Is coffee healthy? Is decaf a better choice?

Let’s just dive right into this cup of java, shall we?

Coffee DOES have health benefits, but are those benefits from the coffee bean or from the caffeine? And the answer is… BOTH!

Coffee has complex effects on our metabolism, heart health, and body composition because it contains active compounds. Only one of those compounds is caffeine (I bet you knew that), so let’s save it for last and look at the other compounds and their benefits.

Coffee is:

1. Rich in Antioxidants

Coffee is packed with antioxidants, such as chlorogenic acid and polyphenols, which help fight oxidative stress and inflammation in the body. These antioxidants may support overall health and reduce the risk of chronic diseases like heart disease, type 2 diabetes, and some types of cancers. If you want to read more about it, click HERE.

2. Supports Gut Health

Chlorogenic acid can promote the growth of beneficial gut bacteria, such as Bifidobacterium and Lactobacillus. It may help improve gut microbiome diversity, which plays a key role in digestion, immunity, and overall wellness.

3. Liver Protection

Regular coffee consumption has been associated with a lower risk of liver-related conditions, including fatty liver disease, fibrosis, and cirrhosis. Studies suggest that certain compounds in coffee, like kahweol and cafestol may inhibit cancer growth, provide neuroprotective benefits, and support liver function. You can read more HERE.

Side Note:

This is a good time to talk about Filtered vs. Unfiltered Coffee, because not all of coffee’s health benefits make it through the filter. Some do, but they’re diminished. Personally, I use a stainless steel French Press. Here is the one I use.

Another Side Note:

Oy… now I gotta tell my favorite peeps that their cream can block these health benefits. Yes, it’s true that dairy can interfere with the bioavailability of some polyphenols in coffee, particularly chlorogenic acid and caffeic acid.
Why? It’s the casein, a protein found in milk that binds to polyphenols, making it harder for our bodies to absorb them.

But casein isn’t all bad. It’s a slow-digesting protein, and some people find that a small amount of dairy, like cheese or cottage cheese before bed, helps with sleep. Casein provides a steady release of amino acids over several hours, potentially aiding recovery during sleep.

Back to Coffee:

4. Body Composition and Metabolism

• There are studies linking coffee intake to better metabolism and body composition. I figured that was due to the caffeine, but that isn’t the whole story.
• Remember chlorogenic acid? It inhibits glucose absorption in the intestine and reduces fat accumulation, which may support weight loss.
• Additionally, coffee increases thermogenesis (the body’s production of heat) and fat oxidation. While caffeine is a significant driver of these effects, coffee’s polyphenols and antioxidants also play a huge role. Research shows that drinking coffee enhances fat metabolism both at rest and during exercise. And get this—this happens even in decaffeinated coffee drinkers, so it’s not just caffeine causing the effect.
• Coffee may also aid in weight loss because it acts as an appetite suppressant for some people. Again, this effect is observed in both caffeinated and decaffeinated coffee, likely it is because of the bioactive compounds in black coffee.

SPOTLIGHT: Chlorogenic Acid

• Chlorogenic acid keeps popping up, so let’s break it down. It’s found in coffee, as well as other foods like apples, plums, cherries, eggplants, artichokes, and certain herbs. But coffee contains the highest amount by far.
• Research shows that chlorogenic acid contributes to weight management by promoting thermogenesis, which increases calorie expenditure. It also impacts glucose metabolism by reducing glucose absorption in the intestine and enhancing insulin sensitivity.
• Oh, and the AMPK pathway? Chlorogenic acid influences it too. When you hear AMPK, think metabolism and energy!
• You can read more HERE

So, whether you enjoy your coffee hot or iced, caffeinated or decaffeinated, drink up and savor every sip knowing that your coffee is working hard for you. It is supporting heart and liver health, promoting a diverse gut microbiome, helping manage appetite, and even aiding weight control. Coffee is more than just a morning ritual. I mean, I am good with it just being a morning ritual, but it is nice to know there are overall wellness benefits in every cup.

As always, let me know if you have questions