The Health Effects of Coffee: Exploring the Good and the Bad

“Coffee a ‘miracle’ drink with many health benefits.”

“Drinking high amounts of caffeine 5 days a week may increase heart disease risk.”

“How drinking coffee may lower your risk of diabetes.”

“Too much coffee linked to accelerated cognitive decline.”

These are all recent news headlines about America’s favorite drink. Which begs the question as to whether coffee is beneficial or detrimental to your health. The truth, like a steaming cup of the best quality joe, is complex.

The History of Coffee

There is much lore about the discovery of coffee. One story was that of a goatherd who noticed his livestock acting friskier after eating the berries from a particular bush. Another is one about a man starving in the desert until he had a vision that led him to a plant that gave him the energy he needed to survive.

If one thing is certain, drinking coffee first took off in 15th-century Yemen and by the next century had spread throughout the Arab world. It was lauded for its ability to keep you alert and focused in a culture that frowned upon the consumption of alcohol.

By the 17th century, coffee had made its way to Europe, where coffeehouses quickly became a gathering place for intellectuals and revolutionaries alike. They were the place to hear the latest news and gossip as well as where to meet up and organize, including in Paris during the French Revolution.

There is still a very social aspect to drinking coffee, as is easily witnessed in coffee shops all over the world, whether in big cities or even small, rural towns.

Historically, water was not always considered safe to drink. In the mornings, wine and beer were often drunk because it made the water safer to consume, but would leave you feeling groggy and unfocused. Coffee became an alternative that gave you energy and pep for the day. But at what cost?

(For a more detailed history of coffee, check out the book A History of the World in 6 Glasses by Tom Standage).

Sugar and Milk and Mold, Oh My!

It’s vital to differentiate possible health risks of coffee from what else you may be consuming when you drink it.

Sure, plenty of people drink their coffee black, no sugar. But a large percentage of coffee drinkers don’t drink it plain. Or worse, they buy coffee drinks that are laden with additives that do their health and their waistlines no favors.

Sugar and Milk

A grande white peppermint mocha frappuccino from Starbucks contains 67g of sugar. Their infamous pumpkin spice latte contains 50g and a caramel macchiato 33g.

Even your store-bought but used-at-home options may surprise you.

Starbucks coffee creamer is made from vegetable oil and unspecified natural flavor and contains 6g of added sugar per tablespoon. The International Delight option contains carrageenan, palm oil, and artificial flavors and has 5g of sugar.

Most of these are sweetened with sugar from an unspecified source so it may come from GMO sugar beets.

Non-dairy creamers don’t necessarily fare better since they usually need to add isolated proteins to compete with dairy creamers for protein. They can also contain vegetable oils and flavorings. Not too surprising when flavors offered include mint chip, creme brulee, cookies, and cream and cookie butter.

If you go simpler, be mindful of how much sugar or sweetener you’re adding and consider your best milk options.

Some people don’t tolerate dairy well. But if you do, it’s best to stick with organic full-fat milk. And grass-fed milk is an even better idea. Organic milk cannot come from cows that have been treated with antibiotics or growth hormones and their feed must be 100% organic.

Milk alternatives themselves can be loaded with sugar, flavorings, vegetable oils, and preservatives. Homemade or single-ingredient options like coconut milk are better but go bad quickly so must be used up in a timely manner.

If you’re looking for an alternative to sugar, maple sugar, honey, and stevia are the best options. But you still don’t want to go overboard with any sweeteners.

Mold

There is some controversy around coffee due to mixed information about whether it contains mold. Coffee grows exclusively near the equator, an area that can be high in humidity. This is a perfect situation for mold and mildew to grow.

There are definitely studies that have found mycotoxins produced by mold on coffee beans tested, but there is not a lot of research on what levels of these mycotoxins are considered toxic. And these same mycotoxins, primarily ochratoxin A (OTA), are found in many common foods like grapes, cheese, cocoa, and grains.

There are some coffee products on the market that do advertise no- or low-mold. But because the FDA doesn’t regulate what levels of OTA are safe, these distinctions may not mean much. (For reference though, the European Union set the maximum amount of OTA at 3.0 μg/kg.) If you are someone who has a known mold sensitivity and drinks a lot of coffee, it may be a good investment to purchase mold-free coffee that offers transparency around its testing.

Is iced coffee bad?

The Health Downsides of Coffee

Let’s get the less fun stuff out of the way and look at how coffee can be problematic.

First of all, many people don’t tolerate the caffeine or acidity of coffee well. (I personally can’t handle the caffeine and have to stick with decaf, even in the mornings. I thank the genes inherited from my caffeine-sensitive mom for that one. But we both love the flavor.) Because java is such a part of American culture, many people take years before realizing their intolerance to it. They figure that they just aren’t good sleepers or have a high-strung personality.

But caffeine sensitivity is a common cause of insomnia. Coffee is best avoided within hours of sleep for most people because it blocks adenosine, a compound that promotes sleep and sleepiness.

(Interestingly and counter to what many people experience, caffeine can often be used therapeutically by those with ADHD to help relax and focus.)

The caffeine in coffee can also increase anxiety, increase the risk of dementia, and impact short- and long-term memory. But a lot of the risks stem from heavy coffee consumption, around five cups or more per day. High caffeine intake can also cause headaches and migraines.

There has been some recent concern over a link between coffee and cancer but the amount of it consumed should not lead to increased risk.

Possibly one of the worst aspects of caffeinated coffee is how addicting it can be. Many people report irritability, constipation, and headaches when they are not able to drink their usual cups of bean juice.

And of course, coffee is not recommended for anyone pregnant or nursing. But many practitioners will advise clients that moderate intake is mostly safe.

The Health Benefits of Coffee

Now, to the good news. There are a number of benefits to drinking coffee, thanks to high levels of antioxidants and even the caffeine itself.

Coffee naturally contains riboflavin (vitamin B2), pantothenic acid (vitamin B5), and magnesium as well as polyphenols like chlorogenic acid and quinic acid.

Coffee consumption has been linked to lowering the risk of type 2 diabetes, certain cancers linked to high estrogen levels, inflammation, and the formation of gallstones.

Studies have found that caffeinated coffee may improve the symptoms of depression in women when consumed moderately.

Other studies show a decreased risk of colorectal cancer in coffee drinkers compared to those who don’t consume it.

Many drinkers feel like coffee keeps their bowel movements regular, but this can also create a reliance on the drink.

And of course, perhaps most famously, coffee has the amazing ability to keep the mind focused and alert and to boost mood.

Coffee latte.

The Differences in Coffee Matters

For those, like me, who love coffee but coffee doesn’t love them, decaffeinated brew may be a good option. But there are some factors to consider.

Full-Caff or Decaff?

There are two main ways that coffee is decaffeinated: with chemicals and with water. Unfortunately, the chemical process is much more common, easier to find and cheaper. It also removes more of the caffeine. The chemicals can vary but common ones are methyl chloride and ethyl acetate and they are used as a solvent to leech the caffeine out. Currently, the FDA is considering banning some of these chemicals.

The other type, sometimes called Swiss water process, soaks the beans in water before they are roasted. This leaves behind no chemical residue but does not reduce the caffeine quite as effectively.

No decaf coffee contains zero caffeine. Chemically processed decaf contains around 2mg of caffeine per cup compared to up to 15mg in water-processed. But compare that to 100 to 200mg in regular coffee, depending on how it’s made.

If you suffer from insomnia, a sensitive stomach, or anxiety, decaf coffee may be worth considering to avoid the caffeine. And decaf coffee still contains the same beneficial polyphenols as caffeinated coffee.

Organic

Like the milk you may be adding to your coffee, organic beans are the best option because they are grown without synthetic pesticides or herbicides and must be grown separately from non-organic coffee plants.

Brew Method

Even the method you use to brew your coffee has an effect on you. Drip coffee that uses a filter may be the best for heart disease, while unfiltered coffee like the Turkish style or using a French press may raise your cholesterol levels. Espresso is somewhat filtered and therefore falls between these options. Coffee itself does not contain cholesterol, but does have diterpenes, a substance that can cause an increase in LDL and triglyceride levels.

Making the Most of Your Coffee Consumption

While “moderation is key” is one of the most overused sayings in nutrition, if it’s true of any food, it’s very much true for coffee. This delicious and ancient drink has stood the test of time for a reason: people the world round see the benefits of regular coffee consumption.

There are many health benefits to coffee but only if you stay smart about how you drink it and how often. Generally speaking, it is advised to drink less than five cups per day. Even drinking just one to two cups per day can offer health advantages.

And while there can be some risks to drinking coffee, these seem to only increase if drinking more than those five cups each day.

Buy organic. Skip the sugary versions that are heavy in additives. Choose water-processed if you require decaf. And of course, moderation is key.

Stick to these coffee rules and you can reap all the rewards this delightfully dark drink has to offer.

Need a sweet treat to pair with the yummy deliciousness of your coffee? Try these gluten-free Sweet Potato Brownies for the perfect combination.

If you love learning about all things nutrition, consider learning more about the Nutrition Therapy Institute’s Nutrition Therapist Master program. It’s never too late to register and begin your career in nutrition therapy.

About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.

Photos: