Coffee is one of the most popular beverages consumed by Americans today. The National Coffee Association in 2000 estimated that 54 percent of the United States adult population consumed coffee on a daily basis. As with any other beverage or food available, it has its pros and cons. Coffee itself contains various antioxidants, which have been associated with lower chronic disease rates and decreased inflammation within the body. At the same time, coffee also contains caffeine, which has been shown to increase heart rate and blood pressure. Researchers associated with Harvard University have investigated various health benefits associated with coffee intake, including lowering blood sugar levels and anti-cancer properties.
Coffee and Diabetes Risk
The Harvard School of Public Health, along with Brigham and Women's Hospital, conducted a study in 2004 that examined the relationship between coffee intake and type 2 diabetes. The study involved 126,210 participants and found that those who drank coffee on a daily basis were at significantly lower risk of becoming type 2 diabetic, compared to non-coffee drinking participants. The study indicated that the antioxidants and magnesium found in coffee may improve insulin sensitivity and likely contribute to a reduction in the overall risk of becoming type 2 diabetic.
Other Health Benefits Associated With Coffee Intake
A Swedish prospective cohort study published in 2011 found that women who begin their day with a cup of coffee may lower their risk of having a stroke. Susanna C. Larsson of the Karolinska Institute in Stockholm and colleagues found that among the 34,670 women involved in the study, those who reported drinking at least one cup a day had a 24 percent reduction in stroke risk over a 10-year period. Coffee has also been studied by Harvard Medical School researchers for its anti-cancer properties, who note that coffee drinkers are 50 percent less likely to get liver cancer compared to nondrinkers.
Everything in Moderation
Coffee in moderation may offer the various health benefits mentioned above, but when consumed excessively it may also cause harm. Excessive intake may lead to insomnia, nervousness, irritability, upset stomach, increased heart rate and muscle tremors. Consuming too much coffee and not enough calcium-rich beverages may also lead to poor bone health. These symptoms are more related to the caffeine content found in coffee and usually only occur if four or more cups of coffee are consumed on a daily basis.
The Right Amount for You
Coffee may be considered healthy when consumed in moderate amounts, which is considered to be between two to four cups a day. Women who are pregnant or those taking certain medications or supplements may need to reduce their caffeine intake or switch to decaf. Discuss coffee intake with your doctor to determine how many cups per day are appropriate for you.
References
- Harvard School of Public Health; Long-Term Coffee Consumption Linked to Reduced Risk for Type 2 Diabetes; January 2004
- Harvard Medical School; Coffee Health Benefits: Coffee May Protect Against Disease; February 2006
- MedPage Today; The Best Part of Waking Up Also Lowers Stroke Risk; Crystal Phend; March 2011
- Mayo Clinic; Caffeine: How Much is Too Much; March 2011
- New York State Osteoporosis Prevention and Education Program; Caffeine; 2009
- Coffee Research.org; Coffee Consumption Statistics in the United States; 2006
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