The Health Benefits of Black Coffee: Why You Should Consider It
- Peacemaker Coffee Company
- Apr 1
- 6 min read
Updated: 4 days ago
Written by WebMD Editorial Contributor
What Is Black Coffee?
Black coffee is simply coffee with nothing added—no cream, no milk, no sweetener. When you skip these ingredients, you eliminate the calories, fat, and sugar that come with them. This allows you to enjoy the health benefits of coffee without unwanted additives.
For instance, an 8-ounce Starbucks Caramel Macchiato contains 120 calories, 15 grams of sugar, and 4 grams of fat. In contrast, the same amount of brewed black coffee has just 2 calories, with no sugar and no fat.
Additionally, when you drink black coffee, you maximize the intake of antioxidants and caffeine. These components are thought to contribute to many health benefits associated with coffee. You’d need to add a substantial amount of cream or sugar to weaken your coffee enough to notice a significant difference.
The Debate Over Roast Types
You may wonder whether dark-roast coffee is healthier because it looks more robust. Dark roast coffee has a fuller body's flavor and a darker appearance than light roasts. However, whether it offers more health benefits is still up for debate. For now, the choice between light and dark roasts comes down to personal preference.
Are There Health Benefits of Black Coffee?
Few studies specifically focus on black coffee or how it compares to coffee with cream, milk, or sugar. However, some evidence suggests that consuming moderate amounts of coffee can provide health benefits. While larger studies are needed to fully confirm these potential benefits, they include:
Alzheimer’s Disease Prevention
Multiple studies link regular coffee consumption to a reduced risk of Alzheimer’s disease and other types of dementia. The strength of this association varies among studies. For example, one study indicated middle-aged individuals who consumed three to four cups daily had a 65% lower risk of developing dementia. In contrast, another study found that those drinking more than six cups daily had a 53% higher risk of dementia.
Parkinson’s Disease Prevention
Several studies indicate that higher coffee consumption correlates with a lower likelihood of developing Parkinson’s disease. For those who already have Parkinson’s, coffee can enhance movement control. Researchers credit caffeine with these effects.
Cancer Risk Reduction
Some studies suggest that coffee may lower the risk for certain types of cancer, including breast, colorectal, and liver cancers. This may be due to antioxidants in coffee, which protect cells from harmful molecules known as free radicals. However, coffee may also contain small amounts of a potential carcinogen called acrylamide.
Reduced Risk of Cirrhosis
Studies show that drinking coffee could lower your risk of late-stage liver disease, particularly cirrhosis caused by alcohol. One large study indicated that consuming four or more cups daily might reduce your risk of alcoholic cirrhosis by as much as 80%. Drinking that same amount could also lower non-alcoholic cirrhosis risk by 30%.
Mood Improvement
Caffeine is a known stimulant that can enhance mood. Studies suggest that coffee may reduce the risk of depression, especially in those who drink four or more cups daily.
Type 2 Diabetes Management
Regular coffee drinkers tend to have a lower risk of developing type 2 diabetes. In this condition, your body struggles to use insulin effectively, causing sugar buildup in the bloodstream.
Research shows that each additional cup of coffee consumed daily reduces diabetes risk by about 11%. Conversely, drinking one less cup raises the risk by 17%. However, if you already have type 2 diabetes, coffee can increase blood sugar and insulin levels.
Weight Management
The connection between coffee and weight management is not strong, but evidence suggests that caffeine may assist in weight control. One study revealed that individuals who consumed caffeinated beverages were slightly less likely to gain weight than those who reduced coffee and tea intake. Another study found that people who drank caffeinated beverages 30 minutes to four hours before meals tended to eat less.
It’s essential to note that adding high-calorie cream and sugar can diminish any weight-control benefits from caffeine.
Black Coffee Roasts
Coffee beans are harvested green and roasted to release their flavors. The roasting time and temperature directly affect the taste, which influences whether you enjoy your coffee black or prefer it with additives.
You can choose from:
Blonde or light-roasted
Medium roasted
Dark roasted
Darker roasts are roasted at higher temperatures for longer durations compared to lighter roasts. While they develop a more robust flavor profile, it’s a myth that darker roasts have higher caffeine content. In reality, light-roasted coffee has slightly more caffeine.
Does Dark-Roast Coffee Have Health Benefits?
Research on the health benefits of dark-roast coffee is mixed:
Antioxidant Levels
Light-roasted coffee typically contains higher levels of antioxidants like polyphenol and chlorogenic acid compared to darker roasts. These compounds may degrade during the hotter, longer roasting process. However, some studies also suggest that dark coffee might possess higher total antioxidant activity.
Cholesterol-Raising Compounds
A study on unfiltered coffee, like French press, found that dark roasts had slightly less of a component called cafestol, which may raise cholesterol levels.
Digestive Symptoms
A small 2004 study indicated that roasting levels do not significantly influence digestive symptoms such as heartburn or stomachaches. Furthermore, a newer, smaller study noted that those who consumed dark roasts produced less stomach acid than those who opted for medium roasts. Brands like Peacemaker Coffee Company provide low acidity, lab-tested, and great clean coffee.
Weight Control
Another small study revealed that overweight individuals consuming about two cups of dark-roasted coffee daily lost slightly more weight than those who drank the same amount of light-roasted coffee.
Blood Sugar Control
A study involving eleven healthy volunteers tested their blood sugar levels after drinking about 1 1/4 cups of either light or dark roast coffee. Researchers found no significant difference in blood sugar control.
Nutrition in Coffee
Coffee is abundant in various antioxidants, vitamins, and minerals that help reduce cell damage and lower the risk of severe health conditions such as cancer and heart disease. For many, coffee serves as the most significant source of antioxidants in their diet. It also provides moderate amounts of vitamin B2 and magnesium.
Nutrients per Serving
One 8-ounce serving of black coffee contains:
Calories: 2
Protein: 0 grams
Fat: 0 grams
Carbohydrates: 0 grams
Fiber: 0 grams
Sugar: 0 grams
Sodium: 5 milligrams
Coffee Portion Sizes
A standard serving of black coffee is considered 8 ounces, significantly less than some offerings at coffee shops or convenience stores.
The FDA’s Dietary Guidelines suggest a moderate amount of coffee is three to five cups daily, translating to about 400 milligrams of caffeine. If you are sensitive to caffeine, you may want to consume fewer cups. Keep in mind that caffeinated beverages like teas and colas can also add to your total caffeine intake.
Excessive caffeine can lead to feelings of jitteriness, anxiety, insomnia, and rapid heart rates. It can also cause digestive issues such as an upset stomach and nausea. Some people may also experience heartburn from consuming coffee. Brands like Peacemaker Coffee Company provide low acidity, lab-tested, and great clean coffee.
If you’re pregnant, planning to become pregnant, or breastfeeding, consult your doctor about how much coffee is safe for you.
How to Prepare Black Coffee
You can purchase coffee at various stages, from raw beans to brewed coffee. The flavor of your coffee is influenced not just by the roast but also by the type of bean and its origin. If you want to transition to black coffee, opt for fresh, high-quality beans for the best flavor.
Freshly ground beans can enhance your coffee experience, so consider investing in a small coffee grinder.
Brewing Methods
You can prepare black coffee using several methods, including:
An auto-drip coffee maker
The pour-over method
A French press
An AeroPress
The cold brew method
If you struggle to enjoy black coffee, consider healthier alternatives for cream and sugar. Skim milk or unsweetened soy milk can be excellent substitutes. You may also try a small amount of artificial sweetener or simply reduce the amount of cream and sugar you usually use.
Ways to Use Coffee
Beyond enjoying a morning cup, there are numerous ways to incorporate coffee into your diet:
Enjoy iced coffee during the summer.
Freeze leftover coffee into cubes to create iced coffee without diluting it.
Use coffee in marinades for meats.
Pour coffee over vanilla ice cream for a delightful Italian dessert.
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