Coffee, a beloved morning ritual for millions, may offer far more health benefits than previously thought. According to experts at Which?, the popular beverage could be akin to “sipping from the fountain of youth.” The key lies in polyphenols, antioxidants found in coffee beans that protect cells from damage and reduce inflammation.
Unfiltered Coffee and Cholesterol
However, the consumer group warns that unfiltered coffee, such as that from a cafetiere or French press, contains oils that can raise cholesterol levels. Paper filters, on the other hand, help remove these oils, making filtered coffee a healthier choice for those concerned about cholesterol.
Longer Telomeres Linked to Coffee Consumption
Citing a study from King’s College London, Which? notes that regular coffee drinkers who consume 2 to 4 cups daily have longer telomeres compared to non-drinkers. Telomeres are protective caps at the ends of chromosomes that shorten with each cell division. Shorter telomeres are associated with cellular ageing. The study suggests that coffee drinkers may have a biological age up to five years younger than their chronological age.
Reduced Dementia Risk
Further benefits include a lower risk of dementia. A study published in the Journal of the American Medical Association found that drinking 2 to 3 cups of caffeinated coffee daily was linked to an 18% reduction in dementia risk. However, exceeding this amount did not provide additional protection. To ensure good sleep, it may be best to limit consumption to four cups or less per day.
Another study from the Harvard Gazette, involving over 130,000 participants, confirmed that two to three cups of coffee daily can reduce dementia risk and slow cognitive decline. Both men and women with the highest caffeinated coffee intake had an 18% lower risk of dementia compared to those who drank little or none.
Gut Health and Coffee
Which? also highlights the impact of coffee on gut health. A bacterium called Lawsonibacter asaccharolyticus is 6 to 8 times more abundant in the gut of coffee drinkers. A diverse microbiome is associated with better overall health. To promote gut diversity, experts recommend switching up the origin of coffee beans regularly.
ZOE, founded by Tim Spector, supports these findings. Their PREDICT studies showed that coffee drinkers tend to have more diverse microbiomes, possibly due to the soluble fibre and prebiotic properties in coffee. In a ZOE podcast, Spector noted that coffee likely contains more fibre than a glass of orange juice.
Diabetes Risk Reduction
Observational studies suggest that 3 to 5 cups of black coffee daily can reduce the risk of type 2 diabetes by up to 30%. However, there is a catch: caffeine is a stressor, and on an empty stomach or after poor sleep, it may raise blood sugar levels. To mitigate this, experts recommend drinking coffee after breakfast to keep insulin levels steady.
