Coffee is one of the world’s most popular beverages, consumed by millions of people every day. It’s the go-to drink for many people who want to start their day or stay alert during work hours.

However, research suggests that cutting back on coffee may elevate the risk of developing type 2 diabetes, a metabolic disorder that causes high blood sugar levels.

The Link Between Coffee Consumption and Diabetes

Coffee has several potential health benefits, including reducing the risk of heart disease, stroke, and some types of cancer.

However, recent studies have suggested that reduction in coffee consumption may increase the risk of developing type 2 diabetes. This is because coffee contains several compounds that affect the body’s metabolism, including caffeine, chlorogenic acid, and trigonelline.

One study published in the New England Journal of Medicine found that people who increased their coffee consumption by more than one cup per day over a four-year period had an 11% lower risk of developing type 2 diabetes than those who did not change their coffee consumption. The study included more than 120,000 participants and adjusted for other factors that could affect diabetes risk, such as age, body weight, and physical activity.

However, another study published in the Journal of Agricultural and Food Chemistry suggested that high levels of coffee consumption, particularly of unfiltered coffee, may increase the risk of diabetes.

This is because unfiltered coffee contains a compound called cafestol, which can raise blood cholesterol levels and reduce insulin sensitivity, leading to higher blood sugar levels.

The Right Amount of Coffee Consumption

So, what is the right amount of coffee consumption to reduce the risk of diabetes while avoiding the harmful effects of cafestol? Most health experts agree that moderate coffee consumption, that is, two to three cups per day, is safe and beneficial for most people.

However, individual tolerance to coffee varies, and some people may experience side effects such as anxiety, insomnia, and heart palpitations from even low amounts of caffeine.

Pregnant women, children, and people with certain medical conditions such as high blood pressure and anxiety disorders may need to limit or avoid coffee altogether.

Other Ways to Reduce Diabetes Risk

Coffee is just one factor that affects the risk of developing type 2 diabetes. Other lifestyle factors such as diet, exercise, and stress management also play a role.

Some dietary changes that can help reduce diabetes risk include consuming more whole grains, fruits, vegetables, and legumes, and reducing intake of processed and high-fat foods.

Exercise, particularly aerobic exercise such as jogging, cycling, or swimming, can improve insulin sensitivity and reduce the risk of diabetes. Stress management techniques such as meditation, yoga, or deep breathing can also reduce stress hormone levels and improve blood sugar control.

The Bottom Line

Coffee is a popular beverage consumed by many people worldwide and has several potential health benefits, including reducing the risk of heart disease, stroke, and some types of cancer.

Recent research suggests that moderate coffee consumption may also reduce the risk of developing type 2 diabetes. However, consuming high levels of unfiltered coffee containing the compound cafestol may increase diabetes risk.

It is recommended to consume two to three cups of coffee per day, and this amount may vary for individuals based on tolerance levels for caffeine and other compounds in coffee. To reduce the risk of diabetes, it is crucial to make lifestyle changes such as following a healthy diet, exercising regularly, and managing stress levels.