Some people swear by coffee, while others do everything they can to avoid it. There’s no denying that coffee is a controversial beverage, but is there a right or wrong way to think about it? Is this classic brew good for you or not? In this article we dig into the science and give you the answer that scientists endorse.
Nutritional information Of Coffee
Before we get into whether or not coffee is healthy for you, here is a quick nutritional breakdown of an eight-ounce cup of black coffee:
- Calories: 2.4
- Protein: 0.29 grams (g)
- Fiber: 0 g
- Carbohydrates: 0 g
- Sodium: 4.8 g
- Sugar: 0 g
- Benefits Of Black Coffee
It’s important to note that black coffee is the best way to reap the health benefits. Adding artificially sweetened creamers, excess amounts of sugar, whipped cream, and other powders cancels out coffee’s health benefits. Most people drink coffee to walk up, and they may be unaware of coffee’s 1,000 bioactive chemicals that help promote longevity. Additionally, coffee is one of the richest sources of polyphenols and phenolic acids. Polyphenols act as antioxidants that protect the body from oxidative stress, reducing your risk of a number of long-term health issues. Read on to learn more about some of the health benefits of black coffee.
It May Benefit Heart Health
Researchers note that black coffee offers cardioprotective properties. Regular consumption of black coffee has been linked to a lower risk of stroke, congestive heart failure, and coronary heart disease. The misconception is that coffee is bad for the heart and that it worsens blood pressure. In reality, habitual coffee drinkers experienced improvements in heart health and a lower risk of cardiovascular diseases. Different observational studies and meta-analyses found that drinking a couple cups of coffee per day could reduce the risk of heart disease by 15%, when compared to not drinking coffee at all. Now, if you’re drinking upwards of five cups of coffee per day, you may become anxious or jittery, especially if you’re prone to panic attacks. Keep this in mind and don’t go overboard!
It May Benefit Metabolism
Some research indicates that black coffee may help promote weight loss, or at least play a role in weight management. Black coffee may speed up your metabolism, with studies suggesting that coffee affects fat storage in cells and promotes gut microbiome. Combined with coffee’s ability to boost metabolism, managing a healthy and lean body may be achievable, provided you take other steps to maintain a healthy body. By increasing your intake of caffeine, you may experience greater reductions in body mass index and body fat.
It May Boost Brain Health
Why do people drink coffee in the morning? It helps to give you an energetic boost, and the science is pretty clear on that. In one particular study, researchers found that black coffee increased alertness and reaction time 30 minutes after drinking it. Participants also showed improved overall cognition and mood after consuming 150 milligrams of caffeine. Aside from the short-term effects, black coffee also demonstrated an ability to benefit brain health in the long run. A 2021 study found that coffee may help mitigate cognitive decline and reduce the risk of developing Alzheimer’s disease.
Researchers note that coffee acts as an adenosine receptor antagonist. Adenosine is a neurotransmitter that makes you feel sleepy, but it also plays a role in immune, circulatory, respiratory, and urinary function. The caffeine in coffee blocks adenosine receptors in the body, thereby increasing alertness and improving learning, memory, and cognition.
It May Improve Gut Health
If you drink coffee, you probably know that it can make you poop. It mimics the effect of a stimulant laxative, accelerating transit time. That can be a great thing for people who need a little help getting things moving. Coffee also appears to positively affect gut microbiome, with research showing that coffee can help balance gut bacteria. Several studies found that black coffee works to promote the growth of healthy bacteria and decrease the amount of potentially harmful bacteria. It may also protect the mucosal lining in the digestive tract.
So Is Black Coffee Good For You?
Overall, black coffee is good for you, even though there are some potential downsides. You shouldn’t drink coffee while pregnant, and it may affect you if you have digestive issues. Coffee can irritate the bladder and also lead to sleep disruptions, especially if you drink too much coffee. That said, drinking black coffee in moderation can benefit the heart, gut, brain, and metabolic health in the long run. Just remember that all these benefits stem from drinking black coffee. Adding dairy, sugar, or creamers to your coffee can result in inflammation. Consume coffee without these additions for the positive outcomes.
