Coffee could add years to your life, only if you drink it right

Love your morning coffee but worried it’s doing more harm than good? You’re not alone. A new bunch of studies — including one from Tufts University — show that moderate coffee intake might actually help you live longer. Durgesh Nandan Jha speaks to liver specialist Dr S K Sarin to separate fact from froth

A new study by Tufts University, presented at the annual meeting of the American Society for Nutrition, said drinking 1-2 cups of coffee daily lowers mortality risk by 14%. Is this possible?

Yes. The effects of coffee on health have been of immense interest for the past two decades. In the Tufts study, more than 46,000 people were followed for a decade. Those drinking 1-2 cups of coffee daily were found to have reduced risk of death due to cancer and cardiovascular causes. Another study with 1,89,020 participants from the UK Biobank found that people drinking more than two cups of unsweetened coffee daily had 11-16% reduced incidence of new cancers and cancer-related deaths.



How does it help protect the liver?

Coffee reduces liver fat and inflammation. A 2015 study from Norway had shown that those who consumed two cups or more had a 40% reduced risk of death due to liver cirrhosis. Coffee can be considered a drug for metabolic liver diseases but it’s not an antidote to smoking, alcohol, sugar and fat.

Does it boost overall health?

Drinking coffee helps mitigate the ill-effects of metabolic syndrome (hypertension, obesity, diabetes, high lipids). It changes the gut bacteria for good and has anti-inflammatory and anti-cancer compounds. Coffee counteracts fatigue and moderate consumption lowers the risk of stroke and dementia. In fact, a meta-analysis with around 3.5 lakh participants showed that each extra cup reduces depression risk by 8%.



Experts warn that caffeine causes anxiety, insomnia and an increased heart rate. What about decaf?

While coffee’s main active ingredient, caffeine, is addictive and psychoactive if consumed in excess, it has potent antioxidant, antifibrotic and anti-lipid properties if taken in moderation. It suppresses adenosine (a molecule that causes sleepiness) and stimulates the nervous system, releasing hormones dopamine and serotonin which lift mood, energy levels, alertness and memory. Coffee has nearly 1,000 bioactive compounds such as chlorogenic acids, cafestol and kahweol. Decaffeinated versions provide some benefits as chlorogenic acid reduces intestinal absorption of glucose and improves insulin sensitivity. Coffee also raises levels of adiponectin, an insulin sensitising hormone linked to fat burning. Kahweol and cafestol are potent antioxidants which help reduce tissue damage.

In India, most people add milk and sugar in coffee. Does that reduce its health benefits?

A spoon or two of milk in coffee may help reduce acidity. But milk reduces absorption of chlorogenic acid (which is anti-inflammatory and an antioxidant) and is not for those with lactose intolerance. Milk and sugar add to the calorie count. That’s why drip coffee or regular black coffee is most beneficial for health. Coffee is a beverage, not a drug. It should be consumed like one, in moderation and at a proper time.