How to Drink Coffee Without Harming Your Health — And Why Some People Should Avoid Instant Coffee Entirely
Coffee is one of the most popular beverages in the world. It enhances mood, boosts focus, and, according to medical research, may reduce the risk of several chronic illnesses. But not all coffee is equally beneficial. Its health effects depend on how it’s consumed, what’s added to it, and the specific health conditions of the individual. Medical experts share their insights on how to enjoy coffee safely — and why certain people should steer clear of instant coffee altogether.
Black Coffee Without Additives: A Longevity Drink
U.S. studies have found that people who drink plain black coffee without sugar or cream tend to live longer than those who consume sweetened versions. Nutritionist Natalia Kruglova confirms that coffee can support cardiovascular and nervous system health, aid digestion, and promote liver function when consumed in moderation.
Dr. Mariyat Mukhina, a neurologist and clinical nutritionist, adds that milk doesn’t reduce the health benefits of coffee. However, individuals with lactose intolerance should consider switching to plant-based milk, which can even be richer in calcium. Those with acid reflux or sensitive stomachs should avoid drinking black coffee on an empty stomach and are advised to add milk or drink it after meals to reduce gastric irritation.
Coffee may also lower the risk of Parkinson’s and Alzheimer’s diseases, reduce morning swelling, and deliver a powerful dose of antioxidants. But even this beneficial drink has limits.
How Much Coffee Is Too Much?
According to Dr. Mukhina, up to three cups a day before 4:00 PM is considered safe for most healthy adults. After that, it may interfere with sleep and affect blood vessels. People with hypertension or high sensitivity to caffeine should monitor their reactions closely and adjust intake accordingly.
Instant Coffee: Popular Yet Potentially Risky
While instant coffee is convenient and widely consumed, health experts raise serious concerns. Due to heavy industrial processing, instant coffee often contains artificial flavors, preservatives, and stabilizers to enhance taste and shelf life — substances that may negatively impact long-term health.
More concerning is its high acidity, which poses a threat to those with digestive conditions such as gastritis, ulcers, or irritable bowel syndrome. After drinking instant coffee, many people experience heartburn, stomach discomfort, or bloating.
Another risk is acrylamide, a chemical compound formed during the roasting of coffee beans. Its concentration is often higher in instant coffee compared to freshly brewed options. Studies suggest that acrylamide may be neurotoxic and possibly carcinogenic at high levels.
Who Should Avoid Instant Coffee?
Medical professionals have identified three categories of people who should consider eliminating instant coffee from their diets:
1. People with Digestive Issues
Those suffering from gastritis, ulcers, or IBS may experience worsened symptoms due to instant coffee’s acidity and additives. Doctors recommend switching to natural coffee in limited amounts — or better yet, opting for herbal infusions or chicory root beverages.
2. People with Heart and Circulatory Conditions
Instant coffee may contain higher doses of caffeine, which can cause sudden spikes in blood pressure, increased heart rate, and added strain on the cardiovascular system. Individuals with hypertension, arrhythmias, or ischemic heart disease are advised to avoid it completely.
3. Pregnant and Breastfeeding Women
Caffeine from instant coffee can cross the placenta and be passed into breast milk, potentially affecting the baby’s developing nervous system. In addition, industrial residues in instant coffee make it less safe. During pregnancy and breastfeeding, safer alternatives such as rosehip tea or chicory are recommended.
Coffee and Weight: What You Should Know
Dr. Mukhina stresses that adding sugar or sweet syrups to coffee negates most of its health benefits. Drinks like cappuccinos and lattes may contain only a small amount of coffee but are rich in milk, cream, and sugar — making them as calorie-dense as a full snack or breakfast.
By contrast, black coffee without sugar can help suppress appetite and boost metabolism, which may aid weight loss — although it’s not a fat-burning solution by itself.
Conclusion
Coffee can be a healthy part of your daily routine if consumed mindfully. Choosing black, natural coffee in moderate amounts, avoiding added sugar and cream, and staying alert to how your body reacts are key. For people with specific health conditions — particularly gastrointestinal, cardiovascular, or during pregnancy — instant coffee may do more harm than good and should be replaced with safer alternatives.
