If you’re among the millions of Australians who can’t start the day without a cup of coffee, you’re in good company. But before you reach for the sugar bowl or splash in a bit of cream, you might want to pause and consider what the latest research says about your morning ritual.
According to a new study, your daily coffee habit could do more for your health than just waking you up—but only if you keep it simple.
The study, published in The Journal of Nutrition and supported by the United States National Institutes of Health, analysed data from over 46,000 adults aged 20 and above, collected over nearly two decades.
The findings? Drinking one to two cups of black coffee a day was linked to a 14–16 per cent lower risk of death from all causes, especially from cardiovascular disease. That’s a pretty impressive statistic for something as simple as your morning cuppa.
But there’s a catch: the benefits were only seen in those who drank black coffee or had little added sugar and saturated fat.
Those health benefits disappear once you start piling on the sugar, cream, or full-fat milk.
Coffee is packed with bioactive compounds—think antioxidants, polyphenols, and other plant-based goodies—that have been shown to reduce inflammation, improve heart health, and even lower the risk of certain cancers.
These compounds are most potent in black coffee, unadulterated by the extras that can tip the scales towards unhealthy.
Professor Fang Fang Zhang, the study’s senior author, explained: ‘The health benefits of coffee might be attributable to its bioactive compounds, but our results suggest that the addition of sugar and saturated fat may reduce the mortality benefits.’
How much is too much?
The study found that the sweet spot is one to three cups daily. Drinking more than three cups didn’t provide any extra benefit, and the link between coffee and a lower risk of death from cardiovascular disease weakened with higher consumption.
The research found that coffee with high levels of added sugar and saturated fat (think whipped cream, flavoured syrups, or full-cream milk) didn’t offer the same protective effects as black coffee or coffee with just a dash of milk.
If you can’t stomach your coffee black, try cutting back on the sugar or switching to a lower-fat milk. Even small changes can make a difference over time.
While this study focused on caffeinated coffee, previous research suggests that decaf may offer similar benefits, thanks to those same bioactive compounds.
So if you’re sensitive to caffeine, you can still enjoy a health boost from your daily brew. This isn’t the first time coffee has been linked to a longer life.
A decade-long study from Tulane University, which followed 40,000 American adults, found that morning coffee drinkers were 31 per cent less likely to die of cardiovascular disease and 16 per cent less likely to die early from any cause compared to non-coffee drinkers.
Your daily coffee could be doing more than just giving you a boost—it might help you live longer, as long as you keep it simple.
So next time you’re at your favourite café, consider skipping the cream and sugar. Your heart (and your waistline) might thank you.
Are you a black coffee convert, or do you prefer your brew with all the trimmings? Have you noticed any health benefits from changing your coffee habits? Share your thoughts and tips in the comments below—we’d love to hear how you take your coffee!
Also read: Struggling with sugar cravings? Try these healthy snacks
