Family Living Focus: Concerned About Coffee?

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota                                                 

 It May Actually Be Good for You

Because it tastes so good, you may assume coffee is bad for you.  Maybe you have heard rumors that your morning brew causes everything from heart disease to cancer.  Researchers are finding that coffee poses little to no health risk for most people and coffee drinking might have some health benefits.

Some research hints that coffee might have some harmful effects but most of those studies searched for links between people’s habits and their overall health.  In such studies, it is hard to know which effects come from coffee, and which just show up by coincidence.  Heavy coffee drinking sometimes goes hand in hand with unhealthy habits such as smoking and a less active lifestyle.

Coffee beans are seeds and, like all seeds, they are loaded with compounds to protect the plants next generation.  Caffeine is probably the most well-known compound in coffee.  It can make you feel more awake and alert, which is why most people drink coffee in the first place.  Too much coffee can be harmful.  Caffeine causes the most common problem reported by coffee drinkers: trouble sleeping.  Caffeine can also blunt your appetite and cause headaches, dizziness, nervousness, and irritability.

If you are sensitive to caffeine, simply drink less of it.  If you have trouble falling asleep at night, make sure to avoid it later in the day.

Caffeine is mildly addictive, so you might get headaches, drowsiness, irritability, nausea, and other symptoms if you suddenly cut back.  You can avoid these effects, though, by gradually reducing your caffeine intake.

Studies also suggest that caffeine may interfere with calcium absorption.  Calcium is an important nutrient for growing and maintaining strong bones.  Make sure you get enough calcium in your diet to help reverse this effect.

Overall, caffeine does not seem to have the wide array of detrimental health effects it was first thought to have.  At one time, many doctors worried that coffee might cause cancer.  Coffee has been looked at in detail in relation to many cancers, and there has not been any good evidence that any type of cancer is increased by coffee consumption.  Some evidence even suggests that coffee may help reduce the risk of liver cancer.

Some doctors thought coffee might cause heart attacks or strokes because caffeine can raise blood pressure.  In long-term studies, higher levels of caffeine have not led to a higher risk of cardiovascular disease.

Some types of coffee can cause cardiovascular problems for another reason, however.  Coffee can contain compounds that lead to a rise in LDL cholesterol, the “bad” kind of cholesterol that has been linked to cardiovascular disease.  A lot depends on the way in which coffee is brewed. When coffee is brewed with a paper filter, it removes a lot of the components that lead to higher LDL, so it is a good idea to drink filtered coffee to avoid this problem.

Coffee may even have some positive effects. Some studies have linked coffee intake with a lower risk of developing Parkinson’s disease.  When looking at Parkinson’s disease patients, they may be up to 4-8 times less likely to have been heavy coffee drinkers.  However, the studies in this area have been limited.  It is hard to know if this is just an association or if this is cause and effect.

Some studies suggest coffee may have other positive effects on the mind.  Researchers are now looking into the potential effects of caffeine on memory and Alzheimer’s disease.

Perhaps the strongest research showing a health benefit from coffee relates to type 2 diabetes.  In a study, it was reported that people drinking 7 or more cups per day had a 50% lower risk of type 2 diabetes than those drinking 2 or less cups.  Other studies have looked into the effect in various populations.  Some studies suggest that coffee is associated with a lower risk for type 2 diabetes.

Another potential benefit from coffee is that it can keep you from drinking less healthy things. Coffee is quite a good beverage compared to other beverages.  It can be a reasonable beverage choice if you do not add a lot of cream and sugar.

Coffee can also help your social life if you meet good friends to talk over coffee.  Studies have clearly shown that people who have more social relationships have less stress and live longer. Research also suggests they’re less likely to show mental declines as they age.

So go enjoy that cup of coffee.  It is not the guilty pleasure you may have thought.

 For healthier coffee drinking:

• Drink coffee that has been filtered through paper.
• Avoid specialty coffee drinks loaded with sugar and fat, which can contribute to weight gain.
• Consider adding a little non-fat milk if you are concerned about bone health.
• Do not drink caffeinated coffee late in the day if you have trouble sleeping.

 Be sure to watch for more Family Living Focus information from Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus – University of Minnesota in next week’s paper.