Coffee and controversy go hand-in-hand. It seems like every day, there is a new study claiming that “Coffee helps you live longer!” or “Quit caffeine to get healthy!” The advice is contradictory, so today, I’m telling you the science-backed truth about one of the world’s most popular drinks.
Coffee is an excellent source of antioxidants, compounds that are known to decrease the risk of cancer.
Coffee has become an integral part of the American diet, providing a significant source of antioxidants. In fact, since 2015, the overall consumption of coffee has increased by 5% in the United States; 7 out of 10 Americans drink coffee each week and 62% drink coffee every day. Although early studies suggest that caffeine consumption might increase cancer risk, more recent studies have found caffeine to either have no impact or a positive impact on the risk of developing cancer.
Antioxidants are beneficial, but they are not the only part of coffee. Coffee also provides small amounts of vitamin B2, magnesium, potassium, and niacin. The drink also famously contains caffeine, which stimulates the nervous system.
Studies have found caffeine to guard against some cancers in people who drank 4 to 6 cups of coffee each day. According to the Food and Drug Administration, 400 milligrams of caffeine, the amount in four cups of coffee, is the safest amount to consume daily. Consuming more than that can lead to difficulty sleeping and increased risk of migraines. Additionally, creamers & sugars contribute added fat and calories, which increase your chances for weight gain and certain types of chronic diseases such as cancer.
To reduce your risk for many types of cancers, do not smoke, eat a healthy diet with plenty of fruits and vegetables, get regular physical activity (like aiming for 10,000 steps per day), and keep caffeine intake in moderation. After all, four cups is quite a lot!
The timing of your caffeine consumption matters, too. Normally, the level of a hormone called cortisol, which is involved in stress and metabolism, is highest in the morning. When cortisol levels are too high, caffeine can have a detrimental effect on our bodies. Rather than providing an energy boost to supplement the hormone’s natural properties, drinking coffee while already having elevated cortisol production can lead us to develop tolerance over time. The result is that we may no longer receive any extra energy from consuming it, and instead rely solely on this artificial stimulant for our daily dose of alertness!
Coffee innovators have created new products with additional health benefits. The trendiest one right now is mushroom coffee. Just like the name suggests, these blends contain powdered mushrooms mixed with coffee grounds, yielding a beverage that tastes like a slightly earlier version of regular coffee.
Many mushroom coffee brands, like Ryze and Four Sigmatic, tout that their blends contain compounds called adaptogens. Adaptogens get their name because they adapt to what your body needs, helping it keep biological processes in balance. Adaptogens are especially helpful for managing the physical impact of stress. The Cleveland Clinic explains, “If you’re stressed (elevated cortisol), an adaptogen will respond by reducing cortisol levels. If you experience chronic fatigue with low cortisol levels, an adaptogen will increase the level of cortisol in your body.”
Adaptogenic coffee drinks are a great alternative to help us enjoy our morning coffee while providing stress-relieving benefits. Adaptogens are natural, potent substances that combat stress and anxiety while providing the energizing effects of coffee without any negative side effects. They work to keep your cortisol levels balanced, enhancing overall well-being by bringing harmony between emotional and physical states.
If your body is under stress due to life events or chronic illness, mushroom coffee can be beneficial because of its adaptogens and its lower caffeine levels. For most people, it’s not necessary to break the bank to brew a healthy breakfast drink.
The key to healthy coffee isn’t always what’s in it, but what’s not in it! The healthiest cup of coffee is black coffee, with no added creamer or sugar. If you’re looking for something with a bit more sweetness, watch this video to see how I make Starbucks-inspired hot chocolate and Pink Drink at home!
If you’re looking to cut caffeine entirely while still enjoying a warm breakfast cup, I recommend capomo. Capomo tastes and smells just like coffee, but it is entirely caffeine free. Capomo is made from the maya nut, which is native to Central America. Like coffee, it is rich in antioxidants. It also contains amino acids, the building blocks of protein. You can make a cup of capomo the exact same way you would make coffee, in a drip coffee maker or a French press. My favorite brand of capomo is [brand name + link], because [what makes it so good.]
It’s hard to go wrong with coffee or coffee substitutes, as long as you watch your sugar intake and enjoy caffeine in moderation. I hope you will try out my healthier hot chocolate or a coffee alternative to see how you like it!
