Coffee is widely recognized for its long-term health benefits, including reducing the risk of conditions like heart disease, type 2 diabetes, and certain cancers when consumed at a daily level equivalent to three to four cups of instant coffee.
A new research shows that adding an extra cup of coffee to your daily routine may result in a modest reduction in weight gain over four years, while the addition of sugar is associated with a slight increase in weight gain.
To Add or Not To Add Coffee Sweetener
In this study, researchers combined data from three extensive U.S. studies: the Nurses' Health Studies spanning from 1986 to 2010 and 1991 to 2015, and the Health Professional Follow-up study from 1991 to 2014.
These large cohort studies involved more than 230,000 female participants and over 50,000 male health professionals and aimed to investigate chronic disease risks and dietary impacts on health outcomes. Participants in all three studies completed initial and subsequent questionnaires every four years, reporting their dietary habits and self-measured weight.
Findings revealed that participants in the Nurses' studies had an average weight gain of 1.2 kg and 1.7 kg over four years, while health professionals had an average gain of 0.8 kg. It was observed that increasing unsweetened caffeinated or decaffeinated coffee consumption by one cup daily was linked to a weight gain 0.12 kg less than expected over a four-year period.
More so, the addition of creamer or a non-dairy alternative did not significantly influence this weight change, but the introduction of one teaspoon of sugar in coffee led to a weight gain 0.09 kg higher than expected over the same timeframe. These associations were more pronounced in younger participants and those with higher initial body mass indexes.
While the study benefits from a large sample size and long-term tracking, it's important to recognize its limitations. The findings indicate associations, not causation, implying that increased coffee intake is not definitively responsible for weight changes but rather coincides with them over time.
Furthermore, the weight differences observed were relatively small, with an additional cup of coffee preventing just 0.12 kilograms of weight gain over four years, which may have limited practical significance for most people focused on weight management. Additionally, the study didn't consider the variability in caffeine content among different coffee types, assuming a standard caffeine amount per cup.
The Link Between Caffeine and Weight Loss
Caffeine, a natural stimulant, can lead to temporary reductions in appetite and increased alertness, potentially resulting in short-term decreases in energy intake. While some people use coffee as a pre-workout stimulant to enhance exercise performance and boost energy expenditure, these advantages typically do not have a lasting impact.
In addition, caffeine can also slightly elevate metabolism, causing a small increase in calorie burning at rest, but it is not a substitute for regular physical activity and a balanced diet. Coffee has a mild diuretic effect that may lead to temporary water weight loss rather than fat loss, and this lost weight is quickly regained when rehydration occurs.
The study found a correlation between coffee consumption and weight changes, indicating that weight fluctuations were not directly caused by coffee consumption.
For example, individuals adding sugar to their coffee might be more likely to consume additional sugar throughout the day, leading to weight gain. Conversely, those opting for unsweetened coffee may be more conscious of reducing added sugar in their overall diet.
It's important not to overemphasize the coffee-weight connection highlighted in this study or excessively increase coffee consumption since weight loss is influenced by multiple factors, and moderation is key.
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