October 1 is dedicated to coffee, the drink that has become part of the morning routine for millions of people around the world. Beyond its taste and aroma, various studies suggest that moderate coffee consumption may offer a number of health benefits.
October 1 marks International Coffee Day, a date dedicated to one of the world’s most widely consumed and beloved beverages.
International Coffee Day was officially celebrated for the first time on October 1, 2015, following an initiative by the International Coffee Organization, with the inaugural event held in Milan.
Coffee is more than just part of a daily routine. For many people, it is the first moment of the day, a reason to meet with friends or a companion during a busy workday.
What the Research Says
A study published in The Journal of Nutrition examined the relationship between coffee consumption—including the amount of added sugar and saturated fat—and mortality among adults in the United States.
Researchers found that drinking at least one cup of caffeinated coffee per day was associated with a 16% lower risk of death from all causes, including cardiovascular disease.
Drinking two to three cups was associated with a 17% lower risk. However, consuming more than three cups did not appear to provide additional reductions in overall mortality, while the potential benefit associated with cardiovascular mortality weakened at higher levels of consumption.
The researchers also found that drinking black coffee, as well as coffee containing low amounts of added sugar and saturated fat, was associated with a 14% lower risk of death from all causes compared with not drinking coffee. However, this reduction was not observed when coffee contained large amounts of added sugar and saturated fat.
“In reality, most of us don’t drink our coffee black,” said Fang Fang Zhang, Ph.D., the study’s lead author and a professor at the Friedman School.
“While we may assume from our own experiences that sugar and fat could potentially reduce the benefits associated with coffee consumption, we wanted to have concrete evidence,” Zhang added.
How the Study Was Conducted
Zhang and her team analyzed data from the National Health and Nutrition Examination Survey collected between 1999 and 2018, linking it with mortality data from the National Death Index.
The study included a nationally representative sample of 46,222 adults aged 20 and older.
The researchers defined a “low amount of added sugar” as less than 5% of the U.S. Food and Drug Administration’s recommended Daily Value for granulated sugar, honey or syrup—equivalent to 2.5 grams per cup, or roughly half a teaspoon of sugar.
A “low amount of saturated fat” was similarly defined as 5% of the FDA’s Daily Value, derived from milk, cream and half-and-half.
That amount is equivalent to approximately 1 gram per cup.
Why the Findings Matter
The study is among the first to examine how the ingredients people add to their coffee may be just as important as coffee consumption itself, according to Liz Weinandy, MPH, RD, a registered dietitian nutritionist and clinical instructor in medical dietetics at The Ohio State University Wexner Medical Center.
Although the researchers did not investigate exactly how or why coffee itself might have protective effects, previous studies have suggested that caffeine may help increase metabolism and improve insulin sensitivity.
Coffee beans also contain flavonoids, compounds that have been associated with a range of health benefits, including a lower risk of chronic diseases.
“This is just one study, but it certainly supports what we already know: added sugar and saturated fat are not beneficial for human health, and we should limit both in our diets,” Weinandy said.
Should You Change the Way You Order Your Coffee?
While many nutrition studies focus on warning people about what they should avoid, Zhang said the overall message of this research is a positive one.
“Enjoy your coffee if you are a coffee drinker,” she said. “It’s good that we saw benefits associated with coffee consumption. Just be mindful of what you add to it. If you like milk, you can add it; if you like sugar, you can add that too—but try not to go beyond the recommended amount.”
Celebrating International Coffee Day
International Coffee Day is also an opportunity to recognize the millions of people involved in the coffee supply chain, from farmers who grow and harvest the beans to the people who prepare and serve the finished drink.
From a simple morning cup to gatherings with friends and long conversations in cafés, coffee has become an important part of everyday life and culture in many parts of the world.
On October 1, a cup of coffee can be a simple way to celebrate the occasion—and, for regular coffee drinkers, perhaps enjoy one of the world’s most popular beverages with a little less guilt.
