Is coffee good or bad for you? Few topics in nutrition create as much confusion as the health benefits of coffee, or its risks.



Yet, when you look at the research, the evidence is clear: coffee is good for you.



Of course, I'm referring to a plain cup of Joe. I'm not referring to a cappuccino, macchiato, latte, or any other Java-flavored beverage.





The Health Benefits of Coffee



Coffee provides a number of health benefits, with few, if any, significant risks. That said, numerous myths still surround it. I'll cover the majority of health benefits here, and touch on a few of the potential drawbacks.



Read more: How to Make the Best Drip Dark Roast Coffee.



Enhances weight loss



Coffee reduces appetite. That makes it a great option when intermittent fasting or dieting.



In overweight or obese people, drinking two to four cups per day reduces food intake later in the day.




Higher coffee consumption was associated with significantly lower total body fat percentage and trunk body fat percentage in a dose-response manner (all P values < 0.05) among women.
Chao Cao, et al.



The caffeine also raises metabolic rate, which could contribute to weight loss as well. The caffeine activates brown adipose tissue, a more metabolically active type of fat tissue.



The effect is relatively small, though. Four cups of Joe, which contains about 320 milligrams of caffeine, would burn an extra 32 calories per day.



Enhances physical / athletic performance



Most of the performance-enhancing effects of coffee come from caffeine.



Caffeine:




improves reaction time



enhances fat metabolism



increases stamina



improves strength



improves power



reduces mental fatigue




Though coffee does contain caffeine, you probably won't be able to get enough caffeine from a standard cup of coffee to enhance exercise performance significantly. You might need to drink a nitro cold brew, a caffeinated energy drink, or take a caffeine pill.



However, I'd recommend only using high-dose caffeine on occasion, such as during competition or for a game. If you use high doses all the time, your tolerance to caffeine reduces its stimulatory effect.



Enhances cognitive and nervous system function



Animal research shows caffeine may protect the nervous system from inflammation and protect the brain from developing Alzheimer's disease.



Those who drink three to five cups of Joe per day during mid-life have a 65% lower risk of developing late-life dementia and Alzheimer's Disease when compared against non-drinkers.



Heavy consumers also have a reduced risk of developing multiple sclerosis.



In women, it may reduce the rates of depression while improving mental acuity, energy, and wellbeing in both men and women. Coffee's effect on acetylcholine and serotonin contributes to its cognitive benefits.



Improves blood sugar control and reduces the risk of diabetes



When compared with people who don't drink coffee, those who drink 6 cups per day reduce their risk of type 2 diabetes by 33%.



Interestingly, caffeine reduces insulin sensitivity, so the blood sugar benefits must come from other compounds in coffee, such as chlorogenic acid, lignin's, quinines, and trigonelline.



Reduces the risk of cardiovascular disease



Three to five cups of coffee per day lowers the risk of cardiovascular disease. Drinking more than that does not raise or reduce the risk according to a meta-analysis that included more than 1 million people.



Though this sounds promising, I should mention that two diterpenes in coffee – cafestol and kahweol – can raise cholesterol and triglyceride levels in some people. However, they are removed when you drink filtered Java. Unfiltered coffee, such as French press or espresso, would contain these diterpenes.



The other benefits still significantly outweigh the potential risk associated with coffee, so go ahead and drink unfiltered coffee if you like it.