A study of nearly 50,000 UK Biobank participants links instant coffee to faster biological aging and filtered coffee to slower aging. Learn healthy coffee habits, caffeine limits, and who should avoid it.
Tags:Source: OT-Team(G), 环球时报
Some types of coffee may be linked to how quickly the body ages, according to a new study by researchers from Chongqing Medical University. The findings suggest that filtered coffee may be associated with slower biological aging, while instant coffee may be associated with faster aging.
The study, recently published in the UK-based journal npj Food Science, examined nearly 50,000 participants from the UK Biobank, with an average age of 56.4.
Researchers assessed biological aging using three indicators: white blood cell telomere length, biological age acceleration, and phenotypic age acceleration based on biomarkers. Shorter telomeres and higher age-acceleration measures are generally associated with faster biological aging.
Instant Coffee Linked to Faster Aging
Compared with people who did not drink coffee, those who consumed instant coffee were more likely to show increases in biological age and phenotypic age, as well as shorter telomeres — patterns consistent with accelerated biological aging.
By contrast, drinking filtered coffee, also known as pour-over coffee, was associated with lower biological and phenotypic age acceleration and longer telomeres, suggesting a link with slower biological aging.
The researchers did not find a clear association between other types of coffee and aging speed.
A subgroup analysis also found that among participants who drank more than three cups of instant coffee per day, being male, being over 60, and smoking were each associated with significantly faster aging.
The researchers suggested that instant coffee could potentially contribute to aging through increased inflammation in the body. Filtered coffee, meanwhile, retains more chlorogenic acid, which may support cellular activity and energy metabolism and could potentially help slow the aging process.
However, these findings show an association rather than proof that instant coffee directly causes faster aging. The study does not mean that everyone who drinks instant coffee will age faster.
How to Drink Coffee More Healthily
Choosing the type of coffee is only one part of the equation. How much you drink, when you drink it and what you add to it can also make a difference.
1. Choose the Right Pairings
Shi Haidan, a clinical nutritionist at the Second Affiliated Hospital of Xi'an Jiaotong University, recommends several alternatives to the usual milk-based coffee combinations.
Coconut water can make coffee taste smoother while helping replenish electrolytes.
Cocoa powder can add a chocolate aroma and may also help the body combat free radicals.
Cinnamon powder can add a sweet, spicy aroma while providing antioxidant and anti-inflammatory properties.
These additions, however, do not turn coffee into a health drink, and their nutritional benefits should be considered as part of the overall diet.
2. Morning May Be Better
Registered dietitian Liu Pingping suggests that, generally speaking, having a cup of coffee at around 10 a.m. can provide a useful boost in alertness.
Because caffeine can take around eight hours to be cleared from the body, drinking coffee too late in the day may interfere with sleep. People who are sensitive to caffeine may need to stop even earlier.
3. Avoid Drinking Coffee on an Empty Stomach
Caffeine can stimulate the secretion of stomach acid and increase its concentration. For this reason, drinking coffee on an empty stomach is not recommended, particularly for people who are prone to digestive discomfort.
Having coffee after breakfast may be a better option.
4. Watch Your Daily Caffeine Intake
According to recommendations from organizations including the European Food Safety Authority and the U.S. Food and Drug Administration, healthy adults should generally keep daily caffeine intake within about 210–400 mg, equivalent to roughly three to five cups of coffee, depending on the coffee and serving size.
For women who are pregnant or breastfeeding, coffee consumption should be reduced or avoided.
For teenagers aged 12 to 18, daily caffeine intake should not exceed 100 mg, roughly equivalent to one cup of coffee.
Coffee is also not recommended for people with excess stomach acid, stomach ulcers, acid reflux, diarrhea, irritable bowel syndrome, poor sleep quality or osteoporosis.
Ultimately, the new study does not suggest that coffee itself should be avoided. Instead, it adds another factor to consider when choosing what kind of coffee to drink — particularly for people who consume instant coffee frequently or in large amounts.
For coffee drinkers, the question may now be less about whether to drink coffee, and more about what kind, how much and when to drink it. Do you usually reach for instant, filtered or another type of coffee — and has this study changed how you choose your daily cup?