Coffee can be good for your health when they enjoy in moderation. Studies show that 1-3 cups per day can lower the risk of heart conditions, type 2 diabetes and premature death. The biggest advantages come by drinking black or with minimal cream and sugar.
For many people, that morning cup of Joe is more than caffeine: it is a soothing but energetic ritual every day. But it is Good Drinking coffee every day, and how much is too much?
Keep reading to explore:
- The proven benefits of your favorite morning drink
- Potential disadvantages of caffeine
- The quantity and type of coffee that support wellness in the long term
Black Coffee: Is it good for health?
The benefits of drinking black coffee go much further than the ability to wake you up.
A recent study with more than 46,000 American adults showed that those who drank one to three cups a day had a 14-17% lower risk of early death, especially due to heart disease. Heart disease is the most important cause of death worldwide.
Likewise, a long -term study by Harvard University with middle -aged women emphasized that daily coffee drinkers had lower death rates and seemed to age more healthy.
According to Study Author and Research Fellow to Harvard’s Th Chan School of Public Health, Dr. Sara MahdaviThis meant that participants lived in their 1970s or beyond with a strong physical, emotional and cognitive well -being.
The Mahdavi team discovered that every small cup of coffee (8 grams, or about 80 mg caffeine) added a 2-5% higher risk of healthy aging. However, those benefits went after five cups a day.
The effect was also unique for regular coffee – no decaffeinated coffee or caffeinated tea and soft drinks.
Advantages of black coffee
Coffee is full of antioxidant connections such as polyphenols, chlorogueic acid and flavonoids, which:
- Combat inflammation, a big culprit behind many chronic diseases
- Protection cells against oxidative damage
- Can reduce the risk of type 2 diabetes by reducing oxidative stress and stimulating the sensitivity of the insulin
These powerful connections also fight certain cancers and neurodegenerative diseases, such as Alzheimer’s.
And of course the caffeine in coffee offers its own benefits, including:
- Increased alertness
- Potentially faster metabolism
- Larger exercise performance
A powerful combination of protective antioxidants and stimulating caffeine makes coffee a very favorable part of almost every 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 that the biggest benefits are supplied with approximately one to three cups a day, while drinking more or less tends to offer fewer positive effects.
Moreover, drinking more than three to five cups increases your risk of side effects, such as:
- Fear and “tickles”
- Sleeping
- Raised blood pressure
If you have severe hypertension, only two or more cups a day can increase your risk of cardiovascular problems.
It is important to remember that individual caffeine network can vary greatly. Some people can enjoy multiple cups every day without problems, while others feel after just one anxious and nervous.
Note how coffee affects you. If you are anxious or struggle to sleep at night, try cutting back.
Another thing to keep in mind is that adding too much cream or sugar to your coffee reduces its healthy effects.
Large studies have shown that more than half a teaspoon of sugar or more than a tablespoon half and half a cup (or about 3.5 tablespoons of full milk) was sufficient to compensate for the protective effects of coffee.
Researchers believe that this is due to the role of sugar in obesity and metabolic dysfunction and the saturated fat content of Dairy, which can contribute to heart problems.
What is the healthiest coffee to drink?
The healthiest way to enjoy coffee is black, but that does not mean that it must be clear to offer benefits.
Try to add a dash of dairy or vegetable milk, and/or of course tasteful ingredients such as:
- Cinnamon
- Cardamom
- Nutmeg
- Vanilla -extract
- Unsweetened cocoa or cocoa powder
If you still miss sweetness in your coffee, try adding a pinch of pure stevia or half a teaspoon of sugar, maple syrup or coconut sugar (or less) per cup.
Some people have also expressed concern about acrylamide in coffee, a chemical that forms naturally during the bean burning process.
The levels in coffee are extremely low, but laboratory studies have large quantities of this chemical substance linked to a higher risk of cancer.
To minimize your exposure to these and other toxins (such as pesticides):
- Choose a dark roast; Acrylamide levels peak early in the roasting process.
- Buy companies that test for purity.
A few reportedly clean coffee brands include:
- Purity of coffee
- Bulletproof
- Scalpard
Last thoughts
Black or minimally sweetened coffee can support your health in the long term 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 is crucial to limit coffee and added cream and sugar in moderation.
In combination with a balanced diet, regular movement and high -quality sleep, coffee can be a fun and integral part of any healthy lifestyle.
References:
View article Impact of coffee -intake on human aging: epidemiology and cellular mechanisms
Health benefits of coffee consumption for cancer and other diseases and mechanisms
The dose makes the poison: sugar and obesity in the United States – an assessment
USDA: Drinks, coffee, brewed, prepared with tap water
The neuroprotective effects of caffeine in neurodegenerative diseases – PMC
Caffeine -intake and healthy aging in women – current developments in food