Coffee has been linked to longevity, but the benefits largely diminish when flavors and creams are added. A recent study indicates that daily coffee drinkers—specifically those who stick to black coffee or minimally sweetened versions—experience a 15-17% lower risk of premature death compared to non-drinkers.
Conducted by researchers from Tufts University, the study tracked nearly 50,000 American adults over more than a decade. Past studies compelled researchers to delve deeper into the health implications of various coffee drinking habits. The results revealed that while coffee drinkers showed significant decreases in mortality rates, those consuming flavored or heavily sweetened coffee had no health advantages, effectively negating the potential benefits.
From the data collected through U.S. government health surveys spanning from 1999 to 2018, researchers monitored more than 46,000 participants, aged 20 and older, with health outcomes verified through National Death Index records. Over the follow-up period, 7,074 individuals died—1,176 from cancer and 1,089 from cardiovascular diseases. Notably, those consuming 2 to 3 cups of coffee per day exhibited the most considerable benefits, showing a 17% lower risk of death, while even individuals who had less than a cup daily noted an 11% reduction.
Examining the influence of additives, the study categorized coffee based on the levels of added sugar and saturated fat per 8-ounce serving. Participants who drank black coffee alone saw a notable 14% reduction in all-cause mortality. Similarly, those with minimal added sugar (under 2.5 grams) or saturated fat (under 1 gram) had equivalent benefits. In contrast, individuals drinking coffee with higher sugar and fat contents saw no significant decrease in mortality risk. The average cup of coffee in the U.S. contains about 3.24 grams of added sugar and 0.52 grams of saturated fat, suggesting many are surpassing thresholds necessary to realize health benefits.
An important finding in the study, published in The Journal of Nutrition, pointed to caffeine as the primary factor contributing to the health benefits, as decaffeinated coffee did not show the same associations. Caffeinated coffee was linked to reduced risk of death from various causes, aligning with other research indicating that caffeine may enhance metabolism, reduce inflammation, and improve insulin sensitivity. The presence of other beneficial compounds in coffee, such as chlorogenic acid and polyphenols, also supports these health claims.
Interestingly, the study observed that protective effects were specific to those who did not consume tea; among tea drinkers, the correlation between coffee and longevity was absent, although the reason remains unclear.
This research serves as a dual reminder for the estimated 150 million American coffee drinkers. On one hand, drinking coffee could indeed bolster your lifespan; on the other, indulging in sugary, creamy beverages can negate these advantages. After considering a wide array of lifestyle and health factors—including age, gender, race, income, smoking habits, alcohol consumption, exercise, diet quality, and preexisting health issues—researchers consistently found that moderate, uncomplicated coffee consumption correlated with lower mortality rates. The ultimate message? Simple coffee, especially when enjoyed black or with a light sweetener, may significantly contribute to a healthier lifestyle, while overly indulgent versions may strip away those health perks.