

17. Coffee Makes You Smarter

We all bow to caffeine for keeping us awake, specially before deadlines. But, do you know that coffee makes you smarter too? It works in several ways. Caffeine is the most consumed phytoactive substance that helps speed up your cognitive functions and makes you process information faster. It helps in decision-making by improving risk assessment.

Adenosine is an inhibitory neurotransmitter in the brain. Coffee blocks adenosine and helps improve your mood and reaction time. The antioxidants in coffee help cleanse your body and improve blood flow for overall better performance of the body.

Coffee also helps reduce the risk of diseases that worsen your brain functions, such as diabetes, Alzheimer’s disease and Parkinson’s disease.

FAQs

Are there any health benefits of coconut oil in coffee?

Since the emergence of fat and plant-based weight loss diets, the health benefits of coconut oil in coffee have been a hot topic. Various studies support the use of coconut oil in coffee. However, it is important to use MCT coconut oil in right amount to get maximum benefit.

Some of the health benefits of coconut oil in coffee are these.

• Fast fat digestion in body
• Improves metabolism
• Higher energy levels
• Keeps you full for longer
• Improves digestion and bowel movement
• Improves good cholesterol level

Are there health benefits of dark roast coffee?

Weight loss is among the most well-known health benefits of dark roast coffee. But dark roast coffee does a lot more to our bodies. It is richer in antioxidants compared to other types of roasts. These antioxidants cleanse the body, minimize cell damage, and reduce the risk of life-threatening diseases, such as cancer.

Dark roast coffee is also effective in restoring glutathione, vitamin E and red blood cells in the body, hence improving various body functions. 

Is there any difference in health benefits of dark roast vs decaf?

The health benefits of dark roast vs decaf coffee can be categorized at different scales. Dark roast coffee is rich in antioxidants, which cleanse the body, improve neurological functions, and keep many diseases at bay. Dark roast coffee is rich in caffeine too, which helps keeping us stay awake, and assess the risks better.

Decaf coffee, on the other hand, has low caffeine, about 7 mg per 36 ml cup. Many antioxidants are lost during the decaffeination process. However, since decaf coffee is low in caffeine, it is suitable for people on medication that may react with caffeine. It is also a suitable choice for pregnant women and nursing mothers.

What are the health benefits of Greek coffee?

The health benefits of Greek coffee not only revolve around cardiovascular health, but it is also low in caffeine. Each cup of Greek coffee contains about 40 mg caffeine, which makes it suitable for people who need constant caffeine supply throughout the day in low amount.

Greek coffee is rich in polyphenols, chlorogenic acid, and lipid-soluble substances, which improve heart health. This is why, Greek coffee is known to help protect arteries.

One of the main benefits of Greek coffee is lowered risk of diabetes. It also boosts overall immune health. People with family history of diabetes should drink more Greek coffee.

Are there health benefits of cold brewed coffee?

Frank Hu, the nutrition expert at Harvard T. H. Chan School of Public Health believes that cold brewed coffee is as healthy as hot coffee. The health benefits of cold brewed coffee are similar to hot coffee. In fact, cold brewed coffee might be healthier than hot coffee, because it is less acidic. Cold coffee drinkers do not need to add sugar, salt, and other additives to make up for acidic flavor.

Risks Associated with Coffee

Anything when overdone, or if I clearly say, if abused, will have negative effects on your health. Ideally, three cups of coffee are recommended for every day intake. Most of the researches, that found coffee risky for certain medical conditions, revolve around data collected from people who consumed more than three cups of coffee.

Here are a few risks associated with coffee.

• Hypertension patients, who do not consume caffeine regularly, might experience increased blood pressure 2-3 hours after drinking a cup of coffee.
• Women who consume more than three cups of coffee or binge on caffeine are at 1.5 times higher risk of fibrocystic breast disease.
• A lot of caffeine can lead to incontinence, and women are at higher risk. This is why, during UTIs and incontinence, patients are recommended to minimize caffeine intake.
• Too much caffeine can cause reduced water absorption in the gut. Digestive issues like constipation may occur.
• Overuse of caffeine can cause migraines and headaches.
• Too much caffeine causes insomnia. Young adults may experience disorders like anxiety with overuse of caffeine.
• Women experiencing menopausal symptoms may experience worsened symptoms. Therefore, they are recommended to limit caffeine intake or quit caffeine for some time.

You can have maximum health benefits of coffee by keeping caffeine intake in check. If you are very social (like me), then you might find yourself in cafes over cuppa for meetups, meetings, and everything in the world. If yes, pick decaf coffee, or request for half a cup only.