Thinking of quitting coffee this year? You might want to reconsider as having a cup of Joe a day could lead to a longer life and less risk of heart disease, a new study says.
Last week, the European Heart Journal published a study linking morning coffee consumption to a lower risk of mortality and a reduced risk of cardiovascular disease and stroke.
Humber Polytechnic’s Nutrition Professor and Registered Dietitian Angela Wallace explained the science behind these findings and how coffee contributes to improved heart health.
“…Coffee, whether it’s caffeinated or decaffeinated, contains antioxidants and polyphenols, which all have properties that can help reduce inflammation and oxidative stress in the body, all of which play a role in heart disease and cancers and other chronic health conditions,” she told Now Toronto on Tuesday.
“We also know that coffee is a stimulant, so it can enhance mental alertness, it can improve mood, reduce cognitive function, so that we’ve known for much longer. And then more recent research is showing how coffee and some of those antioxidant properties can be potentially beneficial for health,” she continued.
BLACK COFFEE IS THE HEALTHIEST OPTION
In particular, she notes that black coffee is the healthiest option, as adding sugar and cream increases fat content and diminishes its health benefits. She also advised that moderation and timing are crucial elements to a healthy coffee routine.
“There have been studies that look at excessive coffee consumption and that potentially being problematic. So, we see that sweet spot being one to three cups a day before noon, ideally. So it’s really showing us that the timing of when we eat or drink food matters,” Wallace said.
Wallace stressed the importance of starting the day with water to rehydrate after sleep.
“So, especially after a night’s sleep, your body is naturally going to be dehydrated. So, I always suggest starting your day with one to two cups of water to help kick start your metabolism and get things moving in the morning. So, that would be ideal before coffee, before any food, and then following it up with a well balanced, nutrient dense breakfast would be optimal,” she explained.
She highly recommends a protein rich breakfast to help with stabilizing blood sugar levels, optimize energy levels and to boost immunity especially during winter months.
DOWNSIDES OF TOO MUCH COFFEE
While coffee has its perks, overconsumption and excess of the beverage can lead to problems, such as jitteriness, anxiety and disrupted sleep patterns if taken during the afternoons and evenings.
“Melatonin is a neuroendocrine hormone that plays a big role in our circadian rhythm, and we see that it can influence your sleep quality, how quickly you can fall asleep, how you stay asleep,” Wallace said.
“And we also see that low levels of melatonin are associated with higher oxidative stress, and when we have more oxidative stress, we might have increased blood pressure, increased risk of heart disease. So, it’s not all good for coffee, there’s definitely some pros and cons to drinking it,” she continued.
MORE THAN HALF OF CANADIANS BELIEVE COFFEE IS A NECESSITY
According to a 2024 survey by Kitchen Aid Canada published in September, Canadian coffee drinkers believe coffee is an essential part of their everyday lives. Many Canadians claimed they would give up soda (42 per cent), alcohol (30 per cent), or social media (22 per cent) over coffee. In some cases, even television (14 per cent) and sex (eight per cent).
The study found that Canadians primarily drink coffee not only for the taste (68 per cent) but out of necessity, with a quarter of respondents admitting they can’t start their workday (26 per cent), eat breakfast (22 per cent) or leave the house (21 per cent) until they’ve had a cup.
In addition, 37 per cent of respondents admit they couldn’t go more than one or two days without a cup.
“Half of Canadian coffee drinkers (53 per cent) visit coffee shops as a nice little treat or to get a beverage they would not make for themselves at home (34 per cent), with brewed coffee (44 per cent), iced coffee (31 per cent) and lattes (29 per cent) topping the list of preferred coffee orders,” the survey said.
Based on the survey, Alberta is considered the most caffeinated province, with coffee drinkers consuming two or more cups of coffee a day (69 per cent), followed by Ontarians at 67 per cent. On the flip side, Quebec City is the least caffeinated city, with half of regular coffee drinkers having only one cup per day at 54 per cent.
The survey was conducted among 2,001 Canadian coffee drinkers between Aug. 16-23, 2024, with a margin of error plus or minus 2.19 percentage points, 19 times out of 20.
