Is coffee healthy or unhealthy?

If there’s one question I’m asked all the time, it’s this: “How many coffees do you drink a day?” Honestly, it’s usually only one or two a day. However, I’m fortunate in my role to be able to taste and sample some incredible coffees from around the world. This means I’ve had plenty of chances to ponder another question people love to ask: “Is coffee actually good for you?”

I’m Chris Tate, P&R Operations Manager. I’ve pulled together some details to help you make an informed decision. Of course, it’s best you consult your healthcare professional and not your local coffee professional for advice on what coffee consumption is appropriate for you;)

Coffee: a health booster? Absolutely.

Coffee isn’t just a morning pick-me-up. We’re passionate about ensuring the “morning fix” aspect of coffee consumption is merely an added benefit, not the reason for enjoying coffee in the first place. Coffee is packed with benefits that go far beyond caffeine.

Loaded with antioxidants

Coffee is one of the richest sources of antioxidants in the average diet. These antioxidants, such as chlorogenic acids, help combat oxidative stress, which is linked to aging and chronic diseases like Type 2 diabetes and cardiovascular issues. Studies have shown that coffee’s antioxidants can protect against DNA damage and promote overall cellular health (BMJ, MDPI)

Supports brain health

Regular coffee consumption has been associated with a reduced risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Research suggests this is due to coffee’s ability to protect brain cells and enhance cognitive function. One study notes that “habitual coffee consumption is inversely associated with the risk of developing Parkinson’s disease” (Journal of Functional Foods, 2015).

Boosts physical performance

Ever noticed that a quick espresso before exercise makes you feel unstoppable? That's because caffeine stimulates the release of adrenaline, enhancing endurance and overall physical performance. A British Journal of Sports Medicine study found that caffeine supplementation significantly improves exercise performance, particularly in endurance activities. 

Long-term health benefits

Enjoyed in moderation (2–4 cups per day), coffee has been linked to numerous long-term health benefits, including supporting liver health, reducing the risk of certain cancers (such as liver and colorectal cancer), and promoting cardiovascular wellness. These benefits are evident in both caffeinated and decaffeinated coffee, highlighting the impact of bioactive compounds like antioxidants beyond just caffeine. A comprehensive review published in The BMJ concluded that "coffee consumption was more often associated with benefit than harm for a range of health outcomes."

Coffee: a social glue

Health benefits aside, enjoying a coffee is also about connection. It’s the unsung hero of first dates, brainstorming sessions, and casual chats with friends. Whether you’re brewing a cup at home or enjoying a flat white at your local cafe, coffee brings people together.

At Pablo & Rusty’s, we see this every day. Coffee isn’t just a drink—it’s a ritual, a conversation starter, and a reason to pause and enjoy life. That first sip, that momentary pause it induces, is powerful and we think it is enhanced when enjoyed with friends.

But what about the concerns?

Coffee isn't for everyone, and it's important to enjoy it in a way that suits you. Here are some common concerns—and ways to address them:

• Acidity: Some individuals find coffee's acidity harsh on the stomach. If that's you, try pairing your coffee with food or opting for a less acidic roast. Low-acid coffee options are designed specifically for individuals who experience stomach irritations.
   The Proper Kitchen

• Caffeine sensitivity: Not a fan of caffeine? Our decaf coffee offerings deliver the same rich and complex flavours without the caffeine. It's perfect for any time of day and a lifesaver for late-night coffee cravings. Decaf coffee allows individuals to reap the benefits of coffee without the adverse effects associated with excessive caffeine consumption. (Forbes)

• Heart jitters: While caffeine can affect people differently, for some, the “too many coffees” jitters are a real thing. That feeling of unsettledness and a “racing heart” due to excessive caffeine consumption is an unwanted side effect of to much caffeine.  

However, moderate coffee consumption has been linked to cardiovascular health benefits. A 2023 review of studies concluded that drinking moderate amounts of coffee may help decrease the risk of heart-related issues like hypertension and heart failure. (Healthline)

Ultimately, coffee isn't one-size-fits-all. Experiment with what works for you, and enjoy the journey.

Quality counts

I’m a quality-over-quantity kind of guy. An expertly brewed cup of specialty coffee is something to savour and enjoy. The mere act of slowing down to enjoy a brew is beneficial in itself. At Pablo & Rusty’s, we take pride in sourcing ethical and sustainable coffee and roasting it to bring out unique flavours in each coffee. From our blends to decaf options and our Expedition Series for those craving some exceptional coffees.

So, is coffee healthy or unhealthy?

For most people, coffee is a healthy addition to their day—when enjoyed in moderation. It’s packed with antioxidants, brain-boosting benefits, and the power to bring people together. And if caffeine isn’t your thing, decaf is always an option.

Curious to try something new? Check out our subscription options or explore our delicious decaf blends—because great coffee is for everyone.