A recent US study published in the European Heart Journal reveals that a morning cup of coffee offers significant health benefits compared to coffee consumed throughout the day. Based on data from 40,725 adults, morning coffee drinkers were found to have a 16% lower risk of all-cause mortality and a 31% lower risk of cardiovascular diseases compared to non-coffee drinkers.

Why Morning Coffee is Beneficial

Dr. Komal Shah, a chronic disease specialist at the Indian Institute of Public Health Gandhinagar, explains that caffeine consumed later in the day can disrupt sleep patterns, reducing melatonin production—a hormone critical for regulating sleep. Low melatonin levels are linked to oxidative stress, high blood pressure, and cardiovascular risks. Poor sleep itself heightens health risks like weakened immunity and metabolic issues.

Risks of Overconsumption

Excessive coffee intake, particularly all-day consumption, can lead to increased blood pressure, irregular heart rhythms, and poor sleep, notes Dr. Shah. Such patterns are often associated with unhealthy habits and over-reliance on caffeine for energy. In contrast, morning coffee drinkers tend to consume coffee as part of a balanced routine, often with breakfast.

The Ideal Amount

Dr. Richa Soni of Gujarat University recommends limiting caffeine to below 300 milligrams daily, as per Indian Council of Medical Research (ICMR) guidelines. A brewed 150 ml cup contains 70-80 mg caffeine, while instant coffee has 50-65 mg. Moderation is essential to harness the metabolic, fat oxidation, and chronic disease protection benefits of coffee’s antioxidants, like polyphenols.

Cultural Context and Warnings

Professor Rupal Dalal of IIT-Bombay emphasizes that the health benefits of coffee apply to unsweetened coffee. She cautions Indians to avoid adding sugar, which negates the drink’s benefits.

The Changing Perception of Coffee

Dr. Sukumar Mehta of Sterling Hospital notes that earlier perceptions of coffee as harmful due to caffeine content have shifted. Studies now show that up to five cups of black coffee daily can support heart health.

Final Takeaway

Morning coffee can be a heart-healthy ritual when consumed moderately and without excessive sugar. However, timing, quantity, and dietary habits around coffee play a vital role in maximizing its benefits.

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