Sip Your Way to Better Health: Coffee Could Reduce Diabetes and Heart Disease Risks

Dark roast serves as an early morning tonic, assisting individuals to awaken and supplying a surge of vitality. While it's renowned for its caffeine content, it also boasts several noteworthy health advantages.

Americans have a strong preference for the dark brew: Over two-thirds, precisely 67%, stated they consumed coffee within the last day — surpassing even plain water as the most commonly drunk beverage, as per a 2024 report from the National Coffee Association That marks a 20-year peak, it observes.

Drink some and you'll notice the impact instantly: Coffee contains caffeine, which acts as a stimulator for the central nervous system, "accelerating processes" throughout your body and mind, as stated by the source. American Medical Association .

It will boost your energy levels. Additionally, it may reduce feelings of tiredness," explains Lisa Young, Ph.D., a registered dietitian and an adjunct professor of nutrition at New York University, speaking with GudangMovies21. She is the author of Finally Full, Finally Slim ."

Young further notes that research indicates beneficial effects on cardiac health, cognitive function, weight reduction, and emotional well-being.

A recent study A study published in the Journal of Clinical Endocrinology & Metabolism in September 2024 discovered that moderate coffee consumption might offer protection against type 2 diabetes, coronary heart disease, and stroke.

However, it's not about constantly replenishing your cup. The study found that drinking two to three cups of coffee was the ideal amount. according to NBC News .

A separate study indicates that consuming coffee in the mornings yields the greatest advantages. This research, featured in the January 2025 edition of the European Heart Journal, revealed that individuals who drank coffee prior to midday experienced a 31% reduction in their likelihood of succumbing to heart disease and an overall mortality rate drop of 16%, as opposed to people who did not consume coffee at all. However, for those who sipped coffee throughout the day, no significant difference in reducing the risks associated with cardiovascular diseases was observed relative to those who abstained from coffee consumption altogether.

"There are advantages to consuming coffee. ... However, even if you consume coffee regularly, I believe you should monitor your intake," Young suggests.

Black coffee nutrition

Black coffee contains almost no calories or fat provided that you do not include cream or sugar in the drink.

According to the information provided, one cup of brewed coffee made using water includes the following components: U.S. Department of Agriculture :

• 2 calories
• 0 grams fat
• 0.3 grams of protein
• 95 milligrams of caffeine
• 116 milligrams of potassium
• 4 milligrams of sodium

Unadulterated black coffee does not contain carbohydrates, cholesterol, or fiber. However, it includes small amounts of calcium, magnesium, niacin, phosphorus, and folate.

Incorporating milk and sugar "completely alters the dynamics," as Young points out, introducing additional fats and calories that might negate any potential health benefits.

The advantages of drinking black coffee

Coffee beans contain over 100 biologically active components, including powerful antioxidants These substances may aid in decreasing inflammation, enhancing insulin sensitivity, increasing metabolic rate, reducing the intestine's uptake of fat, and blocking receptors linked to irregular heartbeats, as per research shared at an event. American College of Cardiology in 2022.

Heart health

Having two to three cups of coffee daily has been linked to a longer lifespan as well as a reduced chance of developing heart diseases and irregular heart rhythms. three studies found .

The advantages were applicable to individuals with and without heart disease.

People who consume moderate amounts of coffee, specifically two to three cups daily, had about a 50% lower chance of developing cardiometabolic disease compared to those who have one cup or fewer each day, as reported in the 2024 study.

A cardiometabolic disorder is characterized by the presence of at least two out of these three conditions: Type 2 diabetes, coronary heart disease, or stroke.

Greater coffee intake—one or more daily cups—was linked to a decreased likelihood of developing heart failure, according to researchers. reported in 2021 .

Lower mortality

Consuming coffee, particularly unsweetened coffee, has been associated with a decreased likelihood of mortality, according to research. study found.

People who drank 1.5 to 3.5 cups a day without adding sugar were 16% to 21% less likely to die during over seven years than people who didn’t drink coffee at all.

Coffee drinkers also have lowered chance of liver illness and a reduce the chances of developing Type 2 diabetes .

Weight loss

Sipping moderate amounts of caffeinated coffee might also play a role in a weight management plan, according to research from 2023. study noted, referring to the impact as an "anti-obesity effect."

The study discovered that individuals who seldom consumed coffee and subsequently increased their intake to as much as seven cups weekly saw a decrease in their overall body fat. This reduction might be due to the effects of coffee on metabolism, according to the researchers.

Young considers other elements related to coffee and weight management.

"Could it potentially suppress hunger? Interestingly, people who usually consume coffee also tend to have a higher likelihood of being physically active," she explains.

Is it because of the coffee or due to other factors? Perhaps they possess greater energy for walking or exercising, which might influence things in that manner.

Brain health

A 2021 study individuals consuming between four to six cups of coffee daily exhibited a reduced occurrence of both strokes and dementia.

Coffee has the ability to enhance one's mood as well.

"In small amounts, caffeine might aid with depression," says Dr. Nicole Clark, a neurologist at St. Peter’s Health Medical Group in Helena, Montana. informed the American Medical Association That's because it triggers dopamine, a substance in the brain involved in pleasure, motivation, and learning, as she pointed out.

Coffee risks

The U.S. Food and Drug Administration warns that excessive caffeine intake can result in an increased heartbeat, feelings of anxiousness, jitteriness, headaches, and difficulty sleeping. Additionally, caffeine can cause a temporary rise in blood pressure. studies have found.

"Consuming excessive amounts of coffee may elevate blood pressure in individuals who already have hypertension," said Dr. Luke Laffin, co-director of the Center for Blood Pressure Disorders at Cleveland Clinic, during an interview with NBC News.

“You should know your limits,” Young suggests. “I limit myself to one cup of coffee per day and avoid having it after 11 a.m., otherwise I can’t sleep.”

A good coffee cut-off for people who are sensitive to caffeine might be noon, she adds.

If you typically consume one to two cups of coffee daily and then opt for a third cup, it could trigger a migraine In 2019, researchers reported this finding.

Consuming over six cups of coffee daily correlated with a 53% higher likelihood of developing dementia, according to a study from 2021. study found.

Is daily consumption of black coffee beneficial?

According to the FDA, an intake of up to 400 milligrams of caffeine daily is generally considered safe for most adults. This amount equates to roughly four 8-ounce servings of brewed coffee. It's important to remember that serving sizes at many coffee shops tend to be larger than this standard measure. Additionally, various food items such as chocolate and beverages like cola also include caffeine.

The FDA recommends that pregnant women consult with their physician regarding their consumption of caffeine. American College of Obstetrics and Gynecology recommends restricting it to under 200 milligrams daily, which equates to about two cups of brewed coffee.

If you already consume coffee, enjoy it, and handle it without issues, "you're in luck" regarding the possible health advantages it may provide, according to Young.

However, if you aren’t into coffee at present, there’s really no necessity to begin consuming it just for potential health benefits, she recommends.

A previous suggestion from NBC senior medical correspondent Dr. John Torres made similar points, highlighting that individuals prone to caffeine sensitivity or with delicate stomachs might encounter issues.

There is "robust and consistent" evidence suggesting that moderate coffee intake isn't detrimental to one’s health. However, this does not imply that coffee should be consumed specifically for its health advantages, according to Tricia Psota, a registered dietitian and member of the American Society for Nutrition. told NBC News .

Young also points out that many other edibles include antioxidants, magnesium, and additional nutrients present in coffee.

The article was initially posted on GudangMovies21