Cara Rosenbloom, RD
Key Takeaways
- Coffee may help reduce cancer risk. Studies show that drinking regular or decaf coffee is linked to a reduced risk of liver and endometrial cancers. Some studies show that coffee may also decrease the risk of prostate, mouth and colon cancers.
- You may see warnings about the risk of acrylamide in coffee. There is no reason to be alarmed. Studies show that it is not considered a cancer risk in the amount of coffee that most people drink, which is three cups of coffee per day.
- At a coffee shop, drinks range from black coffee with 2 calories per cup, to sugar-laden blended beverages that have close to 1000 calories per serving. If you order wisely, you can avoid excess calories, sugar and fat.
For decades, headlines have swung between caution and celebration when it comes to drinking coffee. Is it a daily health booster or a potential hazard? The good news is that science is now providing clearer answers, especially in relation to cancer risk. You can enjoy your coffee without worry. Here’s what you need to know.
Coffee’s Cancer-Fighting Potential
Research shows that coffee may protect against several types of cancer. AICR and our partner organization the World Cancer Research Fund (WCRF) concluded that there is strong evidence (“probable”) that drinking coffee reduces the risk of endometrial cancer and liver cancer. Probable evidence is one of the strongest conclusions that can be drawn in population-based nutrition science. That’s the name for the field of study that looks at nutrition of groups of people, rather than individual people.
There is also “limited but suggestive” evidence that coffee may reduce the risk of other cancers such as:
More research is needed to confirm these effects, but the research so far is reassuring.
How Coffee May Protect Against Cancer
Coffee is more than just a morning pick-me-up. It’s a complex beverage that contains different compounds with health benefits. Some of the compounds that have been studied include:
- Chlorogenic acid: A powerful antioxidant that may help reduce inflammation.
- Quinic acid: A phytochemical that contributes to the acidic taste of coffee. It is a pre-cursor to making chlorogenic acid.
- Kahweol and cafestol: Two compounds that may have anti-inflammatory and anti-cancer properties.
- N-methylpyridinium: a compound created during coffee-bean roasting. It may enhance antioxidant activity.
Studies show that these compounds may help reduce DNA damage, fight inflammation and potentially promote the self-destruction of damaged cells. All of these may help reduce cancer risk.
Plus, studies suggest that regular and decaf coffee may decrease insulin resistance. High insulin levels are a well-known risk factor for several common cancers.
How Much Coffee Can I Drink?
Research shows protective effects in people who drink two to four cups of coffee per day. Studies also provide good evidence that even up to six cups of coffee per day do not increase the risk of cancer.
Of course, you’ll want to switch to decaf after three or four cups of coffee, since too much caffeine (more than 400 mg/day) can affect sleep and make you feel jittery. One cup (8 oz.) of coffee has about 90–110 mg of caffeine.
What About Decaf?
There is good news for those sensitive to caffeine: Decaf coffee also appears to offer cancer-protective benefits, since it still contains most of the compounds mentioned above (though some are in smaller amounts).
Studies show that both caffeinated and decaf coffee are linked with lower risks of liver and endometrial cancers. Plus, one large UK study tracking nearly half a million people over 10 years found that coffee drinkers had lower risks of chronic liver disease, fatty liver and liver cancer compared to non-coffee drinkers. This was true no matter which type of coffee they drank. The most protective effects were seen in those who consumed three to four cups per day.
Given the protective effect of different types of coffee, from espresso to cold brew to decaf, there is likely a complex relationship involving more than one active ingredient that accounts for the health benefits.
The Question About Acrylamide
Concerns over coffee’s safety often center on acrylamide. It is a compound formed during the roasting process. Scientists are concerned about acrylamide in food because studies in rodents (such as mice and rats) have shown that very high doses (over 100 times more than people usually get from food) can cause cancer. However, these cancers are specific to certain animals. Human studies have not shown a clear link between acrylamide and cancer.
Despite this, a California court ruling required coffee sellers to include a cancer warning label under the state’s Safe Drinking Water and Toxic Enforcement Act. But leading experts and organizations, including AICR and researchers at Harvard’s T.H. Chan School of Public Health, strongly disagreed with this mandate. They maintain that the benefits of coffee far outweigh hypothetical risks based on animal models.
According to the World Health Organization, acrylamide is present in many foods, such as bread, cereal, chips and fried food. Although acrylamide increases cancer risk for lab animals at higher doses, no links have been established between acrylamide in food and cancer risk for humans, and current research is inconclusive.
Thus while coffee is one of the main sources of acrylamide in our diets, it’s also linked to lower cancer rates and better overall health and longevity. This shows that looking at one single chemical without considering the whole food it comes from can be misleading, since other parts of the food may cancel out any harm.
There is no need to avoid coffee over fears about acrylamide, since research has not validated this as a problem.
Better Coffee Choices
Coffee’s benefits extend beyond cancer prevention. Studies have linked coffee to a reduced risk of type 2 diabetes, improved liver function and longer life expectancy. However, these benefits don’t give a free pass to sugar-laden coffee drinks.
Many coffee drinks contain added sugar, flavored syrup, cream or a fancy caramel drizzle. All of these extras add calories, sugar and/or fat to your beverage, so it’s wise to ask questions about quantities of these extra ingredients. Here are the calories for typical amounts of “extras” added to coffee drinks:
| Add-in | Amount | Calories | Sugar | Fat |
| Sugar | 2 tsp | 32 kcal | 8 g (2 tsp) | 0 |
| Syrup | 1 pump (2 tbsp) | 80 kcal | 20 g (5 tsp) | 0 |
| Caramel drizzle | 2 tbsp | 89 kcal | 23 g (6 tsp) | 0 |
| Whipped cream | ¼ cup | 30 kcal | <1 g | 3 g |
| Half and half cream | 1 tbsp | 20 kcal | <1 g | 2 g |
It’s important to remember that coffee with lots of added sugar, syrup and cream can turn a once low-calorie beverage into a decadent dessert. Some coffee shop blended drinks have almost 1000 calories and close to 40 teaspoons of sugar per serving.
AICR recommends cutting back on sugary drinks. Research shows that sugary drinks are a cause of weight gain, overweight and obesity. Excess body fat is linked to at least a dozen different cancers.
It’s better to choose plain coffee or just add a bit of sugar and milk rather than opt for a syrupy blended coffee drink daily. Here is the calorie count, fat and sugar level in “small” drinks from a popular coffee chain:
| Beverage | Calories | Fat | Sugar |
| Black coffee (small) | 2 kcal | 0 g | 0 g |
| Coffee (small) with 1 tbsp cream + 1 tsp sugar | 38 kcal | 2 g | 4 g (1 tsp) |
| Latte with skim milk (small) | 70 kcal | 0 g | 9 g (2 tsp) |
| Latte with skim milk and sugar (small) | 86 kcal | 0 g | 13 g (4 tsp) |
| Iced cappuccino with skim milk and sugar (small) | 110 kcal | 0 g | 23 g (6 tsp) |
| Coffee with vanilla syrup (small) | 110 kcal | 0 g | 24 g (6 tsp) |
| Caramel cold brew coffee with cold foam (small) | 200 kcal | 2.5 g | 37 g (9 tsp) |
| Butter pecan swirl frozen coffee with cream (small) | 520 kcal | 17 g | 84 g (21 tsp) |
Remember, the chart above is for “small” beverages only. Of course, coffee shops offer larger sizes too. Sugar and calorie content is higher in larger beverages. For example, a large Mocha swirl frozen coffee with cream has 990 calories, 35 grams of fat and 153 grams (38 teaspoons) of sugar.
Enjoy Coffee Wisely
Coffee has come a long way from being a controversial habit. It’s now seen as a health-promoting beverage that is linked to a reduced risk of several types of cancer. Coffee contains a variety of compounds that may reduce cancer cell growth.
Whether you prefer it black, decaf or lightly sweetened, the key is moderation about which “extras” you add to your coffee cup. So long as you watch out for the sugar content from flavored syrups and fancy drizzles, you can enjoy coffee confidently as part of your balanced diet!
