You Don’t Have To Ditch Coffee: Just Ensure You’re Doing This.

You may be glad that coffee, one of the world's most beloved beverages, provides more benefits than you may have realised.

You might be sipping on your favourite coffee beverage each morning because you need the energy or maybe it’s because you just love the taste. Either way, it offers far more than just a delicious flavoured caffeine kick.

Coffee is indeed a sought-after drink. In the UK alone, around 95 million cups are consumed annually, 23% of all cups served are speciality coffees, and 70% of households own a coffee machine. Are you one of them?

With recent research reveals a myriad of health benefits associated with your daily cup, including impacts on metabolic and gut health. Natalie Louise Burrows, Nutritional Therapist and Clinic Director at Integral Wellness, explores these benefits and explains why coffee's quality, timing, and mindful consumption of coffee still matter. 

There was a time when coffee was a problem drink. Concerns about the negative impacts on well-being ruled the headlines, and to be part of the healthiest in society, you’d have to give it up or risk being frowned upon.

No more! Research into metabolic and gut health has revealed that coffee is an incredibly beneficial drink.

Metabolic health benefits of coffee:

1. Lower risk of Type 2 Diabetes : Multiple studies have found that moderate consumption (approx. 3 cups per day) was associated with a 48% lower risk of developing multiple cardiometabolic diseases, including type 2 diabetes. Another study found that even just one cup of coffee daily could lower type 2 diabetes risk by 11%.

2. Potential increase in metabolic rate: Coffee consumption stimulates thermogenesis and increases energy expenditure. One study found that caffeine increased fat burning by up to 29% in lean individuals and 10% in obese individuals.

3. Benefits for heart health: Moderate coffee consumption has been associated with cardiovascular benefits. Just 3-5 cups of coffee daily was associated with a 15% reduction in cardiovascular disease risk. – It doesn’t end there. Coffee is rich in polyphenols and compounds that act as prebiotics, which can be beneficial to the gut microbiome.

Gut health benefits of coffee: 

1. Increased microbiome diversity: Following a large study of nearly 23,000 people found that coffee drinkers tended to have higher microbiome diversity compared to non-drinkers.

2. Beneficial bacteria growth: A 2024 study revealed that coffee consumption may significantly increase levels of Lawsonibacter asaccharolyticus, a beneficial gut bacterium. Another study found that moderate coffee consumption, 4 cups or less daily, increased the relative abundance of beneficial bacterial, including Firmicutes and Actinobacteria.

6. From mouth to south: moderate coffee consumption benefits oral and gut microbiota and motility function. However, excessive coffee intake (more than 5 cups a day) is potentially negatively associated with reflux, periodontal diseases, and progression of IBD, particularly Crohn’s.

I know I may have killed the mood there, but too much isn’t always a good thing. As with anything in health, it’s about the balance. And this is the way with coffee too. 

Timing of caffeine 

Coffee is loved for its energising effects, but timing is key to avoiding sleep disruption. Caffeine’s half-life of five to six hours means a cup at 3pm can still affect you at 9pm, potentially hindering sleep. By blocking adenosine, a chemical that promotes sleepiness, caffeine can delay sleep onset and reduce sleep quality. To protect restorative sleep, it’s best to enjoy coffee earlier in the day, ideally before 12pm, supporting better energy and wellbeing.

Whether you’re a fast or slow caffeine metaboliser depends on the CYP1A2 enzyme, which processes caffeine in the liver. Another key factor is the ADORA2A gene, which affects adenosine receptors in the brain and can influence caffeine’s stimulating effects. Together, these genetic factors play a role in how caffeine impacts your sleep.

Quality:

Not all coffees offer the same health benefits, and a few key factors can make a significant difference in their impact on your wellbeing.

1. Polyphenol content: high-quality coffee is often rich in polyphenols, antioxidants that help combat oxidative stress and inflammation in the body. 

2. Purity: choosing organic coffee tested for contaminants such as mycotoxins, pesticides, and heavy metals ensures you consume a cleaner, healthier product.

3. Freshness: freshly roasted coffee retains a higher concentration of beneficial compounds, such as antioxidants, preserving its health benefits.

By being mindful of these factors, you can enjoy a coffee that tastes great and supports your overall health. Such as Exhale. 

Consumption:

Coffee is often seen as a quick energy booster, but it primarily stimulates the body rather than improving cellular energy production. As discussed, caffeine works by blocking adenosine, and it can, therefore, give the illusion of increased energy. However, this effect is temporary and doesn’t address the root causes of fatigue, such as low-quality sleep, poor mitochondrial function or underlying health issues.

While coffee can help you power through the day, it should not be relied upon as a substitute for addressing the deeper reasons for low energy. Genuine, sustained energy comes from a holistic approach, including proper rest, balanced nutrition, and lifestyle changes. Speak to a registered nutritional therapist if your coffee intake is a sticking plaster for low energy rather than an enjoyable, healthful beverage.