Worried about your risk of developing diabetes? Perhaps it’s time to brew a fresh pot of coffee. A forthcoming study in the Journal of Clinical Nutrition, scheduled for print publication in May 2023, suggests that there may be a connection between coffee consumption and a reduced risk of type 2 diabetes.
This research, conducted on a vast scale involving more than 150,000 individuals, delved into the impact of coffee consumption on two sizable populations. The primary focus was on exploring the relationship between indicators of inflammation and coffee intake. The findings suggest that coffee’s capacity to lower inflammation might serve as a protective factor against the development of type 2 diabetes. Remarkably, an additional daily cup of coffee was associated with a 4–6% decrease in the risk of developing this disease.
The Potential Mechanisms Behind Coffee's Diabetes Risk Reduction
While this latest study isn’t the pioneer in exploring the correlation between coffee consumption and the risk of developing type 2 diabetes, it adds fresh insights to the mix. Previous research had already established a link between the daily consumption of coffee and a reduced risk of the disease, particularly among individuals with a family history of diabetes. However, the new study shines a spotlight on how coffee’s abundance of antioxidants might have the capacity to alleviate inflammation sufficiently to thwart the onset of diabetes across diverse health backgrounds.
A growing body of research underscores the pivotal role that inflammation could play in determining one’s susceptibility to type 2 diabetes.
“Although short-term inflammation due to injury or illness is a normal bodily response, chronic inflammation, the kind that persists over time, can exert a significant impact on health and heighten the risk of various conditions, including type 2 diabetes,” notes Carrie Gabriel, MS, RD, from Steps 2 Nutrition. “Cultivating a lifestyle that incorporates more naturally anti-inflammatory foods and regular exercise has been demonstrated to mitigate inflammation and provide protection against diseases such as diabetes.”
Fortunately, coffee boasts a wealth of inflammation-combatting antioxidants. “Coffee comprises an array of bioactive compounds, such as chlorogenic acids and lignans, known for their antioxidant and anti-inflammatory properties,” explains endocrinologist Dr. Adnan Zahid, MD. “These compounds hold the potential to mitigate inflammation and oxidative stress, two contributing factors believed to be associated with the development of diabetes.”
How Much Coffee Is Best (and What Kind)?
The study published in the Journal of Clinical Nutrition underscores that adding an extra cup of coffee to your daily routine, up to a maximum of six cups, may be linked to a reduced risk of type 2 diabetes. However, it’s crucial to strike a balance, as excessive caffeine consumption can lead to feelings of jitteriness and anxiety.
“The average person should ideally limit their daily caffeine intake to no more than 400 milligrams, equivalent to two cups of coffee,” advises Gabriel.
If you are managing diabetes, it’s essential to monitor not only your coffee intake but also what you add to it, such as sugar or flavored creamers. Gabriel emphasizes the importance of avoiding calorie-laden, sugary coffee concoctions, and paying attention to caffeine levels.
“For individuals with type 2 diabetes, even a modest amount of caffeine, such as 200 mg (or one cup), can cause rapid fluctuations in glucose levels,” she explains. “For those aiming to control blood sugar levels, limiting caffeine to one cup a day is an ideal approach for optimizing health.”
Dr. Zahid also emphasizes the necessity of consulting your healthcare provider before significantly increasing your coffee consumption. “I encourage my patients to maintain a healthy lifestyle and seek advice from their healthcare provider before making any dietary or exercise-related changes,” he advises.
In terms of coffee types that yield the most favorable results, the researchers discovered that filtered coffee and espresso were the most effective choices for reducing the risk of diabetes.