How To Avoid Going Crazy — And Other Benefits of Drinking Coffee

I got a very cool surprise in the mail this week. My buddy Chris, Toronto trainer and genius behind Fit & Busy Dads, shipped me a bag of gourmet organic espresso beans from his favorite coffee haunt.

One of the things I love about my job is getting to travel around the world and meet cool people like Chris. He took me to his coffee joint the last time I was in Toronto. It was an experience to be savored. And it was also an exercise in good health and continued sanity.

Coffee gets a pretty bum rap from conventional wisdom. It’s blamed for all sorts of evils. But most of the charges are pure malarky. Not only that, coffee is increasingly being identified as a downright healthy beverage.

Keep Your Wits About You

To get the ball rolling, consider the fact that regular coffee consumption may help us avoid dementia as we age (Eskelinen MH, et al.). That sounds good to me! And on a more anecdotal note, coffee can just plain make you happy. Enjoying a great cup of coffee with friends is a good way to wind down. And ditching stress through enjoyable activities is a sure way to encourage a long and healthy life.

I Take My Coffee To Heart

Coffee has also been credited with heart healthy benefits in a string of recent studies. Regular consumption of decaf has been associated with better blood flow (S Buscemi, et al.). Drinking 1-3 cups of regular coffee per day was shown to reduce the risk of death from cardiovascular disease by 24%. (Andersen LF, et al.)

Don’t Skimp On Your Cuppa Joe

If you want to reduce the risk of death from cardiovascular disease, don’t be stingy with your coffee consumption. One study showed that at least 6 or more cups of coffee a day reduced the risk in men by 20%. (Lopez-Garcia E, et al.)

Geez, even I don’t drink that much… It’s a bit easier for the ladies to make their quota. Women peaked out at 4-5 cups per day and a reduced risk of 24%.

A Stroke Of Luck

Guess I luck out again. It appears my love of coffee may even reduce my risk of stroke. When it comes to the most common type of stroke, cerebral infarction, “Compared to men drinking less than 2 cups of coffee a day, men drinking 8 or more cups of coffee a day were at a 23 per cent reduced risk of cerebral infarction.” (Larsson SC, et al.)

A Tonic For The Maladies Of Civilization

The SAD (Standard American Diet) and the accompanying low levels of physical activity prevalent in our society are bad news. They form the perfect storm for the creation of a host of metabolic disorders which eventually lead to diabetes.

Obviously, taking care of the cause should be our number one priority. But it seems coffee can even help keep us out of the metabolic madness to which our habits predispose us.  Six or seven cups a day could reduce risk of diabetes by as much as 35%. (Odegaard AO, et al.)

What's In The Other 98%

So what’s up with coffee. How is it that caffein is the new elixir of life. Well, you may not know that only 2% of coffee is comprised of caffein. And it may be the stuff that makes up the other 98% that’s so good for us.

For instance, it’s thought that the magnesium content of coffee may be responsible for some of it’s protective effects from diabetes.

Coffee is also chock full ‘o antioxidants. And the best news is, the roasting process — the very thing that makes coffee so delightful — actually increases the antioxidant effectiveness of these plant phenols!

Take It With A Grain Of Salt

No, I don’t mean your coffee. And if you want my opinion, take your coffee black, no sugar. That’s the only way to truly appreciate it’s wonders. But I do have a few words of caution…

Coffee is absolutely addictive and must be treated with the due respect that any such substance deserves.

Conventionally grown coffee is also one of the most sprayed crops on the planet, so endeavor to go organic as often as possible, especially if you consume large quantities.

But other than that, if you enjoy coffee — and if you don’t then you haven’t really given it a real chance — then by all means go ahead and enjoy your cuppa Joe.

So what's YOUR take? Do you like coffee? Do you believe coffee is bad for you? Can it be healthy, or do addicts like me just like to rationalize our love of the black nectar? Let us know your thoughts in the comments...

Comments

[Owen]

Adam,
No rationalizing necessary!
Few things provide such a range of sensory experiences as a cup of GREAT coffee; that unique combination of taste and scent is at once invigorating and very comforting. It's just a superior moment when you encounter that perfect brew.
I have read numerous studies in the past that highlighted beneficial antioxidant properties, but to be honest I'm not too interested in justifying my consumption with a healthy angle....I just love the stuff.
Lately I've taken to adding a little coconut cream to an occasional mug and it adds a great new twist.
Excellent post idea!

Owen

[Bill]

You bet.... Java Joe here ...actually Bill, a fresh cup of organic coffee (from a local supplier..sweet! ;-) Is a regular part of my day.

In fact, a cup of organic Java, along with the Bodyweight Blueprint for Fat-loss has helped me lose 12 stubborn pounds, increase my strength-stamina along with just plain feeling good. Also agree with you, enjoying it with friends, or just a quiet moment organizing my day...a nice cup of coffee...especially an organic expresso...Just what the doctor ordered!

Always enjoy your posts, both for their relevance, humor, and just plain enjoyment. So make it a part of my daily reading!!!

All the best to you ~

Bill

[Rachel Allen]

When I first went keto I started having heart palpitations and automatically blamed my 4 plus cuppa day habit. I mean just everyone knows coffee hurts your heart right?

Then I blamed the coconut oil, then I blamed the saturated fact, ect.

Come to find out I just needed magnesium. Now I'm back to my 4 cups and feeling great!

I think coffee gets blamed for issues with no trouble shooting to see if it may be more than the lovely "joe". Really happy to have found out I can drink it and feel good. Very good post!

[Clement]

hey adam,
Don't you still need to add cream and sugar to your coffee? that fills it up with a lot more calories. i guess the black expresso versions are the healthiest ones if you're looking to lose fat, right?

Clement

[The Mind Relaxer]

A little sugar works for me and I always see to it that I'll have a sip during my break times that's 3x a day actually.

[Adam Steer]

IMO, its a sacriledge to add cream and sugar to coffee... ;-)

Its not coffee anymore if you put anything in it.

Cheers,

Adam

[Kate]

I love my coffee (and I agree, black is the way to go), but I just read that it can effect fertility!!! I usually have about 5 cups a day, so I'm going to have to cut that way back if I'm ever going to become a human incubator:).

[joey]

well well.. THIS is some great news :-)
had crossed this info before still pleasant to be reminded.

I agree with coach Steer, coffee....BLACK or it just ain't coffee anymore...lol
I would love to hear more about the beans sent over form TO, I'm always looking to try another organic espresso .

ciao

joey

[S.C. Landes]

Ah- now here is something near and dear.

One other thing to remember is that the brew method is just as important as the beans being brewed. Using a french press or similar brew method gives you all the flavor and natural oils that you are looking for in order to retain the health benefits. Unwaxed paper cups and filters absorb most of it.

And so far as fertility is concerned...my wife and I are due for our sixth in Jan. So, i don't know if I believe that...at least for the guy end.

-scl

[Richard]

Hello fellow coffee fans!

I am right there with you in my love of the black nectar. However, there does need to be some serious moderation around coffee consumption because of the caffeine.

Caffeine helps trigger the "fight or flight response...which is great if you are not sitting at a desk all day. The trouble is that long-term coffee drinking maybe sabotaging your health goals by over working your adrenal glands. Studies continue to show over stimulating the adrenal glands can result in fatigue, insomnia, weight gain, depression, suppression of the immune system, moodiness, skin problems and muscle and bone loss.

I love an Americano as much as the next guy, but make sure to account for the daily amount of caffiene consumed.

Cheers,
Richard

[His Sinfulness]

I wish I could join you in enjoying a cup of coffee, but I must lack the taste buds for it - coffee is just plain nasty to me. Unless it has so much milk and sugar in it that it's hardly coffee anymore it tastes terrible. I also don't like beer or dry wines... I just hate things which are bitter.

[Adam Steer]

His Sinfulness - Not very sinful... ;-)

[Adam Steer]

Love all the comments. And I'm comforted that I have a few sympathetic ears...

Cheers,
Adam

[Jesse]

I have to agree with Richard who posted above regarding caffeine. Many of the substances in coffee are likely health promoting, but caffeine is not your friend.

It is a stimulant and gives you that wonderful boost of energy, but chronic use promotes chronic dominance of the sympathetic nervous system over the parasympathetic. This leads to adrenal overload, high blood pressure, insulin resistance, increased blood cholesterol levels, decreased immune system function, etc.

Decaf is a much better option, as far as health is concerned. Just some food for thought.

[Priyam]

Adam, with all due respect, I recommend you stick to fitness & not food/nutritional topics. I don't mean to sound harsh & you know that I already luv your work. But this is very dangerous. we live a very stimulated lifestyle usually at the expense of our health. and coffee readily qualifies as a both an artificial stimulant & systemic toxin. Sorry Bro but I gotta keep it real.

[S.C. Landes]

Decaf processing methods often strip any nutritional benefits gained. Have to disagree with the last few, while I agree that we live in a stimulated lifestyle. Without care too much coffee hurts more than helps, but there are many benefits that have been proven to exist within the holy bean. Its not overly processed, sugared, preservativ-ed (that can't be a word) and fresh roasted is the bee's knees. I have heard that chain stores artificially increase the caffiene content, which obviously would be a bad thing, but in and of itself...

I would stick to worrying about people chugging sodas with no nutritional benefits, and leave off on my cuppa. We are all addicts in one form or fashion, its a matter of choosing the best one for you.

Adam, keep on with the program.

-scl

[Troy]

i read somewhere that coffee was good for fertility... something about the sperm having better motility, than non coffee drinkers.

I love having my cup or two of coffee daily.... mmmm... when i lived in portland, we were all so spoiled there, Stumptown coffee!!

troy

[Petro]

Mmmm Stumptown!

[Johnny at The Lean Saloon]

What a timely post, as I spent half the night (last night) reading the forums at coffeegeek.com trying to figure out the best espresso maker for the home. It seems the classic "lever espresso maker" is the way to go, with a bit of a learning curve.

I'm happy to hear that I can enjoy more than two or 3 cups of joe without frying myself!

[Dan]

Second the timeliness of this post. I was about to call off my workout today because of lack of sleep last night, but stumbled upon this from Mark's Daily Apple.

I don't know about six cups a day, but I definitely savor my morning 1-2 cups, and every so often that second dose in the afternoon like I will do today. But I always look at it like a loan. I am borrowing energy I don't actually have, and thus must pay it back with extra sleep tonight. It's when you get in the habit of overspending without paying it back that you get in trouble!

[Mick Solomons]

If it makes you happy, do it!

Personally I love my coffee, I usually only have 3-4 cups a week but the whole process of sitting down with a friend or my wife, and having a nice relaxing cup of coffee, the positive far outweigh the negatives.

I think the other side of the coin is to look at how caffeine effects insulin resistance and stress. http://www.teeccino.com/diabetes.aspx

Is there enough caffeine in 1 cup of coffee to make a big difference? If you're following a low-carb diet and doing IF is it still ok?

Personally for me, I haven't noticed much difference in performance or general well-being on days where I didn't drink coffee. But I sure find a good cup of coffee to be relaxing and enjoyable.

Cheers

[www.google.com/accounts/o8/id?id=AItOawmJJDWFPnvVAAYerofCti3utb07d2H_xlQ]

Sorry "Priyam".

I have to keep it real to, and the primary literaure is clear on this. Coffee is a VERY good thing, just try to consume the
dcaffeinated mostly.

[www.google.com/accounts/o8/id?id=AItOawmJJDWFPnvVAAYerofCti3utb07d2H_xlQ]

* edit

My keys aren't working right when I press down on them, and it should read "too".

[UofA Eric]

Awesome article! I wonder if all the benefits mentioned apply only to regular coffee or to decaf coffee as well? Is it the caffeine that causes these benefits or the whole deal?

[Kam Zardouzian]

Brewing method also makes a significant different in the good/not-so-good benefits of coffee.

Using a paper filter, for example, captures a lot of the essential oils that are good. Instead of paper, use a reusable gold filter if you like to use a coffee machine.

If you use a French press, the temperature of the water is important: too hot and you'll "cook" the coffee and alter the chemical makeup of the coffee. Take the water off the pot and let it rest for about 45 seconds once it's reached boiling point.

Put hot coffee in a plastic mug...well, get ready for toxins to seep into your coffee.

The preferred method of brewing is espresso style, French press using a glass container, or stove top espresso style but make sure it's stainless steel and not aluminum.

I learned all this while doing my thesis on coffee (production to consumption) a few years back.

In health.

[Jason Ward]

Caffeine is a stimulant which sets your metabolic processes out of whack. I was once a caffeine addict and it's very clear to me that it puts your system out of ballance. We're not designed to consume the stuff and certainly not six cups. What terrible advice.

[Brenda]

Coffee wakes the mind and the body.

[Chris - Zen to Fitness]

Nothing better than a small black americano to start the day. Its something I always look forward to accompany my breakfast! Great simple post BTW

[Roger Elliott]

I love coffee, as most of your commenters, but I can't help but think it contravenes the usually reliable rules "If it's too good to be true, it probably is", and "there's no such thing as a free lunch".

There's the seemingly solid insulin resistant effect, for example:
http://www.ncbi.nlm.nih.gov/pubmed/15213023

And then, something that triggers adrenal release on a regular basis...

But it's so very nice, and it really helps you get stuff done ;-)

[sabrina]

It is great to hear that something I enjoy like coffee can be healthy...Thank God!

[forrest stokstad]

coffee is my health drink. I go out of my way each day to drink it.
It is good not only for diabetes but also for many other things listed in webmd.com.
My whole social life that revolves around coffee is totally unexpected and welocme in my life.
Forrest

[Xenadrine RZR-X]

Thanks for the amazing post, Now I will read time to time that...

[Amy]

Ohh this one is interesting, I've bookmarked it because I'm going to read it at night so that I can focus :P

[Heather]

I wonder if all the benefits mentioned apply only to regular coffee or to decaf coffee as well? Is it the caffeine that causes these benefits or the whole deal.

[Heather]

I love coffee, as most of your commenters, but I can't help but think it contravenes the usually reliable rules "If it's too good to be true, it probably is", and "there's no such thing as a free lunch".

[Heather]

I have read numerous studies in the past that highlighted beneficial antioxidant properties, but to be honest I'm not too interested in justifying my consumption with a healthy angle....I just love the stuff.

[Heather]

I think coffee gets blamed for issues with no trouble shooting to see if it may be more than the lovely "joe". Really happy to have found out I can drink it and feel good Very good post.

[Heather]

I guess the black expresso versions are the healthiest ones if you're looking to lose fat,right.

[Heather]

I always see to it that I'll have a sip during my break times that's 3x a day actually.

[Heather]

I would love to hear more about the beans sent over form TO, I'm always looking to try another organic espresso.

[Heather]

I don't know about six cups a day, but I definitely savor my morning 1-2 cups, and every so often that second dose in the afternoon like I will do today.

[Heather]

I am right there with you in my love of the black nectar. However, there does need to be some serious moderation around coffee consumption because of the caffeine.

[Heather]

I think the other side of the coin is to look at how caffeine effects insulin resistance and street.Is there enough caffeine in 1 cup of coffee to make a big difference.

[Heather]

I love an Americano as much as the next guy, but make sure to account for the daily amount of caffiene consumed.

[Heather]

I recommend you stick to fitness & not food/nutritional topics. I don't mean to sound harsh & you know that I already luv your work. But this is very dangerous. we live a very stimulated lifestyle usually at the expense of our health.

[Heather]

h I could join you in enjoying a cup of coffee, but I must lack the taste buds for it - coffee is just plain nasty to me. Unless it has so much milk and sugar in it that it's hardly coffee anymore it tastes terrible.

[Heather]

I recommend you stick to fitness & not food/nutritional topics. I don't mean to sound harsh & you know that I already luv your work. But this is very dangerousand coffee readily qualifies as a both an artificial stimulant & systemic toxin. Sorry Bro but I gotta keep it real.

[Heather]

I agree that we live in a stimulated lifestyle. Without care too much coffee hurts more than helps, but there are many benefits that have been proven to exist within the holy bean.

[Heather]

I have heard that chain stores artificially increase the caffiene content, which obviously would be a bad thing, but in and of itself.

[Heather]

I was once a caffeine addict and it's very clear to me that it puts your system out of ballance. We're not designed to consume the stuff and certainly not six cups.

[Heather]

I always look forward to accompany my breakfast! Great simple post BTW.

[Heather]

I definitely savor my morning 1-2 cups, and every so often that second dose in the afternoon like I will do today.

[Heather]

I can't help but think it contravenes the usually reliable rules "If it's too good to be true, it probably is", and "there's no such thing as a free lunch".

[Heather]

It is good not only for diabetes but also for many other things.My whole social life that revolves around coffee is totally unexpected and welocme in my life.

[Carrie]

I agree that we live in a stimulated lifestyle. Without care too much coffee hurts more than helps, but there are many benefits that have been proven to exist within the holy bean.

[Nike Shox Rivalry]

"Because of the fundamental moral is a bad, though. You have some knowledge and skills, nor very useful."Do you think so?

[Becky]

Drinking a lot of coffe will cause you several disease. And I will advise you to do not add extra sugar in coffe.