National Coffee Day (Sept. 29) is a celebration for coffee enthusiasts everywhere. Whether you enjoy a bold espresso or a smooth cup of decaf, coffee is more than just a drink—it’s a daily ritual cherished by millions. However, alongside its popularity, coffee has attracted several myths about its effects on health. Let’s explore the facts about coffee and your well-being, debunking common misconceptions so you can enjoy your brew with confidence.

Fact: While decaf coffee undergoes a process to remove most of its caffeine, it’s not entirely caffeine-free. An average eight-ounce cup of decaf still contains about 2-7 milligrams of caffeine, compared to the 70-140 milligrams in regular coffee. Though this amount is minimal, those highly sensitive to caffeine should be aware of its presence.

Fact: The belief that coffee dehydrates you stems from its diuretic effects, which can increase urine output. However, the water in coffee more than compensates for this effect, meaning that coffee can still contribute to your daily fluid intake. Studies show that moderate coffee consumption does not cause dehydration.

Fact: Some people worry that drinking coffee can weaken bones and lead to osteoporosis, but research shows that this risk is minimal. While caffeine can slightly decrease calcium absorption, the effect is small and can be easily offset by consuming enough calcium. Moderate coffee intake has not been shown to harm bone health when combined with a balanced diet.

While coffee itself can offer health benefits, the impact changes when you add sweeteners and creamers.

Sugar and Artificial Sweeteners: Adding sugar or artificial sweeteners to your coffee can significantly increase calorie intake and may lead to various health issues such as weight gain, diabetes and heart disease. Even though artificial sweeteners offer a low-calorie alternative, some studies suggest they may affect metabolism and gut health. It’s best to use these in moderation.

Creamers: Many commercial creamers are loaded with added sugars, unhealthy fats and artificial ingredients. Opting for natural alternatives like milk, almond milk or coconut milk is a healthier choice. Always check the nutritional labels to make informed decisions about what you’re adding to your coffee.

Coffee also provides several health benefits when consumed in moderate portions.

Rich in Antioxidants: Coffee is one of the largest sources of antioxidants in the modern diet. These antioxidants help combat oxidative stress and inflammation, promoting overall health.

Enhanced Cognitive Function: Regular coffee consumption is linked to a reduced risk of neurodegenerative diseases like Alzheimer's disease and Parkinson's disease. The caffeine and antioxidants in coffee contribute to better brain health and cognitive function.

Supports Weight Management: Caffeine can boost metabolism and aid in fat burning. However, these benefits can be negated by adding high-calorie sweeteners and creamers. For the best results, enjoy coffee with minimal additives.

Lowers the Risk of Type 2 Diabetes: Studies show that regular and decaf coffee drinkers have a lower risk of developing type 2 diabetes, likely due to coffee’s ability to improve insulin sensitivity and regulate blood sugar levels.

As we celebrate National Coffee Day, it’s clear that coffee, when enjoyed in moderation and with mindful additions, can be part of a healthy lifestyle. By focusing on the facts, Union Health aims to keep our community informed and healthy. Here’s to informed sipping and good health!

References

1. Harvard T.H. Chan School of Public Health. (n.d.). Coffee and Health. Harvard Health .
2. Mayo Clinic. (n.d.). Caffeine content for coffee, tea, soda, and more. Mayo Clinic .
3. National Institutes of Health. (2021). Coffee Consumption and Health: An Umbrella Review of Meta-Analyses of Multiple Health Outcomes. NIH .
4. American Heart Association. (2018). Added Sugars. AHA.