For years, coffee was considered harmful – raising blood pressure and heart rates, disrupting sleep patterns and possibly leading to cancer. Now however, the pendulum has swung back the other way: the World Health Organization removed coffee from its list of potential carcinogens while researchers continue finding evidence supporting its healthiness.

Studies show that drinking moderate quantities of coffee (3-5 cups daily) can improve mental performance and help protect against type 2 diabetes, while also helping prevent stroke, reduce the risk of cardiovascular disease, and lessening cancer risks – particularly liver cancer risk.

Studies suggest that polyphenols found in coffee have antioxidant and anti-inflammatory effects, improving insulin sensitivity, increasing metabolism and inhibiting fat absorption from your gut. They could even protect against metabolic syndrome – an accumulation of risk factors including high blood pressure, blood sugar and excess weight – by providing antioxidant protection.

Coffee is an excellent source of caffeine, which can stimulate your nervous system and increase energy levels. Caffeine may also speed up glucose’s exit from your bloodstream and aid diabetes control by improving glycemic management.

Coffee contains other compounds with health benefits, including chlorogenic acid – a natural plant compound associated with lower cholesterol and blood sugar levels, inhibiting tumor growth, protecting liver damage and improving heart function. Studies also indicate that caffeine may boost athletic performance while simultaneously decreasing fatigue levels.

Concerns have been expressed that excessive coffee consumption could lead to dehydration as it increases urine output. To counter this risk, drink plenty of water alongside your coffee beverage.

A 2014 Diabetologia study demonstrated that people who consumed three or four cups of coffee daily had reduced risk of type 2 diabetes and liver cirrhosis. Women who regularly drank three to four cups were 20% less likely to develop melanoma than non-coffee drinkers.

One cup of plain black coffee provides no carbohydrates or sugar and has only small amounts of magnesium, potassium and phosphorus. However, adding milk or sugar may alter its nutritional value by providing more calories and carbohydrates into your diet.

Becky Upham is a registered dietician and fitness instructor who has been actively engaged with health and wellness for almost two decades. Her experience includes serving as race director for Leukemia & Lymphoma Society races, recruiter for Team in Training recruiters and communications manager at Mission Health – plus teaching cycling classes, running races and reading.

What’s your take on this matter and why is coffee unhealthily? We welcome hearing your input below in the form of comments.