Game, Set, Match — Start Sipping More Coffee, ASAP [Report]

BADABOOM! Sip it up and suck it down, coffee junkie. You’re officially in the clear.

The USDA and U.S. Department of Health and Human Services (HHS) recently published their latest 5-year update to the Dietary Guidelines. And there was one noticeable inclusion. COFFEE.¹

Unofficially, the savvy have been touting the perks of a coffee IV for years, confident that it wasn’t doing anything harmful (or at least ignoring the possibility). Notably, NEJM‘s landmark research from 2012 found that chugging 2-6 cups/day decreased the risk of death by >10%, solidifying the belief that coffee might not be as insidious as some people made it out to be.

And now, for the first time in over 40 years, the USDA/HHS’ nutritional blueprint directly addressed coffee and caffeine consumption. What they had to say—astoundingly—was all sunshines, rainbows, and adorable puppies.

“Currently, strong evidence shows that consumption of coffee within the moderate range (3 to 5 cups per day or up to 400 mg/d caffeine) is not associated with increased long-term health risks among healthy individuals. In fact, consistent evidence indicates that coffee consumption is associated with reduced risk of type 2 diabetes and cardiovascular disease in healthy adults.”

“Moreover, moderate evidence shows a protective association between coffee/caffeine intake and risk of Parkinson’s disease. Therefore, moderate coffee consumption can be incorporated into a healthy dietary pattern, along with other healthful behaviors.”

Additionally, there was limited evidence to make a recommendation on high caffeine intake (>400 mg/day), but the report did express some concern, especially when combined with alcohol. It’s the same guidance you’ve learned to loathe — everything in moderation.

But for the the USDA/HHS to come out and push an official stance is huge, and should eliminate any lingering concern or debate that the black stuff is anything but invigorating.

It effectively completes the turnaround of coffee’s image—from a health PoV—after it was demonized for years based on the misguided belief that it was deteriorating heart health and elevating blood pressure. It’s near-identical to the way public perception of dietary fat has shifted 180º from heart-killer to heart-saver.

So what’s the most pressing issue left in the coffeescape? It might be that we’re not drinking enough to reap the rewards and qualify for “moderation.”

Image: Washington Post

The average American consumes 1 cup of coffee per day — and not a venti from Starbucks, one small cup. That’s somewhat baffling, especially considering that coffee pod (e.g. K-cups) sales have skyrocketed 138,324% over the past 10 years (that’s not a typo).²

So go ahead, get your americano on. And make it a double

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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References, Notes, Links

1. Health.gov — The 2015 Dietary Guidelines [↩]
2. Washington Post — It’s true: Americans like to drink bad coffee [↩]