Longevity Perk Comes With One Simple Rule
New research suggests that enjoying one or two cups of coffee a day may contribute to a longer life—provided you go easy on the sugar and cream.
A recent study published in The Journal of Nutrition indicates that drinking black coffee or coffee with minimal sugar and saturated fat is associated with a reduced risk of early death. However, when high amounts of sweeteners or cream are added, these potential health benefits appear to diminish.
“Given that coffee is one of the most widely consumed beverages globally and that nearly half of U.S. adults report drinking it daily, understanding its health implications is essential,” said Fang Fang Zhang, senior author and nutrition researcher at Tufts University.
The study examined dietary data from over 46,000 U.S. adults collected between 1999 and 2018 through national health surveys. Researchers evaluated coffee consumption habits, including whether individuals drank regular or decaffeinated coffee and the quantity of added sugar and fat.
They then compared these habits with death rates from all causes, including cardiovascular disease and cancer.
Key findings included:
- Drinking at least one cup of caffeinated coffee daily was linked to a 16% lower risk of dying from any cause.
- Those who consumed two to three cups a day saw their risk drop by 17%.
- No significant association was found between coffee consumption and cancer-related deaths.
The greatest benefits were observed in those who either drank their coffee black or added only small amounts of sugar and fat. In the study, “low sugar” meant roughly half a teaspoon per 8-ounce cup, while “low fat” was defined as about 1 gram—comparable to five tablespoons of 2% milk or a single tablespoon of light cream.
“This is one of the first studies to quantify the impact of added sweeteners and saturated fat in coffee on mortality risk,” said lead author Bingjie Zhou, a recent doctoral graduate from Tufts.
Although the study relied on participants’ self-reported dietary habits—which can be prone to inaccuracies—it supports growing evidence that moderate coffee intake can be part of a healthy lifestyle, especially when consumed with minimal additives.
In short: if you enjoy coffee, it may be wise to skip the heavy cream and extra sugar.
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