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Americans have a puritanical streak. This way of thinking suggests that if something hurts or tastes bad, it must be good for you. Conversely, if it tastes good, you might conclude it’s bad for you. That could be why many people believe that coffee, tea and especially chocolate are sinful treats. What if we told you about the health benefits of coffee, chocolate and tea?
Health Benefits of Coffee:
Science has been contradicting the puritan view for decades. Take coffee, for example. There is growing evidence that this popular morning beverage has health benefits. For one thing, coffee is rich in antioxidant compounds.
People who drink three to four cups of coffee daily are significantly less likely to be diagnosed with type 2 diabetes (European Journal of Nutrition, June 2016). In addition, coffee drinkers appear less prone to congestive heart failure, stroke and coronary heart disease (Progress in Cardiovascular Diseases, May-June 2018).
A recent meta-analysis of 40 studies found that coffee drinkers were less likely to die prematurely, with the fewest early heart disease deaths among those sipping 2.5 cups a day (European Journal of Epidemiology, Aug. 2019). Those who consumed two cups daily had lower rates of cancer as well.
Alternative Morning Beverages:
Q. I generally need a cup or two of coffee to get going in the morning. Sometimes it raises my blood pressure. Is there any natural substitute that is less likely to have this effect?
A. In general, we don’t worry about negative health benefits of coffee. The positive effects far outweigh the downsides for most people.
However, since you have noticed an impact on your blood pressure, you might consider an alternative. Cocoa has far less caffeine than coffee and can help lower blood pressure (Nutrients, May 13, 2023). Some people combine cocoa with maca (Lepidium meyenii), a root from the Andes. This plant is reputed to fight fatigue and help stabilize blood pressure (Molecules, May 7, 2023).
Coffee to Promote Bowel Function:
One additional benefit of coffee: when people are hospitalized for abdominal surgery, they recover bowel function sooner and can be discharged earlier if they drink coffee (Diseases of the Colon and Rectum, Aug, 2019). In a study of 100 people, half got a cup of coffee with each meal and half got decaf tea instead. Nurses have recognized this advantage of coffee for quite some time.
Will Coffee Help Protect Against Dementia?
Q. I have read articles suggesting that coffee may have health benefits, especially against dementia. As a result, I try to drink four or five six-ounce cups a day. Does this seem sensible?
A. When coffee is roasted, compounds form that appear to have neuroprotective activity (Frontiers in Neuroscience, Oct. 12, 2018). Coffee contains compounds such as caffeic acid, quercetin, chlorogenic acid and phenylindane that contribute to this effect.
Caffeine also may be protective. A review in the journal Nutrients (Feb. 6, 2021) concludes that “caffeine may exert some beneficial effects in AD” [Alzheimer’s disease].
Adding cocoa or chocolate may even boost its benefits. Italian researchers reported that older people consuming two or more cups of mocha coffee daily were less depressed and had better scores on cognitive function tests (Nutrients, Feb. 6, 2021).
They note:
“This is the first study focused on the association between a specific coffee preparation method (i.e., mocha) and cognitive impairment and late-life depression in a homogeneous population of non-demented elderly subjects with SIVD [Subcortical Ischemic Vascular Disease].”
We have not seen any controlled trials demonstrating that preventing dementia is among the health benefits of coffee. An observational study suggests that Italians who drink around 4 ounces of coffee daily (70 to 110 gm) are at lowest risk of early-onset dementia (Nutrients, Nov. 29, 2020).
Health Benefits of Tea:
What about tea? In countries like China and Japan, where the preferred hot beverage is green tea, people associate it with health and longevity. They have good reason to do so. A study that followed more than 100,000 Chinese adults for about seven years found that green tea was associated with lower mortality rates (European Journal of Preventive Cardiology, Jan. 8, 2020). Those who consistently consumed at least three cups a week were 20 percent less likely to die of a stroke or heart attack during the study. An earlier study found a reduced risk of premature death from cancer as well as cardiovascular disease (European Journal of Epidemiology, Sep. 2016).
Health Benefits of Chocolate:
The Puritans among us might be willing to grant that green tea could have health benefits. After all, who associates it with indulgence? But they probably raise their eyebrows at chocolate.
One reader expressed skepticism that chocolate could be healthy food:
“Some ingredients in cocoa may be good, but chocolate has a lot of sugar that would negate any benefit. I love chocolate too, but with all the massive obesity around us, do people need another excuse to stuff their faces with chocolate?”
Cocoa Compounds for Lower Blood Pressure:
A number of randomized controlled trials have confirmed that cocoa flavanols and other compounds in cocoa have significant health benefits. They lower blood pressure by relaxing blood vessels (American Journal of Clinical Nutrition, Feb, 2017). Increased blood vessel flexibility seems to be due to the flavanols, especially epicatechins similar to those in tea (American Journal of Clinical Nutrition, Dec. 2018). On the other hand, compounds known as procyanidins appear responsible for lowering cholesterol.
Chocolate and the Brain:
Moreover, people who get high doses of cocoa flavanols daily seem to have better cognitive function (Plant Foods for Human Nutrition, online Jan. 13, 2020). Cocoa flavanols are also known to have strong anti-inflammatory effects (Frontiers in Pharmacology, Dec. 12, 2013).
Downsides of Chocolate:
Q. I was disappointed to read that some chocolate bars have high amounts of heavy metals. My particular favorite was high in both lead and cadmium. Can you tell me why? Are there any chocolates that are safe to eat?
A. Consumer Reports published an analysis of some popular chocolate brands in its February 2023 issue. Unfortunately, as you note, many were contaminated with lead, others with cadmium and a few with both.
Cadmium comes from the tropical soils in which cacao trees grow. The trees get cadmium along with nutrients and it accumulates in cacao beans as they mature.
The source of lead contamination seems to be different. Freshly harvested cacao beans don’t have much lead, but as they dry, they accumulate dust. In some environments, the dust is full of lead. According to Consumer Reports, keeping harvested beans off the ground and away from roads and dust will cut down on the lead in chocolate bars.
Safer Chocolate Bars:
Consumer Reports identified five “safer” chocolate bars that came in under the maximum allowable dose level for these metals. They are Ghirardelli Intense Dark (both 72 and 86 percent), Taza Chocolate Deliciously Dark (70 percent), Mast Dark Chocolate (80 percent) and Valrhona Abinao (85 percent cacao).
How About a Supplement?
People who want the benefits of cocoa compounds without the sugar and fat found in chocolate candy may want to consider supplements instead. CocoaVia offers supplements with high-dose cocoa flavanols (500 or 750 mg). An analysis by ConsumerLab.com showed that these pills have minimal cadmium. (Disclosure: the company underwrites our syndicated public radio show.)
Clearly, you don’t have to suffer to get health benefits from your beverages. Enjoying a cup of joe in the morning, sipping tea in the afternoon or savoring a cup of cocoa can all boost your health. We also take CocoaVia capsules daily; while there’s no appreciable flavor, research suggests there’s plenty of benefit.
Trish
I really feel that the benefits of coffee are overhyped; millions of people suffer from acid reflux and GERD from Omeprazole (brand name Prilosec) and other medications. However, long-term use of those have been linked to cognitive decline, and other problems.
And coffee definitely exacerbates heartburn and acid reflux syndrome!
And yes, drinking coffee stains your teeth yellow. Maybe not a health risk — but do you really want ugly yellow teeth?
Robert
You failed to list the best way to consume both coffee & chocolate: add unsweetened cocoa powder to your morning coffee. My recipe is: 2-3 parts coffee to one part milk: 1/2 to 1 tsp cocoa powder, a SMALL dash of hazelnut syrup; put briefly in the blender: Delicious & nutritious.
Brian
Safe and effective, the benefits I can rely on by using cocoa, tea and coffee. Big thanks for modern remedies that have come to us from the past. Your true fan.
Cate
We have a major conflict re: coffee, which my husband loves, and which I see could be beneficial as well as pleasurable. And on the other hand, those of us who practice homeopathy are told that coffee can antidote the remedies.I fervently wish for an update that frees us from this bind!
Marilyn
What about decaf coffee and decaf tea? Any benefits comparable to those found with regular coffee and tea?
Sherri
I find a little dark chocolate along with a cup of hot coffee can get a slow digestive system “moving,” which is occasionally helpful.
Will M
What about hot chocolate using cocoa powder (Hersheys and Ghirardelli) in milk and stevia or erythritol? Any insight on its health benefits. I’ve also read that cocoa can raise the likelihood of kidney stones but milk binds with the oxalates in cocoa. Is that right?
John
I use Cocoavia every day. What does Consumerlab say about the lead levels? I have stopped taking it until I find out more info.
Ellen
I wonder if those doing coffee enemas reap the same benefits?
Richard
I get migraines from Chocolate (and MSG.) :(
Angela
I have a smoothie every morning. I add a spoonful of cocoa to it. Would that be as beneficial as the others?
Joe
Chocolate – Consumer Reports has a nice article about LEAD and CADMIUM levels.
Tyler
Most of the “downside” effects of coffee stem from chemical processing & pesticides used in cultivating the beans. I drink a lot of coffee so I try to get organic whenever possible. Also, UTZ certified coffee is cultivated using the same ethical growing practices as organic but the growers don’t have to pay the stiff certification fees & can therefore market their coffee at much lower prices.
Diane
Here’s the secret to loving very dark chocolate: your mouth must not be cool or cold. Warm it first with a warm drink. Very dark chocolate seizes up and turns very chalky in a cold mouth. In a warmed mouth, it melts and coats the tongue with all its deliciousness. My toddlers adore 90% dark chocolate (even 100% when I have it!), and call it “adult chocolate.” They choose it over milk chocolate every time.
Greg
This type of coffee may protect you against Alzheimer’s, dementia and Parkinson’s:
A new study examined the chemical makeup of light roast, dark roast, and decaffeinated brews. Coffee has been shown to have numerous health benefits and new research suggest it may have long term protective effects on the brain.
Scientists say they may have an idea of why. It turns out that phenylindanes—chemical compounds that form during the brewing process—inhibit the growth of proteins associated with degenerative brain diseases. And the darker the roast, they say, the MORE of these protective compounds there are in every cup.
For the new study, published in Frontiers In Neuroscience, researchers at the Krembil Brain Institute in Toronto analyzed the chemical components of three different samples of Starbucks Via instant coffee: light roast, dark roast, and decaffeinated dark roast. Then they exposed extracts of each sample to two types of proteins—amyloid beta and tau—that are known to be hallmarks of Alzheimer’s, Dementia and Parkinson’s.
Studies have shown that as these conditions progress, these proteins tend to form clumps (known as amyloid plaques and tau protein tangles) in the brain. All three coffee extracts prevented the “clumping” of these proteins, suggesting that something in Coffee may be protective against the progression of disease. And because the researchers noticed no difference in the effectiveness of the regular versus decaf brews, they determined that it’s likely not the caffeine that’s providing these benefits.
They did, however, notice more inhibitory effects from the two dark roasts compared to the light roast. This led the researchers to think about phenylindanes—compounds formed from the breakdown of acids during coffee roasting, which are largely responsible for coffee’s bitter taste.
Phenylindanes are found in higher concentrations in coffees with longer roasting times, such as dark roasts. They’ve been shown to display “surprisingly potent antioxidant activity,” the authors wrote.
In further lab studies, they found that a phenylindane mixture did indeed prevent disease-related protein clumping; in fact, it was the only compound studied that had an effect on both amyloid and tau proteins. For tau proteins, it displayed more potent levels of inhibition than any other compound investigated.
Given that both dark roast coffee extracts showed more potent levels of protein inhibition versus the light roast, the authors proposed that it’s the phenylindane component of coffee that’s “largely responsible” for this effect. (And good news for decaf drinkers: Because the decaffeinating process happens before the roasting process, the authors assume that it has no effect on phenylindane levels.)
Donald Weaver, MD, co-director of the Krembil Brain Institute said in a press release that he hopes that this research leads to further study of phenylindanes, and possibly even to the development of drugs that could be used to treat neurodegenerative diseases. He also said it’s good to know that coffee has these naturally good-for-you properties.
“What this study does is take the epidemiological evidence and try to refine it and to demonstrate that there are indeed components within coffee that are beneficial to warding off cognitive decline,” Weaver said.
Tim
Question? This study reference says that people who drink 3 to 4 cups of coffee per day have a reduced risk of diabetes. Now we all know that a “cup” equals 8 ounces. But, most coffee makers, mine included, have cups measured as 6 ounces. But I usually drink my “cup” in a 12 ounce coffee mug. So in the studies are they using an 8-ounce cup?
Terry Graedon
We don’t know. I would estimate your 12 ounce mug as two cups.
Gil
Can coffee damage bone density? Nice to mention the benefits, what about the drawbacks?
Terry Graedon
In animal studies, coffee does not affect bone mineral density. The correlations in epidemiological studies in human populations are inconsistent. It is not at all clear that coffee reduces bone mineral density or leads to fractures.
JBG
Here’s a healthy chocolate treat. Adjust the proportions to suit your taste.
1/2 cup high quality (no added sugar) Concord grape juice (eg, Knudsen)
1 cup water
microwave for a minute or so
stir in 1/8 cup of Nestle cocoa powder
The sweetness of the grape juice works nicely with the tartness of the cocoa. Delicious! Also, the polyphenols/etc in the grape juice and in the cocoa complement each other well.
Jerry C
Most people equate coffee with caffeine, so if they feel no need for the caffeine boost, they do not drink coffee. What a misconception! Reportedly, coffee is good for health, but most likely it is not the caffeine, but one, or all, of the other 499 compounds present in coffee. Conclusion: Decaf may be as beneficial as the regular kind.
Cheryl H
I think it is important to also note that there are studies that show if a woman has osteopenia or osteoporosis both caffeine and chocolate are very bad for her bones!! I found that out the hard way.
Terry Graedon
Chocolate has been identified as a problem based on epidemiology: https://www.ncbi.nlm.nih.gov/pubmed/18175753
However, the story is not straightforward: https://www.ncbi.nlm.nih.gov/pubmed/31029926
Tea seems to be associated with stronger bones, also based on epidemiology. https://www.ncbi.nlm.nih.gov/pubmed/17921409
Karen
I have been wondering if Hershey’s special dark cocoa, which is 100% Dutched cocoa (whatever that is), would have the same affect as the cocoa via supplement. There is nothing on the label that mentions cocoa flavanols. I’ve been adding a teaspoon to my morning coffee for about a year, and I love it. It is sugar-free. Is this a good thing to do?
Terry Graedon
Generally, Dutch processed cocoa is lower in flavanols. ConsumerLab.com has analyzed chocolate and cocoa. Hershey’s special dark has more cadmium than you might want to consume on a regular basis. Here’s the ink: https://www.consumerlab.com/reviews/Cocoa_Powders_and_Chocolates_Sources_of_Flavanols/cocoa-flavanols/
Gregg
Make sure that your chocolate has NOT been processed using alkali (AKA the “Dutch process).” Check the label. That’s because processing with alkali reduces beneficial flavonols by 60%.
Pam
Is unsweetened baking chocolate the healthy type?
Tom
Cocoa via is expensive. Is cocoa powder at a higher quantity as good ?
Terry Graedon
We don’t have good data to be able to say how much cocoa powder would provide 450 mg of cocoa flavanols, but it would be a lot.
Terry Graedon
Anything over 70% cocoa is probably pretty good, but flavanol content does vary between brands.
Dianna
What about decaf coffee? Same benefits?
Ann
This is all good news. Does the research show similar benefits for decaf coffee as regular?
Dory
Lily’s chocolate bars provide the goodness of cocoa without any processed sugar. What a find!
Tyler
I’d like to share my little chocolate treat with you. I get unsweetened organic chocolate bars, mix a little organic peanut butter with stevia to sweetened it & then spread it on the bar. It tastes very much like a Reese’s peanut butter cup without all the sugar!
Tara
I am happy to be reading this article as a person with congenital heart defects! Recently I’ve had to switch to half-decaf though. Do you think there are still benefits to drinking decaf coffee?
Terry Graedon
One study shows decaf coffee improves insulin sensitivity. Here’s a link: https://www.ncbi.nlm.nih.gov/pubmed/29514721