There’s a reason why coffee is the third-most consumed beverage in the world.[1] People love it hot, cold, black, with cream and sugar, fancy, latte-style, macchiato or Irish. Some even take it directly up the you-know-what in the form of an enema. It’s a versatile liquid to say the least. Brewing and drinking coffee in the morning has become a pleasant ritual for many people who could not imagine starting their day without their magical bean juice. Mornings would not be as pleasant without coffee. Of course, this is my personal, biased opinion as a coffee shop owner, coffee roaster, barista and lover of all things coffee. But it’s also a fairly accurate assessment judging by the massive number of people consuming coffee by mouth (or by butt) on a daily basis.
As far as the coffee retail market goes, we have commodity coffee and specialty coffee. According to staticsbrain.com, the US spent 47.8 billion dollars on specialty coffee in 2024 alone.[2] What’s the difference? Commodity coffee is an industrially harvested crop, processed all at once whether the coffee cherries are ripe or not. Think Folgers, Maxwell House, Dunkin’, pod coffee, hotel coffee, McDonald’s. However, specialty coffee is picked by hand, only when the cherries are ripe and in-season. Since the coffee cherry ripens at different intervals, like any fruit, harvest may take a few weeks. The stone, or seed inside the coffee cherry (coffee is classified a stone fruit) is removed from the cherry, washed, sorted, dried, sometimes fermented and then sold to roasters around the world as “green” or raw coffee beans to roast, grind, brew and enjoy!
There are two different species of coffee produced. Arabica and Robusta. Most of us drink Arabica because it tends to have a smoother flavor and is less caffeinated than Robusta. Arabica is grown at higher elevations than Robusta and is generally higher maintenance in the field than the durable Robusta plant.
Once planted, a coffee tree will grow for five years before it will be able to produce fruit for harvest. Ideally, in order for the coffee tree to thrive, there needs to be at least 70 inches of rainfall per year as well as an average of 70 degrees. Coffee trees grown at higher elevations tend to taste better in the cup, are less acidic and have less caffeine.
All specialty coffee tastes different from region to region and harvest to harvest, which is why there are people hired to “cup” or taste coffee from each harvest in order to assign a cupping score as well as cupping notes. Anything with a cupping score higher than 84 should be acceptable to roast and sample.
This process is similar to wine, where each origin of coffee will have specific flavor notes and a grade assigned to that harvest year from that specific farm. A coffee from Brazil might have dark chocolate and roasted peanut notes while a coffee from Ethiopia might have notes that suggest blueberry cream pie and lemon zest.
The roasting profile is set by the person roasting the green coffee beans AKA the coffee roaster, and will determine how a particular coffee tastes once brewed. If roasted too light, the coffee will showcase defects in the flavor more easily, while French roast, which is the darkest of all the roasts will always end up tasting the same because some say once it is roasted that dark it is basically burnt. I agree.
A medium roast will roast off the defects in the beans as well as maintain the cupping notes assigned to that particular origin’s harvest season. Rather than ordering a “dark” or “light” roast, many people familiar with their local coffee roaster will look for a heavier or more mild mouthfeel. For example, a Brazilian coffee might have a heavier, thicker mouthfeel, while a Peruvian coffee might feel more mild or tea-like on the palette.
There is no wrong type of coffee to choose, per se, but for many coffee drinkers, once they find a coffee shop that offers fresh, seasonal, locally-roasted coffee, it is hard to drink commodity coffee from the hotel lobby or from the gas station. This is one of the reasons the specialty coffee industry has steadily grown over the past few decades. It is not much more expensive to drink specialty coffee that’s been hand-picked and cared for from seed to cup versus coffee that’s been harvested all at once as well as processed and roasted in a huge factory-type facility, tasting mediocre at best in your cup. As the saying goes, “life is too short to drink bad coffee!”
There is however some confusion surrounding coffee from a health standpoint. Some health “experts” claim coffee is addictive, habit-forming and generally bad for your health, yet others believe it contains magical superfood-like properties encouraging you to drink it daily for health purposes.
Then there are the people who say it is not good for your health. These are the people who typically cite research that is based solely on caffeine studies, which do not even use coffee in their scientific experiments. They point to the caffeine molecule and how humans and nonhumans respond to different doses in a lab setting, which is far different from the ambiance and comfort of your local coffee shop. The scientific literature looks at dependence on caffeine, not coffee since a cup of coffee contains a relatively small amount of caffeine.
There are about 9 mg of caffeine in an 8-oz cup of coffee. And there are around 120 mg in a double latte. The original Monster energy drink contains 160 mg of caffeine per serving, while a Red Bull has 80 mg caffeine per serving.[3]
A healthy adult can safely consume around 400 milligrams of caffeine daily, which means you can enjoy approximately four cups of coffee per day unless otherwise advised by your doctor. Consumption of 200 milligrams of caffeine doesn't cause any significant harmful effects in healthy people.[4]
In the United States, more than 90% of adults use caffeine regularly, and, among them, the average consumption is more than 200 mg of caffeine per day, which is actually more caffeine than what is in a 12-oz cup of black coffee, or a double shot of espresso.[5]
As a barista who has served coffee to the public for more than a dozen years, I rarely serve beverages that contain more than 120 mg of caffeine. Most of my customers enjoy one or two cups of coffee throughout their day, while others might drink three to four cups. If the general rule is to consume no more than 400 mg or four cups of coffee per day, I believe most people do not exceed that, not because they are trying not to exceed 400 mg, but because they don’t want more than that. Most people I have served throughout the years consume much less than that. I consume less than that. I don’t think I could consume four cups even on my busiest day, and I am around coffee constantly.
There are however, a few reasons why coffee might be a bad idea for some people to consume regularly.
Coffee may be a problem for you if:
1.) you are caffeine-sensitive: some people cannot tolerate caffeine and even the smallest amount can give them anxiety, heart palpitations, headaches, fatigue or insomnia;
2.) you dislike coffee: some people dislike coffee (I don’t understand this), but if that is the case they shouldn’t drink it; and
3.) your coffee-drinking habit lands you in jail or in front of a judge. You may want to consider giving up your morning cup of joe if it causes incarceration. This scenario is purely hypothetical. There are no public records, police reports or case reports that I could find published at this time linking coffee consumption to crime.
There are some questions about appropriate caffeine intake for adolescents, but much of that is not only self-reported, it also circles back to parenting. However, I found plenty of police reports linking alcohol and drug use to crime. But not coffee. So there’s a win for coffee!
According to an article written by Kylea Rorabaugh, a Kansas City psychologist, and Wellness Forum Health provider, “One of the most commonly stated reasons why coffee should not be consumed is that it is addictive. But there is no published research showing that this is true. Rather, the available research about addiction concerns caffeine rather than coffee. A literature review showed that caffeine does not fit the profile of an addictive substance, with researchers concluding that the data are too inconsistent to support such a claim.
“Furthermore, the idea that caffeine is an addictive substance based on the fact that discontinuation causes symptoms is questionable. First, caffeine-containing beverages are often used to overcome fatigue and headaches, or to increase alertness. The return of symptoms or loss of cognitive function after discontinuing caffeine consumption therefore cannot be interpreted as signs of addiction. Secondly, if substances can be defined as addictive based on the fact that withdrawal causes symptoms, water would qualify as an addictive substance. Dehydration can lead to cognitive impairment, headaches, physical fatigue, decline in mood and decreased physical performance, all of which sound very similar to symptoms of withdrawal from caffeine. Going without water for too long produces extreme thirst and craving but we cannot infer from this that water is therefore dangerous, addictive, or belongs in the same category as tobacco or alcohol.”[6]
Rorabaugh also touched on the insomnia issue as it relates to coffee consumption stating, “some cautions regarding caffeine are due to the fact that it can cause sleep disturbances. A systematic review of epidemiological studies and randomized controlled trials showed that caffeine was related to prolonged sleep latency, reduced total sleep time and sleep efficiency, and worsened perceived sleep quality. But the researchers noted that older adults may be more sensitive than younger adults, there were significant differences between the effect of caffeine on people, and that most studies were conducted on male adults in Western countries, which limited the ability to apply the conclusions to the general population. Another research group reported that refraining from caffeine consumption six hours before bedtime would mitigate the effect of even a large dose of 400 mg of caffeine.”[7]
The dehydration factor is another component of the “coffee bad” versus “coffee good” argument to consider. There are claims made that drinking coffee can dehydrate the body. It’s important to consider the basic facts when examining these types of claims. Coffee is dehydrating if you are dehydrated. Caffeine is a diuretic. It may be a good idea to drink an extra glass of water for every cup of coffee consumed. Humans lose a minimum of 10 cups, or 80 ounces of water per day, just living their lives, via sweating, going to the bathroom, talking, etc. Consuming a minimum of 64 ounces of water everyday is the recommendation, and more should be consumed based on activity level and consumption of various foods, beverages, medications and supplements. The general issue is humans are dehydrated to begin with, not that drinking coffee dehydrates an already well-hydrated human.
Nonetheless, a cross-over study with 50 participants analyzed the dehydration factor within a population consuming a moderate amount of coffee daily. The authors acknowledged although the study had its limitations, the results suggested daily intake of coffee did not result in dehydration, as long as the participants did not exceed four cups per day. According to the authors, “These data suggest that coffee, when consumed in moderation by caffeine habituated males contributes to daily fluid requirement and does not pose a detrimental effect to fluid balance. The advice provided in the public health domain regarding coffee intake and hydration status should therefore be updated to reflect these findings.”[8] But they probably won’t be. 😉
Professionals in the coffee and health industry like to make claims in favor of coffee consumption claiming it to be an antioxidant-rich superfood containing magical powers.
These claims are understandable, based on what we know about coffee. For example, it is a lot more than just liquid caffeine, and when roasted, it transforms into a complex mixture of more than 1000 bioactive compounds. Some of these bioactive compounds are considered therapeutic antioxidants, protecting against free radical damage in the body, which has an anti-inflammatory effect. Higher coffee intake has also been associated with a reduction in fibroids and some cancers. The biochemistry of coffee has been well-documented and studied extensively throughout the years, with some of the active health-promoting ingredients such as chlorogenic acids, diterpenes, cafestol and kahweol identified, just to name a few.
Chlorogenic acids are powerful polyphenols that help to prevent weight gain by inhibiting the development of fatty liver and blocking insulin resistance induced by high-fat or ketogenic diet. For example, one scientific analysis noted some of the positive effects of chlorogenic acid on the bodies of obese mice in a lab experiment. The chlorogenic acid did not yield weight loss in the mice, but it did improve insulin sensitivity and reduce fat accumulation in the liver.[9]
Although the effect of caffeine consumption on improving weight loss and reducing percentage of body fat remains controversial, a systematic review and meta-analysis of randomized controlled trials (RCT’s), showed that caffeine intake might promote weight loss, reduce body fat and decrease BMI. The authors utilized Cochrane’s risk of bias tool to test the efficacy of the 13 studies examined with a total of 606 human participants. Studies included in the review were published between 1999 and 2014. This systematic review and meta-analysis is the first report of the effect of caffeine intake on weight, BMI and body fat.[10]
Diterpenes are both anti-microbial, and anti-inflammatory compounds used in skincare products, essential oils and are also found in coffee. Although cafestol and kahweol could have a negative effect on cholesterol when certain unfiltered coffee brewing methods are used, they also could provide some health benefits. Research suggests they may have anti-inflammatory and anticancer properties.[11]
All in all, when considering the timeline of a simple coffee cherry, examining it’s journey from seed to cup, we are able to appreciate the extensive labor of love involved in the entire process. The green or raw coffee bean undergoes a chemical metamorphosis from a hard, unroasted grain-like pellet to a beautifully browned and carefully roasted bean withholding an intoxicating aroma and flavor, which is even more detectible once ground according to brew method and then finally consumed with pleasure and appreciation for the taste, the smell and the energy boost. All of the various methods used throughout this “farm to cup” process will influence the biochemical composition of the final cup. Furthermore, an individual’s genotype and gut microbiome will determine the bioavailability and type of coffee metabolites to which that individual is exposed.[12]
An umbrella review based on 285 various meta-analyses of observational and interventional research, including unique health outcomes, found coffee consumption was more often associated with benefit rather than harm for a range of health effects. The summary pointed out the largest risk reduction for all-cause mortality, cardiovascular mortality, cardiovascular disease, cancer, several specific cancers as well as neurological, metabolic and liver conditions at intakes with higher coffee consumption of three to four cups of coffee per day versus no coffee at all.[13]
However, the scientific community would be irresponsible to make causative claims at this time since interventional research is needed in the form of randomized controlled trials (RCT) before we can fully understand coffee’s potential to prevent specific risks associated with health. That will prove to be an arduous and almost impossible task considering the countless scenarios and possibilities around processing, shipping, climate control, roasting, storage, grinding, brewing and genetics associated with individual consumption to come up with solid controls. But if you look at the fact that coffee has been consumed since around the 1500s and consider, in general, whether populations have been harmed as a result of coffee consumption, you might just decide to drink it based on the lack of overall evidence that it is detrimental to your health. Ultimately it is a matter of personal choice. If coffee makes your day better, and it isn’t going to kill you, why not indulge in a cup or two. Or three? But not more than four.
Much credit, appreciation and inspiration goes to Kylea Rorabaugh, Wellness Forum Health provider and therapist based in Kansas City. Kylea originally tackled the “coffee good vs. coffee bad” issue in 2018. I used a fair amount of her research and analysis to complete this article. Thank you, Kylea – not only for helping me maintain my sanity, but also for your love of coffee. Cheers! ~Heidi
References:
[1]Ridder, M. Consumption share of beverages in the United States in 2022, by segment. Statista. 26 Sept. 2023. https://www.statista.com/statistics/387199/us-consumption-share-of-beverages-by-segment/.
[2] Caffeine Informer. Is caffeine addictive? What research and experience reveals. Available at: https://www.caffeineinformer.com/is-caffeine-addictive. Accessibility verified March 3, 2018. UPDATED: https://www.grandviewresearch.com/industry-analysis/us-specialty-coffee-market-report
[3]Caffeine Informer. Monster Energy. https://www.caffeineinformer.com/caffeine-content/monster
[4]Sruthi M, Uttekar P, Is 200 mg Caffeine a Lot? Medicine Net. https://www.medicinenet.com/is_200_mg_caffeine_a_lot/article.htm
[5] Meredith SE, Juliano LM, Hughes JR, Griffiths RR. Caffeine Use Disorder: A Comprehensive Review and Research Agenda. J Caffeine Res. 2013 Sep;3(3):114-130. doi: 10.1089/jcr.2013.0016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/#:~:text=Moreover%2C%20a%20number%20of%20recent,to%20or%20dependent%20on%20caffeine.&text=Many%20of%20these%20individuals%20are,associated%20with%20continued%20caffeine%20use.
[6]Rorabaugh K. Coffee: Harmful or Helpful? WFH Online Library. 16 June, 2018. https://wfhonlinelibrary.com/coffee-harmful-or-helpful/(You may obtain the full article by emailing Heidi Plumb at heidiplumb@gmail.com)
[7] Clark I, Landholt HP. “Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials.” Sleep Med Rev 2017 Feb;31:70-78. https://www.sciencedirect.com/science/article/abs/pii/S1087079216000150?via%3Dihub.
[8] Killer SC, Blannin AK, Jeukendrup AE. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS One. 2014 Jan 9;9(1):e84154. doi: 10.1371/journal.pone.0084154. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886980/
[9] Santana-Gálvez J, Cisneros-Zevallos L, Jacobo-Velázquez DA. Chlorogenic Acid: Recent Advances on Its Dual Role as a Food Additive and a Nutraceutical against Metabolic Syndrome. Molecules. 2017 Feb 26;22(3):358. doi: 10.3390/molecules22030358. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6155416/#:~:text=Chlorogenic%20acid%20was%20effective%20in,lipid%20accumulation%20in%20the%20liver.
[10] Tabrizi R, Saneei P, Lankarani KB, et.al. The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi: 10.1080/10408398.2018.1507996. https://www.tandfonline.com/doi/full/10.1080/10408398.2018.1507996.
[11]West M, Palladino A. Coffee and Cholesterol: Risks, Benefits and More. Medical News Today. 6 March 2023. https://www.medicalnewstoday.com/articles/coffee-and-cholesterol.
[12] Guertin KA, Loftfield E, Boca SM, et.al. Serum biomarkers of habitual coffee consumption may provide insight into the mechanism underlying the association between coffee consumption and colorectal cancer. Am J Clin Nutr. 2015 May;101(5):1000-11. doi: 10.3945/ajcn.114.096099. Epub 2015 Mar 11. https://www.sciencedirect.com/science/article/pii/S0002916523273840?via%3Dihub
[13] Poole R, Kennedy OJ, Roderick P, Fallowfield JA, Hayes PC, Parkes J. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ. 2017 Nov 22;359:j5024. doi: 10.1136/bmj.j5024. Erratum in: BMJ. 2018 Jan 12;360:k194. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/
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