For some, a morning without coffee is unfathomable. And with an estimated seven out of every 10 Americans drinking coffee every week, there is no doubt that a cup of Joe is a staple drink for many. This beloved beverage not only kick-starts the day but also serves as a comforting ritual, a social connector at gatherings and a delicious indulgence. The rich aroma and inviting warmth of freshly brewed coffee can turn an ordinary morning into something special, awakening the senses and offering a moment of tranquility before the busyness of the day unfolds.
As a registered dietitian, coffee isn’t just something I’m OK with people drinking — I actually recommend it. That’s because this beloved beverage comes with health benefits that make it more than just a pick-me-up.
What are the benefits of drinking coffee?
Perhaps best known is coffee’s ability to boost energy levels and help promote focus, thanks to the caffeine it naturally contains. Some data has shown that coffee consumption may be linked to weight management support. Research also indicates that coffee may offer numerous other health benefits, primarily due to its antioxidant properties. Studies have shown that coffee consumption is associated with a reduced risk of certain diseases, including:
When compared to tea, which also has its own set of health benefits, such as reduced risk of heart disease and cancer, coffee often provides a stronger caffeine punch, resulting in more immediate energizing effects. However, both beverages offer impressive antioxidant activity, making them valuable additions to one’s diet.
Despite the positive aspects of coffee consumption, moderation is key. Excessive intake can lead to negative side effects such as anxiety, digestive issues and disrupted sleep patterns. Individuals who are sensitive to caffeine may experience jitters or an increased heart rate with higher servings. It’s also essential to consider the consumption of added sugars and creams in coffee drinks, which can negate some health benefits and lead to weight gain if enjoyed in excess.
And what about decaf coffee? While more data is needed, it appears that many potential health benefits can be still reaped by drinking coffee with most of the caffeine removed. These include a reduced risk of cardiovascular disease and the development of certain cancers.
How to get the most out of your coffee fix
When it comes to maximizing the health benefits of coffee, adopting certain practices is crucial. Here are some guidelines I recommend to help clients enjoy coffee in a way that promotes well-being while minimizing potential negative effects.
Limit your intake
Sometimes, more isn’t always better when it comes to consumption. In the case of coffee, aim to consume no more than three to four cups of coffee a day, depending on your tolerance for caffeine. While coffee can offer several health benefits, excessive consumption may lead to heightened levels of anxiety and jitters, especially in individuals sensitive to caffeine. Exceeding this intake can also disrupt your sleep patterns, leading to fatigue and decreased overall well-being.
The FDA recommends most people limit their daily caffeine intake to no more than 400 mg of caffeine per day. One 8 fluid ounce cup of brewed coffee has around 96 mg of caffeine.
Watch out for the sweet stuff
Be cautious with added sweeteners, high-fat add-ins and other potentially unhealthy toppings and mixers that can significantly increase calorie counts and reduce the health benefits of your drink. Instead of adding flavored creamers that may be made with high-fructose corn syrup, unhealthy fat sources (like hydrogenated oils) and artificial ingredients, opt for more natural choices, like plain dairy milk or cream. For those who can not tolerate dairy, plant-based alternatives, such as almond milk, can be explored.
Additionally, using natural sweeteners such as stevia in moderation can satisfy your sweet tooth without compromising your dietary goals. Adding spices like cinnamon to your coffee can add some flavor with no additional calories, fat or sugar. And as delish as they may be, leaning on add-ins like cookie crumbles when enjoying frappe coffee drinks isn’t a best practice. And skip the whipped cream topping!
Give yourself a brew curfew
Try to limit your coffee intake to the morning and early afternoon. Consuming caffeine later in the day may interfere with sleep patterns and lead to restlessness at night. Caffeine has a half-life of approximately 3 to 10 hours, meaning that even a cup consumed in the late afternoon can affect your ability to fall asleep later. To promote better sleep quality, it’s advisable to establish a cut-off time, ideally around 2 p.m., to ensure that caffeine has dissipated from your system by bedtime. Additionally, being mindful of other sources of caffeine, such as tea or chocolate, can help you maintain a more consistent routine, allowing for restorative sleep and improved overall health.
Skip the coffee shop
Brewing coffee at home rather than grabbing a latte on the go from a coffee shop isn’t just less expensive over time — it also allows for better control over the quality of ingredients, portion sizes and additives. If you want to step up your DIY game and unleash your inner barista, you can choose organic or specialty coffee beans that cater to your taste preferences.
Savor your coffee ritual
Take time to enjoy your coffee, whether at home or on the go. Practicing mindfulness while you drink can enhance your overall experience, so take a moment to reflect on your coffee’s aroma and flavor and how your body is responding to it.
Lauren Manaker is a dietitian and author.
