Many people start their day with breakfast and a cup of coffee.

According to several studies, drinking black coffee can help boost your overall health, but only if you take it easy on the cream and sugar.

Black coffee may help stave off certain health problems

While it seems too good to be true, many experts agree that black coffee can be a healthy drink. In June 2016, the World Health Organization (WHO) removed coffee from the list of potentially carcinogenic foods because it can help prevent certain cancers.

Additionally, the 2015 Dietary Guidelines Advisory Committee declared that three to five cups of coffee per day is a great addition to a healthy diet. Studies also show that black coffee helps prevent conditions like diabetes, depression and dementia.

Coffee may help lower diabetes risk

According to a review of several studies, drinking coffee is linked to a lower incidence of Type 2 diabetes. In fact, researchers reported that drinking caffeinated or decaffeinated coffee helps lower the risk of diabetes.

Coffee can lower your risk of developing depression

According to a 2016 review of 26 studies, consuming more coffee is linked to a lower risk of depression. The researchers explained that for each cup of coffee consumed daily, the risk of depression decreased by eight percent.

If you suffer from anxiety, keep in mind that consuming too much caffeine can cause problems and negate coffee’s positive effect on depression risk.

Coffee can help reduce risk of dementia

Data from a 28-year study published in 2017 suggested that consuming four to five cups of coffee a day, which is considered “moderate,” led to a decreased risk of dementia during that time period.

Participants who consumed coffee moderately had less medial temporal atrophy, a biomarker of Alzheimer’s disease, than those who only consumed three or fewer cups a day, including those who didn’t drink any coffee at all.

Coffee and caffeine

It’s worth noting that some of the benefits of coffee come from the beverage’s caffeine content. According to one review, there is also a nonlinear link between caffeine and a lower risk of depression, along with the link with coffee itself.

Caffeine is a stimulant that can also help improve athletic performance. Data from a 2016 study showed that consuming caffeine before taking part in physical activities helped increase “vigor” and decreased fatigue among the participants.

Take advantage of this benefit by drinking one cup of black coffee at least 30 to 45 minutes before exercising.

Tips for making a healthy cup of coffee

Like other foods and beverages, black coffee is only good for you when consumed without too many additives — that is, your flavorings and sugar.

Follow the tips below to ensure that your daily cup (or two) of coffee offers health benefits:

Avoid drinking coffee after 2 p.m.

The caffeine in coffee gives you an energy boost and helps you stay awake when you’re tired. However, consuming coffee late in the day may interfere with your sleep. Poor sleep is linked to many health problems.

Don’t add too much sugar to your coffee

On its own, coffee is healthy. But using too much sugar can turn this healthy beverage into something bad for you.

Added sugar is considered one of the worst ingredients in modern diets because it is full of sucrose, which is associated with many serious diseases like obesity and diabetes.

If you prefer a sweeter beverage, use a natural sweetener like stevia instead of sugar.

Use organic, quality coffee

The quality of coffee may vary depending on the processing method and how the coffee beans were grown. It’s best to use organic coffee beans because they are not sprayed with synthetic pesticides and other chemicals that are harmful to humans.

Add some cinnamon to your cup of joe

Cinnamon is an aromatic spice that pairs well with the flavor of coffee. According to studies, cinnamon can help lower blood glucose, cholesterol and triglycerides in people with diabetes.

If plain black coffee is too bitter, give your beverage a flavor boost by adding a bit of cinnamon. It’s best to use Ceylon cinnamon instead of Cassia cinnamon to lower the risk of potential adverse effects.

Add some cocoa to your coffee

Cocoa is full of antioxidants that are linked to many benefits, including a reduced risk of heart disease. Add a dash of cocoa powder to your coffee for some added flavor without any sugar.

Don’t use low-fat and artificial creamers

Commercial low-fat and artificial creamers are often highly processed and may contain harmful additives. There isn’t a lot of data on the health effects of non-dairy coffee creamers and their contents vary depending on the brand, so some products may be healthier than others. However, whole, natural foods are always a better choice.

Instead of using a non-dairy creamer, add some full-fat cream from grass-fed cows to your coffee. According to studies, milk products contain important nutrients like calcium, which can help lower your risk of osteoporosis and bone fractures. Grass-fed cow’s milk also contains vitamin K, a nutrient associated with better bone health.

Considerations before drinking coffee

Despite its many health benefits, it’s advisable to avoid drinking too much coffee because it can make you jittery and cause anxiety, an increased heart rate and higher-than-normal blood pressure. Having too much coffee regularly can also make it harder to fall asleep.

According to the Dietary Guidelines for Americans, most women can safely consume about three to five cups of coffee a day with a maximum intake of 400 milligrams (mg) of caffeine. Note that caffeine content can vary depending on the type of coffee you drink. An eight-ounce cup has 95 mg of caffeine.

Check with your obstetrician before adding caffeine to your diet if you are pregnant or breastfeeding. If coffee gives you the jitters, limit your intake.

Drink black coffee moderately and without added sugar to boost your physical and mental health.

Sources:

HealthyEating.SFGate.com

Healthline.com

HopkinsMedicine.org