There is something about coffee that strikes an emotional cord with people – we love it, but can you boost your health with coffee? Is it a guilty pleasure or natural superfood? We thought we would clear up any confusion and shed some light on the science-based health benefits of coffee.

Six ways coffee can boost your health:

  • Antioxidants
    • The key ingredient is a group of antioxidants known as chlorogenic acids, or CGAs. These components protect you from damaging free radicals. Free radicals are molecules that are damaging to our cells. CGAs (antioxidants) eliminate these oxidizing molecules in the body. That’s why they’re called “antioxidants.”

Coffee is actually the richest source of antioxidants in the western diet, more than even ‘superfoods’ like blueberries and kale.

  • Athletic Performance
    • Athletes who take in caffeine pre-exercise burned 15% more calories for three hours post-exercise than those who don’t. A little caffeine post-workout may have benefits too. Compared to consuming carbohydrates alone, a caffeine/carb combo was shown to increase muscle glycogen by 66% after intense exercise, allowing athletes to exercise harder and longer next time.
  • Type 2 Diabetes
    • This 2014 study showed that participants who increased their coffee consumption by more than 1 cup per day over a 4 year period had an 11% lower risk of type 2 diabetes in the subsequent 4 years compared with those who made no changes in their coffee consumption. Participants who decreased their coffee intake by more than 1 cup per day had a 17% higher risk for type 2 diabetes.
  • Liver Disease
    • This meta-analysis suggests a 40% reduced risk of liver cancer in coffee drinkers. Research also suggests that coffee consumption is associated with a lower risk of other liver conditions as well.
  • Heart Health
    • This recent study suggests a lower risk of atrial fibrillation among men who consume 1-3 cups of coffee per day. Atrial fibrillation is a condition characterized by rapid or irregular heartbeats that can put you at higher risk for high blood pressure and other heart-related complications.
  • Cancer
    • Coffee is valued for its high antioxidant value and phytochemicals, so it is no surprise that coffee has been linked to lower risk for certain types of cancers and may promote longevity. According to the American Institute for Cancer Research, “coffee drinkers may live longer than non-coffee drinkers, having a lower risk of dying from many cancers – as well as other chronic diseases.”  You can read more about the research on the AICR website here.

Most are pleased to hear that there is science to support boosting your health with coffee. And, all of these benefits are great. However, when it comes down to it, quality really does matter. When selecting a coffee, ask yourself the following question:

Is my coffee clean?

A heaping spoonful of low-quality instant coffee, or the coffee you might buy at most convenience stores, will likely use the cheapest, lowest quality coffee beans (usually selected based on price alone). These beans may contain a higher ratio of bean defects (such as insect damage, over-fermented, and oxidized) and higher levels of mold. Plus, the coffee could be stale. Many of the benefits of the coffee compounds will still be present, but so will toxins and chemicals that can create adverse health effects.

Purity Coffee

It is best to find a coffee that’s tested to be free of contaminants, like Purity Coffee. {Disclosure: We have actively pursued a partnership with Purity because we believe you have a right to clean coffee. We would never recommend a product we don’t believe in and maintain the highest standards of integrity when recommending commercial products. Our partnership includes discounts for our readers – more below!}

Purity Coffee is the only coffee that is produced with health as the top consideration. Every step of the way, from organically grown plants to fresh, nitrogen-flushed bags, they make sure the coffee is pure and clean. Not only is Purity Coffee free of contaminants, but it is roasted to have the highest concentration of antioxidants and the lowest risk of carcinogenic compounds. You can be confident that your health is in good hands when you brew Purity Coffee at any temperature.

Let’s get cooking to boost your health with coffee!

Coffee isn’t just for drinking, try cooking with it! Use the grounds in anything from baked goods, smoothies, energy bites, or [combine with dried herbs] as a coating for steak or fish. Here is just one of the delicious coffee recipes from our meal plans for you to try  – another favorite to search for is the Salted Caramel Latte Smoothie 😋.{Sign up for a free trial of any plan to explore all coffee recipes}:

Vanilla Coffee Bean Cashew Butter 


Drink it hot or pour yourself a nice glass of cold brew…

Because coffee acids are better extracted at high temperatures, cold brew can be up to 60% less acidic than hot brewed coffee. Many people love the smoother, sweeter flavor of cold brew. Since fewer acids are extracted than from a typical heated brewing process, it doesn’t have the same bitter bite to it that can be off-putting for some. Here is a guide to brewing the perfect cup of coffee.

Thinking you might need a cleaner coffee?

Good news! Our partners at Purity Coffee are offering you a 10% discount on all products – use code MEALPLAN10 when ordering Whole Bean or Coffee Pods here.

Now sit back, relax, sip, and experience the health benefits that coffee has to offer. Have any questions you want to ask us? Let’s grab a cup of coffee and chat – email us today.