Black coffee is a popular morning beverage in America, with 67% of people reporting drinking it in the past day, the National Coffee Association reported in 2024. It is known for providing a jolt of energy due to its caffeine content, which acts as a central nervous system stimulant, increasing energy levels and reducing fatigue. Research has also shown that moderate caffeine intake can have positive effects on heart health, brain health, weight loss, and mood. A study published in the Journal of Clinical Endocrinology & Metabolism in 2024 found that drinking two to three cups of coffee a day can protect against Type 2 diabetes, coronary heart disease, and stroke.
Black coffee is a low-calorie, low-fat beverage, with one cup containing just 2 calories, 0 grams of fat, and 95 milligrams of caffeine, as well as some potassium, sodium, calcium, magnesium, niacin, phosphorus, and folate. However, adding milk and sugar can significantly increase the fat and calorie content, negating any potential health benefits. The antioxidants in coffee can help reduce inflammation, improve insulin sensitivity, boost metabolism, inhibit fat absorption, and block receptors involved in heart rhythm problems.
Coffee has been linked to a variety of health benefits, including improved heart health, weight loss, lower mortality rates, and better brain health. Studies have shown that drinking two to three cups of coffee a day can lead to a longer life, lower risk of heart disease, and decreased risk of heart rhythm problems. Moderate coffee consumption has also been associated with reduced risk of cardiometabolic disease, heart failure, liver disease, and Type 2 diabetes. Additionally, some research suggests that coffee can have an anti-obesity effect by impacting metabolism.
While moderate consumption of coffee can have positive effects on health, it is important to be mindful of potential risks associated with excessive caffeine intake. Too much caffeine can lead to side effects such as a fast heart rate, anxiety, jitteriness, headache, and insomnia. People who are sensitive to caffeine or have certain health conditions like hypertension should be cautious about their coffee consumption. Pregnant women are advised to limit their caffeine intake to less than 200 milligrams per day. Overall, there is strong evidence that moderate coffee consumption is not harmful, but it is not necessary to start drinking coffee solely for its potential health benefits.
The FDA recommends consuming up to 400 milligrams of caffeine per day for most adults, which is roughly equivalent to four 8-ounce cups of brewed coffee. It is important to be aware of portion sizes, as coffee servings in popular chains may be larger than standard cups. While coffee can be a part of a healthy diet for many people, it is not the only source of antioxidants, magnesium, and other nutrients. It is essential to consider individual tolerance to caffeine, other sources of caffeine in the diet, and potential health risks associated with excessive coffee consumption.
