Guilty about that cup of java? Relax

If you’re like most people, you don’t feel ready to go the day without your morning cup (or two) of coffee. But if you feel guilty about consuming caffeine, you don’t have to worry. The current body of research suggests that the benefits may outweigh the risks.

The scientific community still has a long way to go before definitively declaring whether coffee is good or bad for you. But several studies, which are of an observational nature, suggest that coffee may reduce the risk of some types of cancer, such as liver or endometrial cancer. A 2019 study conducted by Queen’s University in Northern Ireland reports that coffee drinkers cut their risk of developing liver cancer by more than half. A study from 2011 , published in Cancer Epidemiology. Biomarkers and Prevention, found that the risk of endometrial cancer was 25 percent lower for women who drank four or more cups a day compared to those who drank less than one cup a day.

The antioxidant-rich coffee can also help control blood sugar and improve the results you get from your exercise routine. The caffeine in coffee acts as a thermogenic, stimulates your metabolism, and helps you recover from exercise. A 2008 study found that eating caffeinated carbohydrates led to a 66 percent increase in muscle glycogen four hours after glycogen-depleting exercise, compared to eating carbohydrates alone. Glycogen, a storage form of glucose (or sugar) in the body, acts as a “piggy bank” for energy during exercise, strengthening your movements and increasing your endurance. To whet your appetite for this potentially powerful blend, try drinking a 6-ounce cup of coffee while enjoying one of these meals:

• Medium apple and half turkey sandwich on whole wheat bread
• 1/2 large sweet potato with 6 ounces chicken breast
• Bagel sandwich made of two egg whites, ham slices and tomatoes

However, the news is not entirely good. Some people, for example, may have a genetic mutation that slows down the metabolism of caffeine. These people may need to be careful about caffeine consumption. Caffeine can also raise blood pressure, weaken the immune system, and increase the risk of heart disease in some people. Some studies have shown that excessive intake can cause sleep problems and anxiety, and can lead to negative side effects when combined with certain medications. Then there are studies that show there are no benefits or risks to the world’s favorite breakfast drink.

The key message then is to enjoy your morning coffee in moderation, along with a healthy, balanced diet and regular exercise. Keep drinking two to three cups a day. Everyone’s body reacts differently to coffee, so talk to your healthcare professional or dietitian about what levels are best for you.

Learn more about nutritional support.