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A currently trending study claims that people who drink two to three cups of coffee per day live longer than those who avoid coffee. So should we all drink two to three cups? Not necessary. Let’s see where these numbers come from.

Two to three cups for longevity, maybe

come on A recent study Drawn from the UK Biobank, where the average age is 58, more than half of the participants are women, and Approximately 95% are white. On average, the researchers were able to follow the participants for 12 years after answering the question about how much coffee they drank.

If we looked at all-cause mortality, those who drank two to three cups of coffee per day had the lowest risk, and that applied whether they drank ground, instant, or decaf. For cardiovascular disease, those who drank one cup a day had the lowest risk, but the sweet spot for arrhythmia (irregular heartbeat) appeared to be four to five cups. In the arrhythmia results, there was decaf coffee No Related to risk reduction.

Even if you’re trying to use it to figure out how much coffee to drink, the study has plenty of limitations. This group of middle-aged Britons may not represent the rest of the world particularly well; And people don’t randomly decide how much coffee to drink. Income, social class and perceived health risks can contribute to that choice, just to name a few (Brits also tend to drink a lot. Instant coffee and espresso, it turns out). The researchers also took people’s self-reported data at face value and assumed they drank the same amount of coffee over the years rather than constantly reassessing.

Three to four cups for other health benefits

A A review published in the BMJ A dozen previous coffee studies have looked at and concluded that people who drink coffee have a lower risk of cardiovascular diseases, including stroke, some cancers, and some liver and gastrointestinal disorders. The amount of coffee associated with low risk is in the range of three to four cups per day.

Author of that analysis said That people should not do Start Drinking coffee because of these effects, but if you already drink coffee, it can be “part of a healthy diet.”

One of the reasons it’s so hard to identify what’s going on in coffee is because there are hundreds of different bioactive compounds in coffee, and caffeine is just one of them. The chemical profile can also differ depending on which beans you start with and how you brew the coffee.

But another reason is that these studies don’t randomly determine whether people are coffee drinkers or not; They often survey people about how much coffee they drink already drink If your doctor told you to limit caffeine because of your blood pressure, let’s say you show up as a non-coffee drinker in the study. So people who avoid coffee drink more health risk factors.

“Strong Randomed controlled trials are necessary to understand whether the observed associations are causal [i.e., caused by coffee],” the authors conclude.

Four cups or less to be safe

The US Dietary Guidelines Here’s what it has to say about coffee use for non-pregnant adults: “For healthy adults, the FDA recommends 400 milligrams of caffeine per day is generally not associated with dangerous, negative effects.” (is 200 mg Recommended limit in pregnancy.)

In other words, coffee is not so important to health that they recommend everyone to drink it. But it is not so dangerous that there is a strict limit. Instead, they basically name the amount that is fine. (It’s probably bad to have a really large amount of caffeine. It’s a level that they pretty much believe isn’t a huge amount.)

So how much coffee is that? Most brewed coffee clocks in at around 100 milligrams per 8 fluid ounces. This varies slightly depending on the brand and brewing style. For example, a 14-ounce Dunkin’ brewed coffee contains 210 milligrams; A 16-ounce McDonald’s coffee has 145. You can find caffeine in your favorite beverage Caffeine Informer.

One thing before you order: TThose guidelines also indicate that sweetened coffee beverages are a common source of added sugar in the diet. You should keep added sugar to 10% of your total calories, or about 50 grams. An iced coffee from Starbucks has 20 grams; Carmel FRappucino has 54. Black coffee, on the other hand, has basically nothing.

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