Until recently many scientists believed that drinking coffee was harmful to health. But coffee made a remarkable turnaround.
A series of studies have found that enjoying a cup or two of coffee daily – either caffeinated or decaffeinated – can extend life and reduce the risk of chronic diseases.
One of the most striking findings is that drinkers coffee are less prone to developing type 2 diabetes. Many large studies have shown that people who drink 3 to 4 cups of coffee a day have about a 25% lower risk of developing the disease, compared to people who drink little or no coffee.
The probability of developing diabetes decreases by approximately 6% for each cup of coffee you consume daily, without exceeding 6 cups. Many of the studies on coffee and health come with an important caveat. They are usually large observational studies, which show correlations rather than cause and effect.
Why coffee got a bad reputation
Experts say coffee is more than just a caffeinated beverage choice. It has hundreds of other compounds that can have amazing effects on our metabolism. In the short term, when you drink coffee regularly, the caffeine it contains activates the fight or flight response. Which stimulates higher levels of adrenaline, increased blood pressure and blood sugar levels and a decrease in insulin sensitivity.
These physiological changes are why scientists believed decades ago that drinking coffee was generally harmful. At the time, what was more common were these tests where you give people just coffee or just caffeine and you look at them over the next few hours, seeing these clear detrimental effects.
Is coffee a ‘liquid vegetable’?
But as anyone who has been drinking coffee for a long time can attest, when you drink coffee consistently, you build up a tolerance to its stimulating effects. The nervous, unpleasant and apparently harmful physiological response becomes less intense.
At the same time, the other properties of coffee begin to work their magic. Coffee is a rich source of polyphenols, compounds found in fruits, vegetables, whole grains and other plants known to offer health benefits.
A cup of coffee contains about twice the concentration of polyphenols found in a cup of green or black tea. A cup of coffee also contains fiber – up to 1.8 grams, or about half the amount you’ll find in a serving of broccoli.
Coffee in many ways resembles a “liquid vegetable”, according to experts.
The powerful ingredient that reduces the risk of diabetes
One of the most powerful and abundant polyphenols in coffee is chlorogenic acid, which has been shown in some studies to improve insulin sensitivity and blood sugar control. Chlorogenic acid and other polyphenols help reduce inflammation and increase the production of proteins involved in the repair and protection of cells and their DNA.
Studies show that these effects occur in organs throughout the body, but especially in the liver and beta cells of the pancreas, which produce insulin and play a critical role in the development of type 2 diabetes. Regular coffee consumption probably reduces the risk of diabetes because helps prevent deterioration of liver and beta cell function.
Avoid overdoing a good thing
While there are clear health benefits to drinking coffee, they are not enough to suggest that every adult should start drinking it or increase the number of cups a day. Coffee definitely has its downsides.
According to ladylike, depending on how much you consume, it can disrupt sleep, worsen anxiety and cause headaches, nausea and other side effects. Drinking more than 2 cups a day can also increase the risk of complications in pregnant women.
For these reasons, health authorities generally recommend that healthy adults consume no more than about 400 mg of caffeine per day, which is equivalent to 4 or 5 cups. Coincidentally, studies show that 2 to 5 cups a day is the range in which people are most likely to see health benefits, such as reduced risk of diabetes, heart disease and some cancers.
But even that might be too much for some people. Doctors may recommend cutting back on coffee if you have a sleep disorder, heart problems, or glaucoma. If you’re not a coffee lover now, you don’t have to worry. But if you belong to those who enjoy it every day, then you can be proud of your favorite habit, as it does much more than give you energy.
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