Coffee is one of the world’s most consumed beverages, and while many start and end their day with a cup, health experts emphasize that the timing and method of consumption are vital for maximizing its benefits. Dr. Tricia Psarica from Harvard University has provided 7 key recommendations to ensure coffee consumption has a positive impact on health.
Optimal Timing for Coffee Consumption
Dr. Psarica notes that the timing of coffee intake directly affects health. Citing a recent study, she highlighted:
- Critical Time: A study conducted on 40,000 US citizens revealed that people who drink coffee before noon had a 16% lower likelihood of dying from fatal diseases.
- Detrimental Time: High consumption of coffee in the afternoon and evening hours suppresses the secretion of Melatonin (the sleep-regulating hormone) by approximately 30%. This not only affects sleep but can also harm overall health. Therefore, excessive coffee consumption in the afternoon and evening should be avoided.
Healthy Ways to Drink Coffee (7 Recommendations)
- Drink Unsweetened Coffee: A 2022 study found that people who drank unsweetened coffee were less likely to die compared to those who drank sweetened coffee. It was recommended to use only one teaspoon of sugar per cup. The study also suggested that individuals who drank more than 4 cups daily had a likelihood of longer life.
- Avoid Ultra-Processed Creamers: Avoid popular or seasonal coffee creamers, as the main ingredient is often vegetable oil, along with 1 to 2 teaspoons of sugar. Instead of creamers, add cinnamon to your coffee to enhance the flavor.
- Use Artificial Sweeteners with Caution: Research is ongoing regarding artificial sweeteners, but existing evidence suggests they should not be considered a healthier choice for everyone over natural sugar.
- Monitor Cholesterol: Experts warned that consuming 3 to 5 cups of espresso or more than 6 cups of French press coffee daily can increase cholesterol levels, urging caution.
- Instant and Ground Coffee: A 2022 study revealed that ground coffee, instant coffee, and decaffeinated coffee provide similar health benefits.
