coffee is good for you | Nutrition for Real Humans

white ceramic mug with coffee — Photo by Andrew Neel on Pexels.com

Good news about coffee everyone.

Coffee has no sugar, fat, calories, carbohydrates, sodium, gluten or dairy

All that stuff everyone is worried about these days? Coffee doesn’t have it. No need to worry.

(Coffee has a tiny amount of calories and sodium but one 8-oz cup of black coffee will have at the most 5 calories and 5mg sodium which is honestly not even worth counting)

Coffee contains antioxidants

Why are antioxidants good? All the time, molecules in our cells are becoming damaged through oxidation from our own metabolic processes, radiation, the sun, various chemicals. This damage (when it is accumulated) can lead to cancer, diabetes, heart disease, aging, etc. Antioxidants protect against this damage.

(This study here provides lots of information about the types, amounts, and possible actions of various antioxidants in coffee).

Coffee has been studied a lot and the consensus is it’s mostly fine and might actually be good.

There are some studies showing that people who drink coffee have certain diseases more often, but there are way more studies showing that people who drink coffee have no more risk of disease than people who don’t drink coffee, and some studies that show that people who drink coffee have a lower chance of getting certain diseases (like type 2 diabetes and Parkinson’s disease)

It’s important to remember that correlation does not equal causation. These studies were done in people who all had different lifestyles, family histories, diets, smoking and exercise habits, etc., so while researchers try to make sure they are only looking at the effect of coffee, they can’t say for sure that coffee was the thing making the difference in who got diseases and who didn’t.

This review does a great job of summarizing research on coffee intake

Depending on how you take your coffee, it might enhance your nutrition

If you add milk (or a fortified alternative milk) to your coffee, you will get some calcium, vitamin D, and vitamin A! And depending on what type of milk it is, some protein, fat, and carbs – not enough for a meal of course, but maybe enough for a snack.

This of course can be a double-edged sword. If your preferred regular coffee format includes a lot of sugar and high fat ingredients, the benefits of drinking a lot of coffee might be outweighed by the drawbacks of drinking a lot of sugar and fat. Not that you shouldn’t enjoy cream, sugar, or flavored syrup in your coffee, just take the nutrition they provide into account.

Some nuance about coffee

Like anything, too much coffee can be harmful, and just drinking a ton of coffee will not magically make you super healthy. There are some people who should be cautious with coffee (e.g. pregnant women) and I mean, definitely don’t drink it if it makes you feel bad or interferes with your sleep or makes you anxious.

Many of the harmful effects were associated with more extreme amounts of coffee. Coffee made as espresso, French press, or boiled can slightly raise cholesterol when drunk in large amounts.

brewing coffee and a bowl of granola — This is how I take my coffee and it makes my mornings.

The bottom line: coffee, in moderation, is pretty harmless and might have benefits.

If you don’t like coffee, don’t feel like you need to start drinking it for the health benefits.

If you do like coffee, enjoy it and feel good about it!

This post is intended to be informational only and is not medical or nutritional advice. If you have questions about your unique needs, ask about a custom meal plan or speak with a registered dietitian-nutritionist near you.

Taste and smell. We could just be like plants and photosynthesize but instead we get to enjoy the experience of eating.
Variety and adaptability. We could just be like cows and just eat grass, or whales and just eat plankton. Our bodies are designed to be able to run on a wide variety of food sources. This not only means that we can enjoy a variety of foods, it means that a healthy diet can look different for different people and different cultures! There are so many delicious ways to be nourished!
Coffee is good for you *. I look forward to my morning cup of coffee every day. Such a simple delight.
I’m privileged to be able to access a really wide variety of healthy, safe, and fresh food.
I do not have any food allergies, sensitivities or medical conditions that keep me from eating certain foods. As much as I like to promote that all foods fit, I realize in some cases not all foods fit because they cause an allergic reaction or pain or dangerous medical consequences. I’m thankful that at this point in my life, I do not have to avoid any foods and can eat cheese without any problems.
This thin crust pizza recipe. (see below) We eat this pizza at least once a month, often when we don’t want to cook anything else and it is always a bright spot.

thin crust pizza slices on a plate — This pizza was spread with pesto and topped with mozzarella and goat cheese. *Fancy* Most of the time we just use tomato paste with spices and shredded mozzarella.

Pour 3/4 cup body temperature water into a medium-large bowl. Add 1 tsp yeast and let that sit for a little bit, until you can smell the yeast. Stir in 1 cup flour, then add 1 + 1/2 tsp salt. Then add 1 cup more flour and stir until you can’t stir anymore. Then either knead in the bowl or on a clean floured counter. (You can also use a stand mixer with a dough hook). Knead 8-10 minutes or until the dough springs back when pinched. I know that sounds like a lot of time, but I just turn on the Great British Baking Show and pretend I’m on the show with them.

Spray a little nonstick spray in the bottom of the bowl (or pour a teensy bit of oil) and roll the dough ball around in it – this is just so it doesn’t stick or dry out while it rises. Cover with a clean towel and let rise for about an hour.

(You can freeze it at this point to be able to treat your future self to homemade pizza)

Preheat the oven to 500 F. Roll out the dough on a silicon mat or parchment paper until it is 1/4 inch or less thick. Place the rolled out dough and the lining onto a cookie sheet (I like to use the back of a rimmed baking tray). Spread on your sauce and toppings of choice. Avoid topping very thickly or the crust will not get crisp. Bake for 8-15 minutes or until the bottom is crisp (check by lifting with a spatula).

You can use either white or whole wheat flour for this recipe. You can even make it without the rising time if you are in a hurry – just let it rest for a few minutes instead of an hour and roll it out right away. Enjoy!

What are you thankful for?

*Coffee is good for you just as much as any food that has shown to be good for you. Coffee in moderation, in general, is not harmful, and there are multiple studies showing health benefits in regular coffee drinkers. Obviously there are exceptions and nuances (like: drinking coffee won’t solve all your problems, and if you also drink it with a TON of sugar it is probably not as healthy) so speak with a doctor or dietitian if you have questions or concerns and don’t drink coffee if it makes you feel bad.

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Good nutrition news: coffee