- Drinking nearly black coffee every day may help you live longer, according to one study.
- Experts explain that the antioxidants in coffee help fight inflammation that contributes to chronic diseases.
- Discover how to make your coffee (and when to drink it) to maximize the benefits.
Millions of people start their day with a cup of fresh coffee. But there are countless ways to prepare coffee and even more ways to personalize it. Which got us wondering, is there a way to drink coffee that is healthier than all the others? According to one study, preparing and drinking coffee a certain way may help you live longer. Here’s what they found, plus how to drink coffee for a longer life.
Meet the experts: David Perlmutter, M.D., a neurologist and fellow of the American College of Nutrition and Michelle Routhenstein, M.S., R.D., a cardiology dietitian at Entirely Nourished.
In the study, which was published in The Journal of Nutrition, researchers tracked the self-reported coffee drinking habits of over 46,000 U.S. adults for nearly a decade. Participants disclosed how they drank their java. Regular or decaf? With sugar and milk or without? If with, how much? They then compared that information to National Death Index data to deduce how coffee consumption could have impacted mortality from all causes, including cancer and heart disease.
After examining the data, researchers found that drinking one to three cups of coffee per day was linked to a reduced risk of death from all causes, “especially when the coffee is black or has minimal added sugar and saturated fat,” explained David Perlmutter, M.D., a neurologist and fellow of the American College of Nutrition (who was not associated with the study). Specifically, they found that drinking black coffee or coffee with less than 2.5 grams (or a little more than a half teaspoon) of sugar and less than a gram of saturated fat from milk or cream per 8-ounce cup was associated with a 14% lower risk of dying from any cause compared to not drinking coffee at all.
The catch here is that the study also found that most Americans add around 3.2 grams of sugar and a half gram of saturated fat to each mug, which means the majority of coffee drinkers are less likely to get its life-extending benefits. “This is the problem with so many coffee specialty drinks that seem to be so popular,” Dr. Perlmutter said.
How coffee may support longevity
There is plenty of existing research that purports coffee’s health boost. Without added sugar or fat, it’s a naturally good source of antioxidants like polyphenols and chlorogenic acid, explained Dr. Perlmutter. “These components and others help fight inflammation and oxidative stress,” he added, both of which are contributors to chronic disease. That’s how coffee may help reduce risk of type 2 diabetes, cardiovascular disease, and cognitive decline, “all of which influence lifespan,” he concluded. Coffee can offer other perks too, such as improving alertness, metabolism, and brain health, Dr. Perlmutter added.
How to drink coffee to improve your health
The study supports drinking one to three cups of black or minimally altered coffee per day. Dr. Perlmutter recommended keeping sugars below 2.5 grams and saturated fats below 1 gram per cup by using low-fat milk or plant-based creamer alternatives.
However, even if you’re following these recommendations, there are still some possible side effects to be aware of. Drinking too much coffee (typically more than four cups per day) may cause anxiety, increased blood pressure, heart palpitations, digestive issues, and insomnia, said Michelle Routhenstein, M.S., R.D., a cardiology dietitian at Entirely Nourished. She also noted that a “very high coffee intake may also slightly reduce calcium absorption, potentially affecting bone health.” If you are pregnant or breastfeeding, or have otherwise been prescribed a specific caffeine intake, always follow your doctor’s suggestions, Routhenstein added.
Lastly, to avoid over-caffeination, Dr. Perlmutter suggested enforcing a “coffee curfew” that marks the time of day after which you turn off the pot. “I generally recommend 2 p.m. to minimize coffee’s impact on sleep,” he said. What’s more, research shows that only drinking coffee in the morning, as opposed to all throughout the day, may further support your longevity.
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