I enjoy coffee and can’t imagine starting my day without my morning cup. However, it seems that health and fitness experts frequently change their opinions on what foods and drinks are beneficial, and coffee is no exception. One week, chocolate is hailed as a cancer cure, and the next, it’s deemed harmful. This month, red wine is celebrated for heart health, only to be criticized the following month. The constant shifts in health advice about food and drinks are quite overwhelming!
In the US, coffee is more popular than soda, tea, and juice combined, so scientists must have some solid insights into its effects on our health (beyond the obvious). We examined the facts about coffee’s impact on the body to clarify this once and for all! (Or at least until new research comes out… facepalm)
We have both good and bad news to share in this article. Let’s start with the positive!
### Positive Effects of Coffee on the Body
Let’s kick things off with the good news! There are indeed proven health benefits to drinking caffeinated coffee, and they aren’t just hype. Yes, you heard that right: coffee can be good for you—as long as you don’t go overboard with the extras. A little cream in your morning coffee is fine, typically adding just 40-50 calories per serving if you stick to the recommended amount. But if you start your day with a caramel latte or load your black coffee with cream and sugar, you could be consuming 300-500+ calories before breakfast.
Black coffee can be an acquired taste (using freshly roasted beans helps), but it’s a fantastic way to kick off your day with zero calories (and it’s suitable for intermittent fasting if you’re trying to lose weight).
We already know that coffee keeps you alert, but it does even more for your brain! Several studies suggest that coffee can lower your risk of depression and suicide while boosting dopamine levels. Additionally, coffee may reduce the risk of developing Alzheimer’s, Parkinson’s, dementia, and cognitive decline.
### Lower Your Risk of Cancer
I’m all for anything that helps me avoid cancer, and I’m sure many of you feel the same way. Research indicates that coffee can lower the risk of certain cancers, including endometrial cancer, lethal prostate cancer, oral cancer, and some types of breast cancer. While researchers haven’t pinpointed the exact reason for coffee’s cancer-fighting properties, they believe it may be due to its antioxidant and anti-inflammatory effects.
Beyond keeping you happy and cancer-free, coffee can also extend your lifespan. A large study found that coffee drinkers, whether they consume decaf or regular, were less likely to die from coronary heart disease, respiratory disease, stroke, injuries, accidents, diabetes, and infections. Part of this may be because coffee can help lower bad cholesterol and triglycerides, as well as prevent type 2 diabetes. I like to think a big reason is that it encourages a more active lifestyle.
### Sip the Pounds Away
Finally, the cherry on top: coffee can aid in weight loss and fitness! One of the simplest ways this happens is that coffee helps burn fat. The more weight you lose, the more fat coffee can help you burn—up to 29% for lean individuals and 10% for those who are obese. It can also protect against metabolic syndrome (a group of conditions that make weight loss harder and can shorten your lifespan) by boosting your metabolic rate by up to 11%. Drinking coffee before exercising can enhance your endurance, allowing you to burn more calories and build muscle. Plus, if you drink coffee regularly, you probably know it helps keep your digestive system on track, which is crucial for weight loss!
### Negative Effects of Coffee on the Body
Now that we’ve got you excited about coffee, let’s discuss the downsides: there are some negative effects to consider. I know, it’s hard to believe that something so delightful could have drawbacks! But before you down a gallon of dark roast, keep these warnings in mind.
Even if you only have one cup a day, your body can quickly become reliant on that daily caffeine boost. If you suddenly stop, you might experience withdrawal symptoms similar to those of other drugs. Caffeine withdrawal can lead to headaches, fatigue, brain fog, irritability, and dizziness, among other issues. (Raise your hand if you’ve experienced this—I know I have!)
### Don’t Forget to Read the Fine Print
At the risk of sounding like a prescription ad, there are additional negative side effects to be aware of when drinking coffee. While it can boost mood for many, it may also make some people feel irritable. This grouchiness could stem from gastrointestinal issues related to coffee, such as heartburn, diarrhea, ulcers, and other digestive tract problems. If you’re trying to conceive, coffee might contribute to fertility issues, including complications during pregnancy and even miscarriage. Additionally, caffeine can interact with certain medications, including those for thyroid conditions, psychiatric disorders, and some antibiotics.
It’s also been noted that caffeine can raise blood sugar levels, making it harder for those with type 2 diabetes to manage their insulin.
While research doesn’t explicitly state that coffee will cause a heart attack, we did learn that regular coffee drinkers are less likely to experience heart attacks or strokes. So, what’s the deal? If you’re worried about giving up coffee, here’s some good news: researchers believe that many of the negative effects associated with coffee are actually due to caffeine, not the coffee itself. Consuming too much caffeine can lead to various issues, including elevated blood pressure, increased heart rate, stiffer arteries, and higher levels of homocysteine, insulin, and possibly cholesterol—all of which can increase the risk of a heart attack.
If coffee makes you jittery, that’s your body signaling that something isn’t right. Ignoring these signs could lead to a panic attack! If you frequently experience jitters, especially after just one cup, consider cutting back on coffee, switching to tea, or trying decaf.
### Bottom Line – All Good Things in Moderation
So, does this mean you should switch to decaf? Not necessarily. If you can enjoy multiple cups without issues, go ahead! Some people are less affected by caffeine than others. However, if you have health concerns that caffeine might worsen (like diabetes, thyroid issues, anxiety, etc.), it may be wise to switch to decaf.
Considering the pros and cons, I’m still going to enjoy my morning coffee—black, of course. If you’re worried about your coffee consumption or think you might be at risk, consider healthier alternatives like green tea (which is also great for weight loss!). Regardless of how much coffee or tea you drink, remember to stay hydrated with plenty of water, especially if you’re trying to lose weight.
If you’re hoping coffee will be your shortcut to quick weight loss, I have some tough love for you: while coffee can help burn a few extra calories, you won’t shed significant weight unless you clean up your diet!
And if you’re like many of our readers, you’ve probably tried countless diets, pills, and workout plans, yet those stubborn pounds refuse to budge! We created our 21 Day Fat Loss Challenge for people just like you—those who feel like they’ve tried everything but still can’t lose weight or keep it off. Our challenge offers a step-by-step plan to help you lose up to 21 pounds in just 21 days, with less effort than you might think!
Many of our clients have turned it into a lifestyle and lost over 100 pounds with the challenge! The best part? Besides weight loss, the 21 Day Fat Loss Challenge is designed to heal your gut, rebalance your hormones, and retrain your taste buds—so you can maintain your weight loss!
And yes—coffee is allowed during the challenge! You can even add a splash of approved dairy-free milk if you’re still getting used to black coffee.
If you’re ready to make some changes in your life, this is the perfect place to start. We’ll guide you on how to make the necessary adjustments to your diet and lifestyle and how to sustain them beyond the diet.
### Frequently Asked Questions
The effects of coffee usually last about 3-5 hours, but this can vary based on your coffee consumption and individual sensitivity to caffeine. Some people may feel the effects for longer than 5 hours. If you’re particularly sensitive to caffeine, it’s best to limit your intake to avoid feeling jittery or anxious.
There’s no definitive answer to how much caffeine is too much, as everyone metabolizes it differently. However, most experts agree that consuming over 400 mg of caffeine per day (about 4 cups of coffee) can lead to side effects like insomnia, anxiety, and restlessness. If you’re sensitive to caffeine, it’s wise to limit your intake.
If you drink coffee daily, you may develop a tolerance to caffeine, meaning you’ll need more to achieve the same effect. You might also experience side effects like headaches, irritability, and nervousness if you skip coffee for a day or two. If you find you need coffee every day to function, it’s a good idea to consult a doctor to rule out any underlying health issues.
Coffee itself is calorie-free, but many people add sugar, cream, or other high-calorie toppings, which can lead to weight gain. If you’re trying to lose weight, it’s best to avoid these additions and be mindful of your overall calorie intake.
Decaffeinated coffee still contains small amounts of caffeine, but it’s generally safe for most people in moderation. If you’re sensitive to caffeine or suffer from anxiety, it’s best to avoid decaf, as it may still have enough caffeine to cause side effects.
If you’re particularly sensitive to caffeine, it’s best to limit your intake to avoid feeling jittery or anxious. Drinking coffee on an empty stomach can also lead to jitters, so it’s advisable to have a light snack before your coffee.
In summary, coffee has various effects on the body, both positive and negative. It’s essential to be mindful of your caffeine intake to avoid potential side effects.
