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6 Health Benefits of Coffee According to a Dietitian

There are so many great health benefits of coffee! Get the scoop, plus a delicious recipe for the dreamiest Vanilla Coffee Bean Cashew Nut Butter.

health benefits of coffee - 2 cups of latte and 1 cup of iced black coffee
OK. But, first coffee!!!
Disclosure: I received free samples of Purity Coffee mentioned in this post. As always, I only recommend products I personally use myself. Thank you for supporting the brands I trust and love.

Coffee has been soaking up some well deserved kudos for its health benefits lately. And, rightly so according to moi (the dietitian)-wink, wink.

Some of the most common questions my clients and readers ask about the health benefits of coffee are:

  • Is coffee good for our health? YES!
  • Is coffee harmful for health? NO! For most people, however there are always exceptions. Consult with your physician or registered dietitian if you’re not sure if you should consume coffee.
  • Why should you drink coffee? KEEP READING!

6 Health Benefits of Coffee

1. Rich in Antioxidants.

Bear with me for a moment. I’m going to get a little nutrition nerdy on you.

Coffee contains a group of antioxidants known as chlorogenic acids, or CGAs, which protect you from damaging free radicals-unstable molecules made in the body naturally, as well as through environmental exposure (i.e. tobacco smoke, chemicals, or uv light).

And, here’s the super awesome thing…

Coffee is actually the richest source of antioxidants in the western diet even more so than some of my favorite ‘superfoods’ like green tea, chocolate, blueberries and kale. You should be eating them too. Just sayin.

health benefits of coffee - antioxidants chart

2. Enhances Athletic Performance

A little caffeine post-workout may have benefits too. Compared to consuming carbohydrates alone, a caffeine/carb combo was shown to increase muscle glycogen by 66% after intense exercise, allowing athletes to exercise harder and longer next time.

In addition, athletes who took in caffeine pre-exercise burned 15% more calories for three hours post-exercise than those who didn’t. Kind of cool, huh?!

3. Lowers Risk of Type 2 Diabetes

This 2014 study showed that participants who increased their coffee consumption by more than 1 cup per day over a 4 year period had an 11% lower risk of type 2 diabetes in the subsequent 4 years compared with those who made no changes in their coffee consumption.

On the flip side, participants who decreased their coffee intake by more than 1 cup per day had a 17% higher risk for type 2 diabetes. 

4. Protects Against Liver Disease

Another potential health benefit of coffee is protection against liver disease. This meta-analysis suggests a 40% reduced risk of liver cancer in people who drink coffee. Research also suggests that coffee consumption is associated with a lower risk of other liver conditions as well.

5. Lowers Risk of Cardiovascular Disease

Studies have shown that high coffee consumption (including decaf) has been linked to a lowered risk of total mortality. And, habitual coffee drinking has been linked to a decreased risk of coronary heart disease in women.

6. Increased Longevity & Cancer Protection

Coffee is valued for its high antioxidant value and phytochemicals, so it is no surprise that coffee has been linked to a decreased risk for certain types of cancers. It also may promote longevity.

According to the American Institute for Cancer Research, “coffee drinkers may live longer than non-coffee drinkers, having lower risk of dying from many cancers – as well as other chronic diseases.”  You can read more about the research on the AICR website here.

(Related: Easy Pumpkin Cheesecake Brownies + The Health Benefits of Coffee)

Maximize the Health Benefits of Coffee by Choosing an Organic, Antioxidant Rich Coffee, Like Purity Coffee

bag of organic purity coffee

A heaping spoonful of low quality instant coffee, or the coffee you might buy at most gas stations, will likely use the cheapest, lowest quality coffee beans. These beans may contain a higher ratio of bean defects (such as insect damage, over-fermented, and oxidized) and higher levels of mold. Plus, the coffee could be stale too.

While many of the health benefits of coffee compounds will still be present, so will toxins and chemicals that can create adverse health effects.

It is best to find a coffee that’s tested to be free of contaminants, like Purity Coffee.

Purity Coffee is the only coffee that is produced with health as the top consideration. Every step of the way, from organically grown plants to fresh, nitrogen-flushed bags, they make sure the coffee is pure and clean.

Not only is Purity Coffee organic and free of contaminants, PURITY is the richest source of antioxidants out of all coffees, and it has the lowest amount of carcinogenic compounds. You can be confident that your health is in good hands when you brew Purity Coffee at any temperature.

How do you like your coffee??? Drink it hot or pour yourself a nice glass of cold brew…

Of course, the health benefits of coffee will diminish if you pile on the sugar and cream, so do your body a favor, and be mindful of what you add to your coffee.

I personally like mine hot with a bit of organic milk, a splash of homemade almond milk, or a pour of organic soy milk. Only rarely do I drink iced coffee, but many people love the smoother, sweeter flavor of cold brew.

Interestingly, because coffee acids are better extracted at high temperatures, cold brew can be up to 60% less acidic than hot brewed coffee. Since fewer acids are extracted than from a typical heated brewing process, it doesn’t have the same bitter bite to it that can be off-putting for some.

Beside drinking your daily cup (or 2 or 3…) of Joe to enjoy the health benefits of coffee, try cooking with it too! Here’s an easy & delicious recipe to get you started!

Vanilla Coffee Bean Cashew Butter

OMG, swoon!!! This vanilla coffee bean cashew butter is an indulgent, yet super healthy treat. Enjoy it on top of slices apples, or simply straight off the spoon. The choice is yours!
5 from 2 votes
Print Recipe Pin Recipe
Prep Time: 5 minutes
1 hour
Total Time: 1 hour 5 minutes
Servings: 10 servings1

Ingredients

Instructions

  • Place cashews in a bowl and cover with hot water. Let stand for at least 1 hour or overnight.
  • Add all ingredients to a food processor and process until smooth and creamy.

Notes

Shortcuts

If you’re short on time, you can try using un-soaked cashew nuts. You may need to process the nut butter longer, but it will still be delicious!

Serving Suggestions

 

Nutrition

Serving: 1serving | Calories: 149kcal | Carbohydrates: 9g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Sodium: 3mg | Potassium: 175mg | Fiber: 1g | Sugar: 3g | Vitamin C: 1mg | Calcium: 12mg | Iron: 2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast, Dessert, Snack
Cuisine American, Gluten Free, Low Carb, Mediterranean, MIND Diet, Paleo, Vegan
Keyword homemade nut butter
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I’m Giving Away Free Coffee!!!

Head on over to Instagram and enter my giveaway to win a 3 month supply of organic Purity Coffee, a coffee mug, and a coffee grinder!

Let’s Chat!

Are you a coffee lover? Did you learn anything new about the health benefits of coffee? Do you prefer hot coffee or iced coffee???

1 thought on “6 Health Benefits of Coffee According to a Dietitian”

  1. What a very interesting read. I was surprised that coffee lowers the risk of cardiovascular disease as i was under the impression caffeine was bad for the heart? Many friends and relatives often complain about me drinking a 1 liter jug of black coffee every day, i will certainly be sending them this article!

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