In India, tea has historically been the dominant beverage, but coffee has been gaining popularity, particularly in urban areas. A younger generation, influenced by global trends and a growing café culture, is showing a preference for coffee. This demographic is also more likely to experiment with different coffee varieties and brewing methods. The future of coffee consumption in India looks promising.

In traditional Indian culture, tea has long been associated with health benefits, such as aiding digestion and improving metabolism. Coffee, on the other hand, was less prevalent and often seen as a luxury or indulgence rather than a healthful choice.

A common concern regarding coffee is its caffeine content. Some people worry that caffeine can cause problems such as insomnia, jitteriness, or increased heart rate. There are also beliefs that coffee might exacerbate digestive issues or lead to acidity. It is generally not regarded as a healthful choice.

However, recent research has revealed that coffee isn’t just the morning pick-me-up that many rely on to start their day. It’s also a potential boon for your health and might offer a range of surprising benefits.

A heart-healthy brew

Moderate coffee consumption has been linked to a lower risk of heart disease. According to a study published in the Journal of the American College of Cardiology, drinking two to three cups of coffee a day is associated with a reduced risk of cardiovascular problems. This effect is thought to be due to coffee’s high antioxidant content, which can help reduce inflammation and improve blood vessel function.

Lower risk of Type 2 diabetes

Another compelling reason to enjoy your coffee is its potential role in reducing the risk of Type 2 diabetes. Research published in Diabetes Care indicates that regular coffee drinkers have a lower risk of developing this condition. The exact mechanism is not entirely understood, but it is believed that coffee has the ability to improve insulin sensitivity and glucose metabolism.

Metabolism and weight management

For those looking to manage their weight, coffee might be an unexpected ally. Caffeine is a common ingredient in weight loss supplements because it can boost metabolism and increase fat burning. A review in the American Journal of Clinical Nutrition found that caffeine can raise metabolic rate by up to 11 per cent and enhance fat oxidation, which could aid in weight management.

Liver health

Your liver might also benefit from your coffee habit. A study in Hepatology found that coffee consumption is associated with a lower risk of liver diseases, including liver cirrhosis and liver cancer. The researchers suggest that coffee’s ability to reduce liver inflammation and improve liver enzyme levels could be behind these protective effects.

Mental sharpness

Coffee lovers might also have a leg up when it comes to cognitive function. Research published in Neuropsychopharmacology suggests that caffeine can enhance alertness, concentration, and overall cognitive performance. Regular coffee consumption has been linked to a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s, potentially due to its neuroprotective properties.

Quality of life

A large-scale study in The New England Journal of Medicine found that coffee drinkers had a lower risk of dying from a range of diseases compared to non-drinkers. This suggests that coffee might contribute to a longer, healthier life.

Many of the health benefits attributed to coffee are indeed related to its antioxidant content, but coffee offers additional benefits due to its complex composition. Bioactive compounds, including caffeine and various phytochemicals, also contribute to its positive effects on health.

Antioxidants and bioactive boosters

Coffee’s health-enhancing properties are being attributed to its powerful antioxidants and bioactive compounds that benefit your health.

Chlorogenic acids: The most abundant antioxidants in coffee, known for their anti-inflammatory effects and ability to help regulate blood sugar.

Polyphenols: These compounds help reduce oxidative stress and inflammation, supporting overall health.

Cafestol and Kahweol: Found in coffee oils, these compounds have antioxidant, anti-inflammatory, and potential liver-protective properties.

Caution: They can raise LDL (bad) cholesterol levels in some individuals which can increase the risk of heart disease when consumed in large amounts, especially for individuals with existing cardiovascular risk factors.

Potential health risks of coffee (for those who are sensitive)

While coffee can be a health booster for many, it’s important for individuals who are sensitive to its effects to be mindful of their consumption. Adverse reactions can range from mild discomfort to more significant health risks, depending on an individual’s sensitivity to caffeine, acidity, and other bioactive compounds in coffee. If you experience frequent negative reactions, it may be helpful to reduce your intake or consult with a healthcare provider to identify underlying sensitivities.

Caffeine intolerance

High caffeine intake can lead to several side effects, including insomnia, jitteriness, anxiety, and increased heart rate. Individuals sensitive to caffeine may experience these symptoms even at lower doses.

Digestive problems

Coffee’s acidity can cause digestive issues in some people, such as acid reflux or stomach upset. It may also irritate the gastrointestinal tract in sensitive individuals.
Bone health

Excessive coffee consumption may be linked to lower bone density due to the potential for increased calcium excretion in the urine. However, moderate coffee intake is generally considered acceptable and unlikely to have a significant impact on bone health.

Heart of the matter

While moderate coffee consumption is often linked to a reduced risk of heart disease, very high intakes (typically more than four to five cups per day) could be associated with increased blood pressure and a higher risk of heart problems in some individuals.

Moderation is key

Despite these promising findings, experts caution that moderation is essential. So, what is considered moderate coffee consumption? It generally refers to drinking about three to five cups per day, which provides a total caffeine intake of 300 to 400 milligrams. This is considered safe for most healthy adults and is associated with various health benefits, including improved alertness, mood, and even a reduced risk of certain diseases like Type 2 diabetes and cardiovascular conditions.

A 300mg caffeine intake is roughly equivalent to:

• 3 cups of brewed coffee (8 oz each)

• 2-3 cups of espresso (1 oz each)

• 5 cups of tea (8 oz each)

• 1-2 energy drinks

• 1-2 cans of cola (12oz)

Tips for Healthy Coffee Consumption

Monitor caffeine intake: Be mindful of total daily caffeine consumption from all sources, including coffee, tea, and energy drinks.

Avoid excessive additives: Limit high-calorie or sugary additives in coffee drinks to avoid extra calories and potential negative health effects.

Stay hydrated: Ensure you are drinking enough water throughout the day to stay hydrated, as coffee is a mild diuretic.

Coffee can be part of a healthy lifestyle for most people when consumed in moderation. It offers several potential health benefits, but it’s important to be aware of its potential risks and adjust consumption based on individual health conditions and sensitivity to caffeine.

Hena Nafis is a consultant nutritionist and a public health practitioner with an MPH degree from Harvard University. She is the owner of nutrition and lifestyle clinic Nutrience. Her handle on Facebook is @NutriencexHenaNafis and on Instagram, @nutrience.henanafis