Is it Ok to Drink Coffee Everyday? (Solved & Explained!)

Not only is it perfectly okay to drink coffee every day, but it also has a number of additional health benefits. In a study, those who drank more coffee had a lower risk of type 2 diabetes, as well as a reduced risk of heart and age-related issues.

Drinking coffee is actually good for you.

Enjoying coffee in moderation is actually very good for you. The American Chemical Society’s conducted a study called the Journal of Natural Products, where they monitored tens of thousands of individuals and gave them several cups of coffee per day. The study concluded that coffee drinkers have a reduced risk of type 2 diabetes, stroke, and heart attack.

Coffee beans have a positive effect on our circulatory systems, resulting in more flexible blood vessels. In addition to the positive effect on our bloodstream, coffee contains antioxidants that are known to combat oxidative damage which can cause cancer.

Other studies have concluded that coffee may even help you to live longer. Those that drank coffee regularly were less at risk of premature death. This is due to the anti-inflammatory properties of coffee beans.

Other positive benefits of anti-inflammatory compounds include reduced risk of age-related issues, such as dementia and Alzheimers.

How is coffee good for diabetes? 

The Aarhus University Hospital in Denmark conducted a study on rats looking specifically at the effects of coffee on rat cells. They discovered that the cafestol and caffeic acid found in both caffeinated and decaf coffee were beneficial for combating diabetes in the cells.

Cafestol increases the body’s ability to intake blood sugar, while cafestol and caffatic acid combined increase insulin production. Although the study was done on rats, the findings are still very promising over coffees’ health benefits on humans and its effect on diabetes risk reduction.

Can drinking coffee every day be bad for you?

There are of course some downsides to a daily cup of Joe. Caffeine is an addictive substance that can lead to caffeine dependence. Some signs of caffeine dependence are irritability, headaches, and fatigue if you are without it for even just a short period of time.

While unpleasant, these symptoms are usually mild and go away within a day. One can reduce their chance of caffeine dependence by limiting their weekly coffee consumption to just a few cups a week.

Coffee is also highly acidic, so it can cause issues within the digestive tract, leading to stomach aches, vomiting, and diarrhea. Caffeine can also cause increased heart and breathing rates which can make people feel nauseous and anxious. Everyone has a different level of caffeine tolerance, but typically, tolerance grows over time through continued consumption.

So how much coffee a week is safe?

The Mayo Clinic states that up to 400 ml of caffeine per day is perfectly fine for adults in good health (this is about 4 8oz cups of coffee). It’s important to note, however, what goes into your coffee as well. Too much milk, sugar, and syrups can turn an otherwise healthy treat into anything but.

Too much sugar can lead to increased weight gain, increased risk of heart disease, diabetes, inflammation, and much more. The NHS suggests that adults should consume no more than 30g of sugar per day. To put this into perspective, a venti chocolate mocha with whip cream from Starbucks has over 70g of sugar.

Adding milk or cream to your coffee can also counteract its many health benefits. Coffee creamer has been shown to increase cholesterol due to its high trans fat content, and increased cholesterol can result in a higher risk of stroke or heart disease. Dairy can also cause stomach upset and skin issues for those who suffer from lactose sensitivity.

The best way to consume coffee and make the most of its many beneficial properties is to drink it black or with low amounts of low-fat milk and sugars.

Which milk is best for coffee?

The days of just 2% milk or cream in your coffee are long behind us. Almost every coffee shop nowadays has a wide range of milks that you can choose from. If you are not lactose intolerant, regular milk should suffice, but we have more options now than ever.

Healthline states the top three healthiest milk options are hemp, oat and almond. Hemp milk is high in protein and contains healthy fats, oat milk is high in soluble fibre, and almond milk has a lower carb content. All three of these milks do not contain lactose and are suitable for those with an allergy. Some other healthy alternatives include coconut and soy milk.

What is a healthy alternative to sugar in my coffee?

Healthline also suggests a number of healthier alternatives to refined sugar. The first is Stevia, a natural sweetener derived from the Stevia rebaudiana plant. Stevia is plant-based and as such can support weight loss and reduced levels of blood sugar.

Another alternative is sugar alcohols, the same sugars naturally found in plants and fruits. Sugar alcohols also don’t negatively affect blood sugar levels, making them a great option for those with diabetes.  They can however trigger digestive issues when eaten in large amounts due to its sorbitol and erythritol contents, so enjoy in moderation.

Many people also enjoy using honey as a natural sweetener. Honey contains many vitamins and minerals as well as a number of antioxidants and has anti-inflammatory properties. Honey does however still contain high traces of natural sugars and calories, so it’s best to use smaller amounts to sweeten your drinks.

Is coffee healthier than espresso?

Espresso is also made with coffee beans, the differentiating factor is the method of preparation. Espresso beans are roasted longer and its grounds are typically more fine than coffee beans. A cup of espresso is also more condensed and is, therefore, stronger than a cup of coffee. Due to this, if you have caffeine sensitivity you could feel the effects of the caffeine more intensely which could lead to discomfort.