In this article, you are going to learn that coffee is a Food as Medicine beverage. Science shows that coffee supports your gut health, metabolism, and overall health, whether caffeinated or decaffeinated.
Whether you drink coffee or not, it is important to understand that coffee provides a bundle of health benefits that go far beyond just helping you feel more awake.
Over the years, coffee has been both encouraged and discouraged. At times, it has been praised, and at other times, it has been blamed for health problems, especially heart health. This back-and-forth has left many people confused.
However, when you look at the scientific facts, coffee gets two thumbs up, and here’s why.
Coffee has stood the test of time
Coffee is not a modern trend.
It is believed to have originated in Ethiopia, where it was first used for energy and alertness hundreds of years ago. Coffee was introduced to the American colonies in the late 1600s and has since become a daily staple in the United States.
A beverage enjoyed for centuries is now being supported by modern science for its benefits to the gut, metabolism, heart, and overall health.
Coffee is rich in antioxidants
A cup of black coffee is rich in antioxidants.
Antioxidants help:
-
- Protect cells from damage
- Reduce inflammation
- Lower the risk of chronic diseases
For many adults, coffee is one of the largest sources of antioxidants in the daily diet.
Coffee contains powerful polyphenols
Coffee is rich in polyphenols, which are natural plant compounds.
Polyphenols help:
-
- Calm inflammation
- Support heart and metabolic health
- Feed helpful gut bacteria
Even decaffeinated coffee contains polyphenols, which means the benefits are not just about caffeine.
Coffee supports gut diversity, naturally
Many people buy probiotic supplements to support gut health.
What is often overlooked is that a simple cup of coffee helps improve gut diversity, which is one of the strongest signs of a healthy gut.
Coffee supports gut health by:
-
- Feeding beneficial bacteria
- Increasing gut diversity
- Helping bacteria produce helpful compounds that support digestion and immunity
These benefits have been shown with both caffeinated and decaffeinated coffee.
Coffee, GLP-1, and metabolism
People hear a lot about GLP-1 drugs and supplements. GLP-1 is a hormone that helps regulate appetite, blood sugar, and feelings of fullness.
What many people do not realize is that GLP-1 is activated naturally by food and beverages, including coffee.
A cup of coffee can:
-
- Increase GLP-1 naturally
- Help you feel more satisfied
- Support better blood sugar balance
This happens without injections or medications.
GLP-1: Natural vs. Drug-Based
|
Natural GLP-1 (From Food & Coffee) |
GLP-1 Drugs |
|
Activated naturally by foods and beverages like coffee |
Delivered through injections or medications |
|
Short-term, balanced GLP-1 response |
Prolonged, forced GLP-1 elevation |
|
Works with normal digestion and gut signaling |
Slows digestion unnaturally |
|
Supports gut health and diversity |
Does not improve gut diversity |
|
No prescriptions or injections |
Requires ongoing medication |
|
Lower risk of side effects |
May cause nausea, vomiting, muscle loss, and rebound weight gain |
|
Sustainable and food-based |
Often requires long-term use |
GLP-1 is not the problem.
The difference is how it is activated.
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Coffee supports metabolism and calorie burn
Caffeinated coffee can increase metabolic rate.
Studies show caffeine may help burn 75 to 125 extra calories per day, depending on the person.
This happens by:
-
- Increasing energy use
- Helping release stored fat
- Improving physical performance
Coffee and heart health
For years, people were told coffee might be bad for the heart.
Modern research now shows the opposite for most people.
Studies consistently show that moderate coffee intake is linked to a lower risk of heart disease, heart attack, and stroke.
This benefit has been seen with:
-
- Caffeinated coffee
- Decaffeinated coffee
This tells us the protection is not just caffeine, but coffee:
-
- Antioxidants
- Polyphenols
- Anti-inflammatory effects
Coffee may support heart health by:
-
- Reducing inflammation
- Improving insulin sensitivity
- Supporting healthy blood vessels
- Lowering oxidative stress
For most people, 2 to 4 cups per day is linked to the greatest heart benefit.
Coffee naturally supports appetite, mood, and performance
Coffee naturally:
☕️ Increases GLP-1
☕️ Increases calorie burn
☕️ Increases satiety
☕️ Improves mood and focus
☕️ Improves physical performance
Coffee is more than a drink
Coffee is not just a stimulant.
It is not just a habit.
When enjoyed black or with minimal additives, coffee:
-
- Supports gut diversity
- Supports heart health
- Delivers antioxidants and polyphenols
- Supports natural GLP-1 signaling
- Helps metabolism
Coffee truly acts as Food as Medicine.
The bottom line
People spend billions on:
-
- GLP-1 drugs
- Probiotics
- Heart health supplements
Yet a simple cup of coffee, enjoyed for centuries, already supports:
✔ Gut health
✔ Heart health
✔ Metabolic health
✔ Appetite control
Used wisely, coffee is a simple, affordable, and time-tested tool for better health.
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Coffee can support your health.
Learning how to eat creates real change.
References
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- Bohn, S. K., Blomhoff, R., & Paur, I. (2014). Coffee and health benefits. Molecular Nutrition & Food Research, 58(5), 915–930.
- Cornelis, M. C. (2019). The impact of caffeine and coffee on human health. Nutrients, 11(2), 416.
- González de Mejía, E., & Ramirez-Mares, M. V. (2014). Impact of caffeine and coffee on our health. Trends in Endocrinology & Metabolism, 25(10), 489–492.
- Manghi, P., et al. (2024). Coffee consumption is associated with changes in gut microbiome composition and microbial metabolites. Nature Microbiology.
- Tomas-Barberan, F. A., Selma, M. V., & Espín, J. C. (2014). Interactions of gut microbiota with dietary polyphenols. Food & Function, 5(8), 1647–1658.
- van Dam, R. M., Hu, F. B., & Willett, W. C. (2020). Coffee, caffeine, and health. The New England Journal of Medicine, 383(4), 369–378.
- Ding, M., Bhupathiraju, S. N., Chen, M., van Dam, R. M., & Hu, F. B. (2014). Coffee consumption and cardiovascular disease risk. Circulation, 129(6), 643–659.
- Kim, Y., Je, Y., & Giovannucci, E. (2019). Coffee consumption and cardiovascular mortality. Circulation, 139(6), 764–775.
- Poole, R., et al. (2017). Coffee consumption and health: Umbrella review.
________
Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, Omega Balancing Coach™, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.
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