Nutrition Facts with Dr. Greger

Should We Drink Coffee?

February 19, 2026

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  • Coffee consumption, independent of caffeine content, appears to boost autophagy and is associated with reduced mortality risk and protection against various chronic diseases, likely due to the polyphenol chlorogenic acid. 
  • The health benefits of coffee, particularly its antioxidant content, are significantly reduced by dark roasting and the addition of dairy milk or creamer, while filtered coffee is recommended over unfiltered methods to avoid raising cholesterol. 
  • Individuals with glaucoma, seizure disorders, acid reflux, or those sensitive to sleep disruption or pregnant should limit or avoid caffeinated coffee due to specific adverse effects. 

Segments

Autophagy and Longevity Basics
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(00:00:30)
  • Key Takeaway: Autophagy, the body’s self-eating process for nutrient recovery and quality control, is necessary for life extension and can increase lifespan in mice by 17%.
  • Summary: Autophagy is the process where the body breaks down and recycles damaged cellular components, a process that declines with age. Boosting autophagy alone has been shown to increase longevity in mice. While caloric restriction is the most reliable inducer, coffee consumption also stimulates this process.
Coffee’s Autophagy Stimulation
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(00:01:58)
  • Key Takeaway: Coffee consumption is associated with reduced liver inflammation, and research confirmed that caffeine acts as a potent autophagy stimulant, independent of its caffeine content.
  • Summary: Early findings showed coffee consumption correlated with less liver inflammation, leading researchers to test its cell-cleansing properties. Both regular and decaffeinated coffee rapidly triggered autophagy in mice, suggesting the effect is not caffeine-dependent. This autophagy enhancement may explain coffee’s protective link against chronic liver disease.
Coffee and Overall Mortality
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(00:03:19)
  • Key Takeaway: Drinking three cups of coffee daily is associated with a 13% lower risk of death, translating to an expected extra year of life, with decaf showing similar longevity benefits.
  • Summary: Systematic reviews suggest daily coffee intake should be encouraged for patients with chronic liver disease, and coffee is linked to lower risks of gout, Parkinson’s, and type 2 diabetes. Observational data on over 10 million individuals suggests three cups daily lowers overall mortality risk. The longevity benefit appears tied to chlorogenic acid, not caffeine.
Optimal Coffee Preparation Methods
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(00:05:15)
  • Key Takeaway: Dark roasting destroys up to 90% of the beneficial chlorogenic acid, and adding dairy milk cuts chlorogenic acid bioavailability by 40%, while filtered coffee prevents cholesterol-raising compounds from entering the drink.
  • Summary: Chlorogenic acid content varies widely across coffee brands, with dark roasts showing extremely low levels due to heat degradation. Brewed coffee contains more chlorogenic acid than espresso, and soy milk is fine, but dairy milk reduces antioxidant absorption. Coffee preparation method impacts cholesterol via cafestol and kahweol, necessitating paper filters for optimal heart health.
Populations Who Should Avoid Coffee
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(00:08:48)
  • Key Takeaway: Caffeinated coffee should be avoided by individuals with glaucoma or seizure disorders, and caffeine intake late in the day severely disrupts sleep, especially in older adults.
  • Summary: Caffeinated coffee can increase eye pressure, exacerbating glaucoma, and may worsen acid reflux symptoms. Caffeine consumed six hours before bedtime can reduce total sleep time by over an hour, with older adults being more sensitive. Adverse outcomes during pregnancy, including miscarriage and low birth weight, are also consistently associated with coffee consumption.