10 Health Benefits Of Black Coffee

Introduction

Coffee is a beverage enjoyed by many. Some people just want their fresh cup of coffee as soon as they get out of bed in the morning. For them, coffee is like the fuel that keeps their body battery charged up. 

Black coffee is simply a mixture of boiled water and a tablespoon of coffee without the addition of milk, sugar, or honey. For lactose-intolerant people, black coffee is a boon since there is no milk required to prepare it. Although, black coffee can be healthy for the body if consumed in the right way,  its taste may not appeal to many because of the bitterness. Also, it is high in terms of caffeine content and must be consumed wisely to avoid any potentially harmful effects.  

In this blog, we will discuss in detail the potential health benefits of black coffee, the possible risks with its regular consumption and how you can safely include it in your routine. 

Nutritional Facts of Black Coffee

Coffee is naturally rich in vitamin B-2, vitamin B-3, magnesium, potassium, and various phenolic compounds. Also, since it is black and free of milk or sugar, it contains 0% fat and carbohydrates or proteins. A cup of black coffee is also a good source of other micronutrients like manganese, sodium, riboflavin, and niacin. It is high in caffeine, which helps to make you more alert and improves performance. This is arguably the reason most people drink coffee. 100 g of brewed coffee made in tap water contains about 40 mg of caffeine. Lastly, coffee is naturally rich in antioxidants including melanoidins, which help fight inflammation in the body¹. 

Health Benefits of Black Coffee

1. May Support Weight Loss Efforts

Black coffee is a calorie-free beverage that may help maintain a healthy weight. It is rich in caffeine that may stimulate metabolism and increase your energy level, suppressing hunger.  

Black coffee contains chlorogenic acid that helps to slow down the production of glucose. Hence, if you drink black coffee after a meal, it can help to slow down glucose formation. It also contains many antioxidants that can help manage weight².  

But do remember that weight loss requires a combination of regular exercise and healthy diet, and natural remedies like coffee can support these efforts better. 

2. Help to Improve Physical Performance

It is well known that caffeine stimulates the nervous system. This stimulation may help increase the adrenalin levels in blood. This hormone is known as ‘fight-or-flight’ hormone, which prepares the body for intense physical activity³. 

3. May Decrease the Risk of Diabetes

Many studies⁴ suggest that drinking black coffee can help you fight diabetes risk effectively. Coffee may help to boost insulin production in the body that may manage blood glucose levels. But do not overdo the consumption of coffee, kindly check with your healthcare practitioner for the correct dosage. 

4. May Lower the Risk of Cardiovascular Disease

We usually hear that caffeine helps to increase your blood pressure but that is not true. Regular intake of coffee may increase blood pressure but this effect may diminish with time. Studies⁴ show that regular consumption of coffee may help increase “good” HDL cholesterol, and reduce the risk of cardiovascular disease and stroke.

Did you know that caffeine, the beloved pick-me-up in your favorite drinks, actually has a diuretic effect? It means that it can make you produce more urine and potentially leave you feeling dehydrated. So, while savoring your caffeinated beverages, remember to stay hydrated by quenching your thirst with plenty of water to keep your body in balance and avoid feeling parched.

Dr. Smita Barode, B.A.M.S, M.S.

5. May Have a Beneficial Effect on Liver Health

The liver is a vital organ that works silently to keep our body healthy. Black coffee may help to reduce the level of harmful liver enzymes found in the blood. Some studies concluded that coffee helps reduce the risk of liver cancer, fatty liver disease, hepatitis, and liver cirrhosis⁵.

6. Helps to Keep the Urinary System Healthy

Since coffee works as a diuretic (increases urine output), you might need to use the washroom more often than usual. This helps to flush out the toxic material from our body. It helps in keeping your stomach clean and healthy⁶. 

7. May Help Avoid the Risk of Cancer

Certain studies⁷ have shown that coffee may help reduce the risk of getting specific cancers such as liver cancer, colon cancer, and breast cancer. This can be attributed to its antioxidant content, which can help reduce internal inflammation. 

8. May Boost Memory

Drinking black coffee may combat the normal functions of the brain and keep your brain healthy. It helps keep brain nerves strong and improve your memory⁸. 

9. Help to Reduce Stress

Coffee is a magical drink that may help you relax and destress. A cup of black coffee may instantly calm you down and make things better. It may stimulate the nervous system and help to increase neurotransmitters, such as dopamine and serotonin, which can help elevate your mood⁹. 

10. May Prevent Alzheimer’s Disease Risk

Alzheimer’s disease affects the older age group, usually  65 years of age and above. Some studies¹⁰ have shown that drinking black coffee regularly may have a positive effect on your brain cells and help to reduce the risk of Alzheimer’s disease. 

Although studies have shown health beneficial properties of black coffee, further large scale human trials are needed to confirm these.

Here’s an interesting fact: Contrary to popular belief, darker roasts do not have more caffeine than lighter roasts. In fact, lighter roasts tend to contain a slightly higher concentration of caffeine.

Dr. Rajeev Singh, BAMS

Side Effects of Black Coffee

Everything beyond a limit can be unhealthy, and so is coffee! Here are some effects of black coffee overdose:

• Too much black coffee may lead to anxiety or nervousness. 
• Excess coffee before bed may disturb your sleep routine, possibly keeping you awake for longer. 
• Excessive consumption can also increase the frequency of urination.  
• Its caffeine content may lead to hyperacidity. 
• Coffee may cause migraine headaches in some individuals, 
• Too much coffee can make it difficult for your body to absorb minerals from your daily diet¹¹. 

It’s ideal to discuss with your healthcare provider before including black coffee routinely in your diet, especially if you have any medical conditions or undiagnosed symptoms. 

Intake Recommendations

It is recommended that you consume not more than 400mg of caffeine in a day. An ideal amount of coffee would be 1-2 cups in a day. Do not exceed coffee intake for more than 4 cups in a day. To ensure that coffee does not alter or interfere with your sleep, avoid consuming coffee at least 6 hours before your bedtime¹². 

Be careful with your coffee intake! While low to moderate doses of caffeine (50-300 mg) can offer benefits like increased alertness and energy, higher doses can have detrimental effects on your well-being. These may include feelings of anxiety, restlessness, difficulty sleeping, and a rapid heartbeat. Please be cautious and mindful of your caffeine intake to prevent these negative consequences and prioritize your overall health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Conclusion

In conclusion, black coffee may offer a range of potential health benefits, from helping in weight management and boosting physical performance to potentially reducing the risk of chronic diseases like diabetes and Alzheimer’s. However, moderation is key, as excessive consumption can lead to adverse effects such as anxiety and sleep disturbances. With its rich antioxidant content and minimal calorie load, black coffee can be a valuable addition to a balanced diet, promoting both physical and cognitive well-being when enjoyed responsibly. But like with any other natural remedy, always ensure to consult your doctor before including it regularly in your diet, especially of you have any medical conditions. 

Frequently Asked Questions (FAQs)

References  

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2. Tabrizi, R., Saneei, P., Lankarani, K. B., Akbari, M., Kolahdooz, F., Esmaillzadeh, A., Nadi-Ravandi, S., Mazoochi, M., & Asemi, Z. (2019). The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 59(16), 2688–2696. https://doi.org/10.1080/10408398.2018.1507996 

3. Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4 

4. Bidel, S., & Tuomilehto, J. (2013). The Emerging Health Benefits of Coffee with an Emphasis on Type 2 Diabetes and Cardiovascular Disease. European endocrinology, 9(2), 99–106. https://doi.org/10.17925/EE.2013.09.02.99 

5. Wadhawan, M., & Anand, A. C. (2016). Coffee and Liver Disease. Journal of clinical and experimental hepatology, 6(1), 40–46. https://doi.org/10.1016/j.jceh.2016.02.003 

6. Lohsiriwat, S., Hirunsai, M., & Chaiyaprasithi, B. (2011). Effect of caffeine on bladder function in patients with overactive bladder symptoms. Urology annals, 3(1), 14–18. https://doi.org/10.4103/0974-7796.75862 

7. Pauwels, E. K. J., & Volterrani, D. (2021). Coffee Consumption and Cancer Risk: An Assessment of the Health Implications Based on Recent Knowledge. Medical principles and practice : international journal of the Kuwait University, Health Science Centre, 30(5), 401–411. https://doi.org/10.1159/000516067 

8. Nehlig A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients?. Practical neurology, 16(2), 89–95. https://doi.org/10.1136/practneurol-2015-001162 

9. Haskell-Ramsay, C. F., Jackson, P. A., Forster, J. S., Dodd, F. L., Bowerbank, S. L., & Kennedy, D. O. (2018). The Acute Effects of Caffeinated Black Coffee on Cognition and Mood in Healthy Young and Older Adults. Nutrients, 10(10), 1386. https://doi.org/10.3390/nu10101386 

10. Nila, I. S., Villagra Moran, V. M., Khan, Z. A., & Hong, Y. (2023). Effect of Daily Coffee Consumption on the Risk of Alzheimer’s Disease: A Systematic Review and Meta-Analysis. Journal of lifestyle medicine, 13(2), 83–89. https://doi.org/10.15280/jlm.2023.13.2.83 

11. Barrea, L., Pugliese, G., Frias-Toral, E., El Ghoch, M., Castellucci, B., Chapela, S. P., Carignano, M. L. A., Laudisio, D., Savastano, S., Colao, A., & Muscogiuri, G. (2023). Coffee consumption, health benefits and side effects: a narrative review and update for dietitians and nutritionists. Critical reviews in food science and nutrition, 63(9), 1238–1261. https://doi.org/10.1080/10408398.2021.1963207 

12. U.S. Food and Drug Administration. Spilling the Beans: How Much Caffeine is Too Much? [Internet]. FDA; [cited 2025 Apr 23]. Available from: https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much 

13. Mesas, A. E., Leon-Muñoz, L. M., Rodriguez-Artalejo, F., & Lopez-Garcia, E. (2011). The effect of coffee on blood pressure and cardiovascular disease in hypertensive individuals: a systematic review and meta-analysis. The American journal of clinical nutrition, 94(4), 1113–1126. https://doi.org/10.3945/ajcn.111.016667 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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