Black Coffee Linked to Longer Life, Study Finds
Think your morning coffee is just a pick-me-up? Think again. A massive new study involving over 46,000 Americans suggests that those who enjoy one to two cups of black coffee each day may actually be adding years to their lives.
What Did the Study Discover?
Researchers from Tufts University’s Friedman School of Nutrition Science and Policy dug into decades of national health data. They tracked the coffee habits of adults aged 20 and up from 1999 to 2018, using information from the National Health and Nutrition Examination Survey (NHANES). The results? Black coffee drinkers—and even those who add a little sugar or cream—saw a 14% lower risk of death from any cause compared to people who skipped coffee altogether.
How Much Coffee Is Best?
When it comes to reaping coffee’s benefits, moderation is key. People who sipped at least one cup a day had a 16% lower risk of death. Those who enjoyed two to three cups saw the biggest drop in risk—down by 17%. However, drinking more than three cups didn’t provide any extra advantages, according to the study published in The Journal of Nutrition.
The Sugar and Cream Dilemma
While coffee itself packs health-boosting compounds, loading it up with sugar and saturated fat can undo those benefits. The study found that adding more than 5% of your daily recommended sugar or saturated fat to your cup wiped out coffee’s protective effects. For reference, that’s about half a teaspoon of sugar or a splash of cream per cup.
“Our findings confirm our hypothesis that adding high levels of added sugar and saturated fat make the benefits of coffee consumption lowering mortality risk go away,” said Dr. Fang Fang Zhang, the study’s senior author.
Who Should Watch Out?
Coffee isn’t a miracle drink for everyone. Previous research shows that drinking more than five cups a day might increase the risk of heart problems in some people. Pregnant women should also be cautious, as even small amounts of caffeine can affect baby size.
What Are the Limitations?
One catch: the study relied on self-reported data, which isn’t always perfect. Also, decaf coffee didn’t show a clear link to lower mortality, possibly because too few people drank it.
The Bottom Line
Coffee—especially black or lightly sweetened—can be part of a healthy lifestyle. But if you want the full benefits, keep the sugar and cream to a minimum. As Dr. Zhang puts it, “We need to be mindful about the amount of sugars and saturated fat that we add to coffee when we drink it.”
Key Takeaways:
Drinking one to three cups of black coffee daily lowers death risk by 14–17%.
Adding more than a small amount of sugar or cream cancels out coffee’s benefits.
Moderation is key—too much coffee or too many additives can have downsides.
