Is black coffee good for you? Some of the health benefits are weight management, increased concentration and energy levels. As well as improved moods and potentially reducing the risk of Type 2 diabetes. What most people don’t know is that black coffee is made from coffee beans.
Is black coffee good for you? iStock-photo credit: didik yulianto
The Nutritional Benefits of one cup of coffee:
• Calories- 2
• Protein- 0 grams
• Fat- 0 grams
• Carbs- 0 grams
• Fiber- 0 grams
• Caffeine- 96 grams
• Riboflavin- 14% of the Daily Value
• Niacin- 3% of the Daily Value
• Thiamin- 3% of the Daily Value
• Potassium-3% of the Daily Value
Cancer
There has been a review study that was done on 28 participants that showed that the more coffee they drank it lowered their risk of liver cancer and endometrial cancer. Another review study revealed that drinking coffee can reduce the risk of colorectal cancer. Another review study with people that had liver disease revealed that when they drank 4 cups of coffee per day, they were less likely to develop liver cirrhosis than those who didn’t drink coffee.
Type 2 diabetes
Studies have shown that consuming coffee can potentially reduce the risk of Type 2 diabetes. Most people drink coffee to help keep them more awake to spike up their energy levels. It is like a pre-workout or energy drink that you would buy at the store. If you drink black coffee with moderation, there are enough studies to point to its health benefits.
Exercise Performance
For fitness enthusiasts and athletes, the caffeine in coffee can help improve workout performance such as endurance training, weightlifting and any physical activity related. Why? Because it will spike up your alertness and energy levels.
Negative Symptoms
One of the negative drawbacks and symptoms of too much caffeine is high anxiety, rapid heart rate, nausea and headaches. 4 cups or less of drinking black coffee daily is a recommended healthy dose.
Drinking coffee also has a natural diuretic effect making you urinate more which expels water from your body. If you are pregnant or breastfeeding it is advisable to limit your caffeine intake to 200 mg per day which equals to 2 cups per day.
The Bottom Line is black coffee is healthy for you if you drink it within moderation. 4 cups of coffee per day or less is considered a healthy recommended dosage.
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References
1) USDA- https://fdc.nal.usda.gov/food-details/1104137/nutrients
2) Zhao LG, Li ZY, Feng GS, Ji XW, Tan YT, Li HL, Gunter MJ, Xiang YB. Coffee drinking and cancer risk: an umbrella review of meta-analyses of observational studies. BMC Cancer. 2020 Feb 5;20(1):101. doi: 10.1186/s12885-020-6561-9. PMID: 32024485; PMCID: PMC7003434.
3) Alicandro G, Tavani A, La Vecchia C. Coffee and cancer risk: a summary overview. Eur J Cancer Prev. 2017 Sep;26(5):424-432. doi: 10.1097/CEJ.0000000000000341. PMID: 28288025.
4) Haskell-Ramsay CF, Jackson PA, Forster JS, Dodd FL, Bowerbank SL, Kennedy DO. The Acute Effects of Caffeinated Black Coffee on Cognition and Mood in Healthy Young and Older Adults. Nutrients. 2018 Sep 30;10(10):1386. doi: 10.3390/nu10101386. PMID: 30274327; PMCID: PMC6213082.
5) Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB. Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis. Diabetes Care. 2014 Feb;37(2):569-86. doi: 10.2337/dc13-1203. PMID: 24459154; PMCID: PMC3898757.
6) Icken D, Feller S, Engeli S, Mayr A, Müller A, Hilbert A, de Zwaan M. Caffeine intake is related to successful weight loss maintenance. Eur J Clin Nutr. 2016 Apr;70(4):532-4. doi: 10.1038/ejcn.2015.183. Epub 2015 Nov 11. PMID: 26554757.
7) Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z. Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses. Br J Sports Med. 2020 Jun;54(11):681-688. doi: 10.1136/bjsports-2018-100278. Epub 2019 Mar 29. PMID: 30926628.
8) Nehlig A. Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption. Pharmacol Rev. 2018 Apr;70(2):384-411. doi: 10.1124/pr.117.014407. Epub 2018 Mar 7. PMID: 29514871.
