1-2 cups a day seem to hit the sweet spot
Analysing data from more than 46000 adults across two decades of the National Health and Nutrition Examination Survey, researchers found that drinking 1-2 cups of caffeinated coffee per day was linked to a 14-16% lower risk of death from all causes compared to no coffee at all. The protective effect extended to cardiovascular mortality, but not to cancer.
Interestingly, the benefit plateaued at around 3 cups. Drinking more didn’t seem to lower the risk any further, and for heart disease, the positive association even weakened.
“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,” said Fang Fang Zhang, senior author and nutrition professor at Tufts University.
When your coffee stops helping
The key distinction in the study was between black coffee or coffee with low levels of sugar and saturated fat versus the sweet, milky versions many people enjoy.
Coffee drinkers who kept their additions under 0,5 teaspoon of sugar and about a 1 tablespoon of light cream per cup retained the longevity benefit. Those who routinely added more lost it.
“Few studies have examined how coffee additives could impact the link between coffee consumption and mortality. Our results align with the Dietary Guidelines for Americans, which recommend limiting added sugar and saturated fat,” said first author Bingjie Zhou.
The findings reflect a simple but powerful idea: the health halo of coffee disappears when it turns into dessert. For many people, daily lattes and flavoured coffees can add 100-200 calories which counteract the polyphenols and antioxidants thought to drive coffee’s benefits.
Caffeinated wins, decaf less clear
The researchers noted that caffeinated coffee showed the strongest link with lower mortality. Decaf did not demonstrate a clear association likely due to low consumption among participants, but also possibly because caffeine itself contributes some of coffee’s biological effects, such as improved vascular function and metabolism.
What makes coffee protective?
Coffee is rich in chlorogenic acid, polyphenols, and other antioxidants that may reduce inflammation, improve insulin sensitivity, and protect cells from oxidative stress. These effects could explain its link to lower risk of heart disease, type 2 diabetes, and overall mortality in numerous studies.
However, the Tufts researchers emphasise that observational studies can only show associations, not cause and effect. People who drink moderate coffee might also have other healthy habits that play a role. Still, after adjusting for factors such as age, diet, smoking, and physical activity, the association held.
So, what’s the takeaway for your daily cup?
If you’re already a coffee drinker, there’s no reason to stop, but you might want to rethink what goes in your mug.
Stick to 1–3 cups a day. This range seems to maximise benefits without adding potential downsides from higher caffeine intake.
Keep sugar under 2,5 g per cup. That’s about half a teaspoon.
Limit to 1 tablespoon of light cream or half-and-half, or about 5 tablespoons of 2% milk per cup to stay below 1 g of saturated fat.
Moderate, mostly black coffee appears to support longevity, but turning it into a milkshake cancels those gains. In other words, your morning brew may indeed help you live longer, as long as it’s coffee, not dessert.
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