You might be living longer if you drink black coffee every morning. One to three cups of coffee a day can lower all-cause mortality, especially from cardiovascular causes, according to a large-scale study conducted by Tufts University in the United States. There’s a caveat, though: the advantages only last if you avoid adding milk, sugar, or flavorings.
Black coffee and coffee with extremely low amounts of added sugar and saturated fat were linked to a 14% decreased risk of all-cause mortality compared to zero coffee drinking, according to the study, which followed participants from 1999 onward. High levels of added sugar and saturated fat in coffee did not show the same association. One cup a day was linked to a 16% decreased risk of death from all causes. The risk decreased by 17% while drinking two to three cups daily.
Additional decreases were not linked to daily consumption beyond three cups. People who consumed more than three cups of coffee a day had a weaker association between coffee consumption and a decreased risk of dying from cardiovascular disease.
What makes the study important?
Numerous studies have been conducted on the advantages of caffeine, including enhanced athletic performance, appetite control, attentiveness, and alertness. However, this is the first that outlines the kind of coffee—black—to be consumed and in what quantity. Up to two cups of coffee are safe to consume because a standard cup (240 ml) contains about 100 mg of caffeine.
This is also consistent with a previous study that revealed that people who drink coffee and sit for more than six hours a day have lower death rates than people who don’t drink coffee and sit for the same amount of time.
What is the main issue with research on coffee?
The issue with coffee drinking research, according to Dr. V. Mohan, Chairman of Dr. Mohan’s Diabetes Specialities Centre in Chennai, is that none of the studies mention how the type, quantity, and manner of coffee consumption affect the outcomes. For instance, coffee is brewed with milk and sugar in India, but it is black in the West. It is yet unclear what part artificial sweeteners play. While some human research indicates they are safe, animal research has connected them to changes in mice’s gut flora, obesity, and an elevated risk of Type 2 diabetes, he says.
Coffee comes in a variety of forms, including Arabic, decaffeinated, concentrated, diluted, and caffeinated varieties, each with its unique benefits. In India, coffee is also consumed with a variety of dishes. “How do you extract the effects of coffee in such a situation?” he asks.
Does black coffee help people with diabetes?
Just in moderation. Usually, drinking one or two cups each day won’t cause any issues. However, drinking five or six cups can backfire, particularly if you’re not getting enough sleep. Like sleep deprivation, excessive coffee consumption raises cortisol and adrenaline levels. They have a dual effect on how well you control your blood sugar levels. Caffeine also raises blood sugar levels indirectly. Additionally, even if you can get to bed on time, too much caffeine might result in poor quality sleep. As Dr. Mohan explains, “it becomes a cycle: less sleep, more coffee, more stress hormones, and higher blood sugar.”
The perfect pairing
Try cutting back on your daily caffeine intake to two cups, ideally before 2:00 pm. Then keep an eye on your blood sugar levels. Within a week or two, you should notice an improvement, Dr. Mohan says.
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