FACT CHECK: Is black coffee good for health?  

CLAIM:  

Black coffee, when consumed without sugar and within safe limits, can protect against liver diseases, heart problems, diabetes, and even certain cancers, making it one of the healthiest beverages you can drink. 

FACT:  

Black coffee can support health when consumed in moderation, with benefits including improved alertness, liver protection, and a reduced risk of type 2 diabetes. However, experts caution that excessive intake or drinking it late in the day can disrupt sleep and cause side effects such as anxiety and rapid heartbeat, making timing and moderation essential. 

In a viral Instagram post, Dr Manan Vora, an orthopedic surgeon with 5.63 lakh followers, praised black coffee as one of the healthiest beverages you can consume. The video claims that drinking black coffee, without sugar and within safe limits, can protect against liver diseases, heart problems, diabetes, and even certain cancers. 

“Apart from water, black coffee is the best beverage you can possibly consume. I don't know why coffee has got a bad reputation recently, but it is absolutely healthy as long as you have it without sugar. If you have it black, it is even better,” Dr Vora says in the video. 

He further adds, “I personally consume two to three cups of black coffee before 1:30 p.m. and that works for me. There are reports saying that if you consume it up to 12 to 13 hours before you sleep, it won’t affect your sleep. So find that threshold for yourself and stick to it.” 

According to him, coffee is not just safe but “liver-protective.” “It helps prevent liver cirrhosis, liver cancer, prostate cancer, endometrial cancer, cardiovascular diseases, and even diabetes. That’s how healthy caffeine is. Please don’t run away from it,” he explains. 

He advises consumers to limit caffeine intake to around 350 to 400 mg per day, calling this range “extremely safe and doctor-recommended.” He also warns that many brands do not disclose caffeine content per serving and urges consumers to read labels carefully before buying. 

The reel has gone viral, amassing over 3.2 lakh views, nearly 11,000 likes, and more than 9,900 shares. Given the post’s popularity and the bold health claims, First Check decided to investigate whether black coffee truly deserves its “superdrink” status or if there is more to the story. 

What is black coffee?  

Black coffee is a beverage made by brewing roasted coffee beans in water, allowing their flavour, colour, caffeine, and nutrients to infuse into the drink. It’s most often enjoyed hot, though it can also be served iced. 

In many countries, especially the United States, coffee is a breakfast favourite, known for its caffeine content that helps people feel more awake and energised in the morning. Some prefer to add milk, cream, or sugar to balance the bitterness or add richness, but when served plain, it’s known as black coffee. It also forms the base for many other popular drinks such as cappuccinos, lattes, and macchiatos. 

The flavour of black coffee can vary greatly depending on the origin of the beans, the roasting technique, and the brewing method. For those who prefer to avoid caffeine, decaffeinated coffee is available, made by removing most of the caffeine from roasted beans while preserving much of their natural taste. 

Is black coffee good for health?  

One cup (240 mL) of black coffee provides just 2 calories, 0 grams of fat and carbs, and around 96 mg of caffeine. It also contains small amounts of vitamins and minerals such as riboflavin (14% DV), niacin (3% DV), thiamin (3% DV), and potassium (3% DV).  

Coffee is also rich in polyphenols like chlorogenic acid, which may help reduce inflammation and stabilise blood sugar levels. Nutrient and caffeine content can vary depending on the type of coffee and brewing method, with cold brew sometimes containing significantly more caffeine. 

Research suggests that drinking black coffee in moderation may have multiple health benefits. A large review of 28 studies, including over 11 lakh participants, found a dose-dependent reduction in diabetes risk with higher coffee consumption, up to 6 cups per day. Both caffeinated and decaf coffee showed benefits, suggesting that compounds other than caffeine may contribute to this effect. Adding sugar or drinking sugary coffee beverages may cancel out these benefits. 

Some studies also suggest a reduced risk of colorectal cancer, though overall cancer risk may not be affected. 

Black coffee may also support liver health. Studies have shown that people with liver disease who consume 4 cups of coffee per day are less likely to develop liver cirrhosis. 

Coffee is widely used to promote alertness and cognitive performance. The caffeine in coffee acts as a nootropic, helping improve focus, reaction time, and mental performance. Observational studies have also suggested that coffee may protect against neurodegenerative diseases such as Parkinson’s and Alzheimer’s, though more high-quality research is needed to confirm these effects. 

A 2020 review of 28 studies found that coffee consumption was associated with a lower risk of liver cancer and endometrial cancer.  

However, excessive caffeine intake can lead to insomnia, anxiety, rapid heartbeat, stomach upset, headaches, and nausea. Healthy adults are generally advised to limit caffeine to 400 mg per day (about 4 cups of coffee). Pregnant or breastfeeding women should limit intake to 200 mg per day (2 cups), and some medications may require further restriction. Children and adolescents should minimise caffeine intake. 

Because black coffee is acidic, it may irritate the stomach in some people. It can also have a diuretic or mild laxative effect, increasing urine output or pulling fluid into the digestive tract. 

These findings align with expert observations on how black coffee may support overall health. Agreeing with this, Dr Rajiv Kovil, Head of Diabetology and weight loss expert at Zandra Healthcare, explained that black coffee without added sugar or milk contains only one or two calories, making it one of the healthiest beverages after plain water. 

He highlighted the benefits of caffeine and chlorogenic acid, saying, “Caffeine helps boost mood, alertness, and metabolism in the brain and central nervous system, while chlorogenic acid supports fat oxidation. That is why you feel more awake and alert after a cup of coffee.” 

Dr Kovil also elaborated on liver health, explaining that these compounds support autophagy, a process that removes damaged cellular components and maintains healthy cell function. “Think of it like servicing a car - checking fuel, filter, and oil. In the same way, autophagy removes damaged parts of the cell and restores them,” he said, adding that epidemiological studies suggest regular black coffee consumption is associated with lower risks of fatty liver, MASLD, NAFLD, type 2 diabetes, liver fibrosis, and liver cell carcinoma. 

Regarding coffee’s antioxidant effects, he noted, “Chlorogenic acid is an antioxidant, which helps reduce chronic low-grade inflammation in the liver, similar to how vitamin E supports liver health. This also indirectly benefits cardiovascular health because improved liver and metabolic function reduce risk factors for heart disease.” 

“It’s better to consume black coffee in the first half of the day. Having it later can disrupt your sleep, which may negate the health benefits. Consuming it before noon ensures alertness, improved cognitive function, and metabolic benefits without affecting your sleep cycle,” Dr Kovil advised.  

However, he cautioned that it can lead to insomnia, anxiety, rapid heartbeat, stomach upset, headaches, and nausea, as it blocks adenosine receptors and delays melatonin secretion, disrupting the circadian rhythm. “Moderation and timing are key,” he said.

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