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Do you enjoy beginning your day with a hot cup of coffee, but have concerns about its impact on your health? You're not the only one. Recent studies, including a significant one from Tufts University, are presenting a new perspective. This research indicates that consuming coffee in moderation might actually contribute to a longer life. Dr. S.K. Sarin, a liver specialist, is here to clarify the situation. According to Dr. Sarin, the conclusion is affirmative, backed by substantial research. “The health effects of coffee have been extensively investigated for over twenty years,” he remarks. The research from Tufts, shared during the annual meeting of the American Society for Nutrition, followed more than 46,000 individuals over a decade. The findings indicated that those who drank 1 to 2 cups of coffee daily had a 14% lower likelihood of dying from cancer and heart-related diseases.
Supporting this, a large-scale study from the UK Biobank, which included more than 189,000 participants, determined that consuming more than two cups of plain coffee each day was linked to an 11-16% decrease in the incidence of new cancers and deaths associated with cancer. “Coffee has been shown to lower liver fat and help reduce inflammation,” Dr. Sarin notes. A study conducted in Norway in 2015 found that individuals who consumed two or more cups daily had a 40% decreased risk of dying from liver cirrhosis. He suggests that coffee could serve as a therapeutic agent for metabolic liver diseases, but with an important caveat. “It’s not a solution for unhealthy practices such as smoking, excessive drinking, or poor diet,” he cautions. Additionally, coffee influences metabolic syndrome, which encompasses multiple conditions including high blood pressure, obesity, high cholesterol, and diabetes. Dr. Sarin elaborates, “Coffee positively affects gut microbiota, possesses anti-inflammatory properties, and contains substances that fight cancer.”
Moreover, it serves as a natural energy enhancer. Moderate coffee intake is associated with a reduced risk of stroke and dementia. A comprehensive analysis featuring 350,000 individuals revealed that each extra cup of coffee lowers the likelihood of depression by 8%. This is indeed accurate — moderation remains essential. Excessive caffeine consumption can result in symptoms like jitteriness, anxiety, trouble sleeping, and rapid heartbeat. However, when consumed in appropriate amounts, caffeine offers remarkable health benefits. “Its properties include antioxidant, anti-fibrotic, and anti-lipid effects,” states Dr. Sarin.
Caffeine functions by obstructing adenosine, a neurotransmitter responsible for promoting sleepiness, while simultaneously stimulating the release of uplifting chemicals like dopamine and serotonin. Coffee is rich in nearly 1,000 bioactive compounds, including chlorogenic acids, kahweol, and cafestol, all of which provide various protective advantages to the body. Although decaffeinated coffee has lower caffeine content, it still contains beneficial components such as chlorogenic acid, which helps reduce glucose absorption and improve insulin sensitivity. “Coffee also elevates levels of adiponectin — a hormone that enhances fat metabolism,” Dr. Sarin explains. Although kahweol and cafestol are present in smaller quantities in decaf, they are potent antioxidants that help safeguard tissues from harm.
"According to Dr. Sarin, consuming a small amount of milk in moderation may actually help decrease acidity. However, this comes with certain compromises. The addition of milk interferes with the absorption of chlorogenic acid, a key anti-inflammatory compound found in coffee, and may not be appropriate for people who are lactose intolerant. If sugar is included, it also introduces extra calories that aren’t necessary. To gain the best health advantages, he recommends sticking to drip coffee or plain black coffee. It’s important to keep in mind that coffee shouldn’t be seen as a miracle cure; rather, it’s simply a beverage. As with any potent substance, it needs to be enjoyed consciously, at suitable times and in appropriate quantities."
