The Health Benefits of Drinking Coffee
Coffee has been consumed for hundreds of years and is an important part of everyday life for many people. In the past, there were concerns that coffee might increase the risk of cancer or heart disease. Today, large scientific studies show that coffee is generally safe and can even be beneficial to health when consumed in moderation.
Coffee contains more than just caffeine. It also provides many plant compounds called polyphenols, which have positive effects on the body. Many people have an increased risk of heart and blood vessel diseases due to conditions such as diabetes, obesity, high blood pressure, or metabolic syndrome. In these conditions, harmful molecules called free radicals are increased. Free radicals can damage cells and contribute to chronic diseases.
Polyphenols help neutralize these free radicals and support the body’s own protective systems. This reduces oxidative stress and inflammation, both of which play a major role in the development of long-term diseases such as atherosclerosis (hardening of the arteries), diabetes, and nerve damage.
Polyphenols also improve the function of the endothelium, the inner lining of blood vessels. Healthy blood vessels are more flexible, widen more easily, and are less prone to clot formation. This helps lower blood pressure and protects the cardiovascular system. In addition, polyphenols improve sugar and fat metabolism, reducing the risk of insulin resistance and unstable plaques in blood vessels. They also have a positive effect on the gut microbiome, which supports the immune system.
The most important health-promoting substances in coffee are chlorogenic acids. These compounds work largely independently of caffeine. Chlorogenic acids:
- reduce the release of sugar from the liver
- slow down sugar absorption in the intestine
- improve insulin sensitivity
Because of this, people who regularly drink coffee have a lower risk of developing type 2 diabetes.
Chlorogenic acids also support blood vessel health by increasing the availability of nitric oxide, a substance that relaxes blood vessels. Over time, regular coffee consumption is therefore associated with lower blood pressure.
Another benefit is their effect on cholesterol. When LDL cholesterol becomes oxidized, it promotes atherosclerosis. Chlorogenic acids help prevent this oxidation, making plaques in the arteries more stable and less dangerous.
Does roasting matter?
Yes. Light roasts contain more chlorogenic acids, while dark roasts contain less. Filtered coffee still contains beneficial polyphenols, but the paper filter removes certain substances (called diterpenes) that can raise LDL cholesterol. For this reason, filtered coffee is especially recommended for people with cholesterol problems.
How much coffee is healthy?
The greatest health benefits are seen with 2–5 cups of coffee per day, preferably light to medium roast. The beneficial effects develop over time with regular, moderate consumption, not from short-term stimulation.
Coffee and cancer
Current scientific evidence shows that coffee is not cancer-causing when consumed in moderate amounts. For some cancers—especially liver, kidney, and endometrial cancer— coffee may even reduce risk.
One important point: very hot drinks increase cancer risk, regardless of the beverage. Letting coffee cool slightly before drinking is the most effective cancer-prevention measure related to hot beverages. Drinking coffee below 65 °C is considered safe.
Bottom line
For most adults:
- Coffee can be part of a healthy lifestyle
- Benefits come mainly from plant compounds, not caffeine
- Moderation matters
- Avoid drinking coffee too hot
Regular coffee drinkers can enjoy their coffee without concern—and with potential health benefits.
Medical Expert:
Prof. Dr. med. Dr. rer. nat. Klaus Kusterer is a distinguished specialist in Internal Medicine, Endocrinology, and Diabetology, holding dual doctorates in Medicine and Physics from the University of Heidelberg, combining advanced scientific research with patient-centered clinical care.