Want to Live Longer? Just Add This to Your Morning Coffee

How do you take your coffee? Whether it's with a scoop of sugar, a dash of milk, or black, coffee preferences are a personal choice. You may worry that a little extra sugar or cream can interfere with the health benefits of your caffeinated drink. A growing body of research has dispelled the myth that coffee might not be healthy, noting its anti-inflammatory benefits, high antioxidant contents and correlation with lower levels of several fatal diseases, like heart disease and cancer.

Until recently, this body of research warned that adding sugar to coffee undid all this good. Now, in a new study just published the Annals of Internal Medicine, we learn that coffee helps lower the risk of death – and that a teaspoon of sugar appears to be beneficial. The study looked at 171,616 people free of cardiovascular disease or cancer via data stored in the U.K. Biobank between 2009 and 2018 and found that coffee added to longevity, and sugar can help.

The study participants consisted of 76 percent coffee drinkers, noting that 55.4 percent drank unsweetened coffee; 14.3 percent added sugar to their beverages; and 6.1 percent used artificial sweeteners The researcher conducted a follow-up after 7 years, finding that 3,177 deaths occurred – noting that 1,725 were attributed to cancer and 628 were attributed to cardiovascular deaths.

The paper claimed that participants who drank 1.5 to 3.5 cups of coffee sweetened with sugar per day were 29 to 31 percent less likely to die than those who didn't drink coffee. Researchers compared this with people who drink any amount of unsweetened coffee, which were found to be 16 to 21 percent less likely to experience premature death compared to non-coffee drinkers. The health benefits of sweetened coffee begin to taper off as participants drank more cups with 4.5 cups becoming associated with a slight increase in the risk of death.

"Drinking coffee was associated with a lower risk of dying whether or not you added sugar," Deputy Editor of Annals of Internal Medicine Christina Wee, MD, MPH, said in an accompanying editorial. "The authors defined moderate levels of coffee drinking as drinking one and a half to three and a half cups of coffee. They found that drinking moderate levels of coffee regularly was associated with a lower risk of dying from any cause, dying from cancer, and dying from heart disease."

The researchers accounted for external factors that would also lead to death including diet, smoking, pre-existing health conditions, air pollution, and socioeconomic status. The study detailed that while the unsweetened coffee drinkers had a marginally higher risk reduction than the sweetened coffee drinkers, the difference was in the same range.

"My biggest caution is to not equate this to 'Oh, I can drink any kind of coffee with loads of calories,' because there are other studies that clearly show that adding sugar and high levels of empty calories is not good for you. So just do things in moderation," Wee said. "What this study is really saying is that adding a little bit of sugar doesn’t take away all the potential health benefits that coffee might have.”

For the study, the researchers found that the average dose of added sugar for a sweetened coffee is approximately a teaspoon (4 grams). In her accompanying editorial, Wee suggests that people avoid major coffee chains’ specialty beverages that contain upwards of 15 grams of sugar per 8-ounce cup. The study also did not examine the effects of artificial sweeteners and different variations of creamers.

"Although we cannot definitively conclude that drinking coffee reduces mortality risk, the totality of the evidence does not suggest a need for most coffee drinkers – particularly those who drink it with no or modest amounts of sugar – to eliminate coffee,” Wee noted. “So drink up, but it would be prudent to avoid too many caramel macchiatos while more evidence brews."

Coffee snobs everywhere can rejoice because more research continues to pour out claiming that the caffeinated beverage delivers major health benefits (when consumed in moderation). One study found that coffee (and green tea) can lower the risk of death among diabetics by 63 percent, noting that caffeine was responsible for the beneficial results. By adding both the antioxidants from tea and caffeine from coffee, diabetics can significantly reduce fatal symptoms.

Another study found that drinking coffee is responsible for lowering the risk of developing prostate cancer. The findings accompany a body of research that has linked coffee consumption to lower levels of liver cancer, breast cancer, and colon cancer. In moderation, coffee (sweetened or not) can help improve health, making it an important addition to any plant-based diet.

For more expert health advice, visit The Beet's Health & Nutrition articles.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.