Coffee

THE NUTRITION SOURCE

Coffee lovers around the world who reach for their favorite morning brew probably
aren’t thinking about its health benefits or risks. And yet this beverage has been
subject to a long history of debate. In 1991 coffee was included in a list of
possible carcinogens by the World Health Organization.

By 2016 it was exonerated, as research found that the beverage was not associated
with an increased risk of cancer; on the contrary, there was a decreased risk of
certain cancers among those who drink coffee regularly once smoking history was
properly accounted for.

Additional accumulating research suggests that when consumed in moderation,

coffee can be considered a healthy beverage. Why then in 2018 did one U.S. state
pass legislation that coffee must bear a cancer warning label?
Coffee is rich in:

• Caffeine
• Vitamin B2 (riboflavin)
• Magnesium
• Plant chemicals: polyphenols including chlorogenic acid and quinic acid, and
diterpenes including cafestol and kahweol
• One 8-ounce cup of brewed coffee contains about 95 mg of caffeine. A moderate
amount of coffee is generally defined as 3-5 cups a day, or on average 400 mg of
caffeine, according to the Dietary Guidelines for Americans.
Coffee and Health

Coffee is an intricate mixture of more than a thousand chemicals. [1] The cup of
coffee you order from a coffee shop is likely different from the coffee you brew at
home. What defines a cup is the type of coffee bean used, how it is roasted, the
amount of grind, and how it is brewed. Human response to coffee or caffeine can
also vary substantially across individuals.

Low to moderate doses of caffeine (50–300 mg) may cause increased alertness,
energy, and ability to concentrate, while higher doses may have negative effects
such as anxiety, restlessness, insomnia, and increased heart rate. [2] Still, the
cumulative research on coffee points in the direction of a health benefit. [3,4] Does
the benefit stem from the caffeine or plant compounds in the coffee bean? Is there a
certain amount of coffee needed a day to produce a health benefit?
Cancer

Coffee may affect how cancer develops, ranging from the initiation of a cancer cell to
its death. For example, coffee may stimulate the production of bile acids and speed
digestion through the colon, which can lower the amount of carcinogens to which
colon tissue is exposed. Various polyphenols in coffee have been shown to prevent
cancer cell growth in animal studies.

Coffee has also been associated with decreased estrogen levels, a hormone linked
to several types of cancer. [5] Caffeine itself may interfere with the growth and spread
of cancer cells. [6] Coffee also appears to lower inflammation, a risk factor for many
cancers.
Type 2 Diabetes

Although ingestion of caffeine can increase blood sugar in the short-term, long-term studies have
shown that habitual coffee drinkers have a lower risk of developing type 2 diabetes compared
with non-drinkers. The polyphenols and minerals such as magnesium in coffee may improve the
effectiveness of insulin and glucose metabolism in the body.

In a meta-analysis of 45,335 people with type 2 diabetes followed for up to 20 years, an

association was found with increasing cups of coffee and a lower risk of developing diabetes.
Compared with no coffee, the decreased risk ranged from 8% with 1 cup a day to 33% for 6 cups
a day. Caffeinated coffee showed a slightly greater benefit than decaffeinated coffee.
Another meta-analysis of prospective cohort studies showed similar associations.

When comparing the highest intake of coffee (up to 10 cups a day) with the lowest (<1 cup),
there was a 30% decreased risk of type 2 diabetes in those drinking the highest amounts of
coffee and caffeine and a 20% decreased risk when drinking decaffeinated coffee. Further
analysis showed that the incidence of diabetes decreased by 12% for every 2 extra cups of coffee
a day, and 14% for every 200 mg a day increase in caffeine intake (up to 700 mg a day).
Heart Health

Caffeine is a stimulant affecting the central nervous system that can cause different reactions
in people. In sensitive individuals, it can irritate the stomach, increase anxiety or a jittery
feeling, and disrupt sleep. Although many people appreciate the temporary energy boost
after drinking an extra cup of coffee, high amounts of caffeine can cause unwanted heart
palpitations in some.

Unfiltered coffee, such as French press and Turkish coffees, contains diterpenes,
substances that can raise bad LDL cholesterol and triglycerides. Espresso coffee contains
moderate amounts of diterpenes. Filtered coffee (drip-brewed coffee) and instant coffee
contain almost no diterpenes as the filtering and processing of these coffee types removes
the diterpenes.
Depression

Naturally occurring polyphenols in both caffeinated and decaffeinated coffee can act as
antioxidants to reduce damaging oxidative stress and inflammation of cells. It may have
neurological benefits in some people and act as an antidepressant. Caffeine may affect
mental states such as increasing alertness and attention, reducing anxiety, and improving
mood.

A moderate caffeine intake of less than 6 cups of coffee per day has been associated
with a lower risk of depression and suicide. However in a few cases of sensitive
individuals, higher amounts of caffeine may increase anxiety, restlessness, and insomnia.
Suddenly stopping caffeine intake can cause headache, fatigue, anxiety, and low mood for a
few days and may persist for up to a week.
Neurodegenerative diseases

Parkinson’s disease (PD) is mainly caused by low dopamine levels. There is consistent evidence
from epidemiologic studies that higher consumption of caffeine is associated with lower risk of
developing PD. The caffeine in coffee has been found in animal and cell studies to protect cells in the
brain that produce dopamine.
 A systematic review of 26 studies including cohort and case-control studies found a 25% lower
risk of developing PD with higher intakes of caffeinated coffee. It also found a 24% decreased risk
with every 300 mg increase in caffeine intake

Alzheimer’s disease: In the CAIDE (Cardiovascular Risk Factors, Aging and Dementia) study,
drinking 3-5 cups of coffee a day at midlife (mean age 50 years) was associated with a significantly
decreased risk of Alzheimer’s disease later in life compared with low coffee drinkers after 21 years of
follow-up.
 However, three systematic reviews were inconclusive about coffee’s effect on Alzheimer’s disease
due to a limited number of studies and a high variation in study types that produced mixed findings.
Overall the results suggested a trend towards a protective effect of caffeine against late-life
dementia and Alzheimer’s disease, but no definitive statements could be made. The authors stated
the need for larger studies with longer follow-up periods.
Gallstones

There are various proposed actions of caffeine or components in coffee that may prevent the
formation of gallstones. The most common type of gallstone is made of cholesterol. Coffee may
prevent cholesterol from forming into crystals in the gallbladder. It may stimulate contractions in the
gallbladder and increase the flow of bile so that cholesterol does not collect.

A study of 46,008 men tracked the development of gallstones and their coffee consumption for 10
years. After adjusting for other factors known to cause gallstones, the study concluded that men who
consistently drank coffee were significantly less likely to develop gallstones compared to men who did
not. A similar large study found the same result in women.
Mortality

In cohort of more than 200,000 participants followed for up to 30 years, an association was
found between drinking moderate amounts of coffee and lower risk of early death. Compared
with non-drinkers, those who a large drank 3-5 cups of coffee daily were 15% less likely
to die early from all causes, including cardiovascular disease, suicide, and
Parkinson’s disease. Both caffeinated and decaffeinated coffee provided benefits. The
authors suggested that bioactive compounds in coffee may be responsible for interfering with
disease development by reducing inflammation and insulin resistance.

In a large prospective cohort of more than 500,000 people followed for 10 years, an
association was found between drinking higher amounts of coffee and lower rates of death
from all causes. Compared with non-drinkers, those drinking 6-7 cups daily had a 16%
lower risk of early death. A protective association was also found in those who drank 8 or
more cups daily. The protective effect was present regardless of a genetic predisposition to
either faster or slower caffeine metabolism. Instant and decaffeinated coffee showed a
similar health benefit.