Whether you’re a coffee aficionado or can’t function without your morning espresso, you may have wondered (or hoped): is coffee good for you?

The good news is that it is, albeit with a few caveats.

After all, the Italians drink the black nectar often and they remain one of the healthiest nations on the planet.

In this article, we’re looking at Italian coffee culture, before diving into the pros and cons of drinking it.

So, grab your espresso cup and let’s head to Italy! ☕

Exploring Italian coffee culture

Cappuccino in the afternoon? È un errore sciocco! 🤌

As a half Italian, I love to uphold the timeless habits of my ancestors, and Italian coffee etiquette is no different.

So, before we get into the health benefits of caffè, let’s look at Italian coffee culture.

Like much of Italy’s traditions, coffee culture is rooted in simplicity and social connection.

From Livorno to Lecce, locals head to neighbourhood bars and cafes for a quick espresso, morning, noon and evening. Coffee service is quick and they’ll usually drink standing at the counter, rather than sitting at a table.

Traditionally, Italian coffee culture isn’t about lingering. It’s simply a brief pause before getting on with your day.

Mornings at the bar are often more indulgent – perhaps a frothy cappuccino and a pasticciotto (if you’re in Salento). But from 11am, Italians typically stick to shorter varieties. An afternoon caramel latte in the UK or USA is pretty common, but milk-based drinks later in the day are typically too heavy for the Italians.

Coffee is also enjoyed at home, of course. Families often rely on the classic moka pot – a stovetop brewer found in nearly every Italian kitchen. The ritual of brewing in this slow and analogue way is cherished.

Interestingly, you’ll also find espresso vending machines dotted around cities, in office buildings, train stations and airports. These are little havens of respite, allowing you to grab un espresso and take a moment to yourself.

I will admit that these ‘rules’ aren’t gospel for every single Italian. Starbucks does exist in Italy, and many Italians probably do drink cappuccino in the evening. But this is the gist.

Is coffee good for you: the arguments

Back to our original question: is coffee good for you?

While the ultimate takeaway here is ‘Yes, but in moderation’, I’ll split it into the arguments for and against.

Why coffee is good for you…

Let’s start with the obvious.

Coffee is rich in antioxidants and linked to several health benefits.

This 2025 study – beautifully titled ‘Coffee as a Source of Antioxidants and an Elixir of Youth‘ – highlights promising (though not conclusive) evidence supporting the ability of the drink to ‘combat oxidative stress, enhance cognitive function, and improve metabolic and cardiovascular health.’

Best have another cup then! ☕

Of course, thanks to its caffeine content, it’s well documented that coffee can enhance alertness and cognitive function. This makes it a popular pick-me-up.

The ‘buzz’ it provides also makes coffee an effective pre-workout stimulant. By helping you push harder during exercise, your favourite brew may contribute to improved fitness and overall health over time.

The greater the effort, the greater the rewards, and all that…

There’s another element that I don’t see talked about that often: the emotional side of coffee.

For me, drinking a coffee is a little moment of joy.

I may be having a busy morning, boring afternoon, or gloomy evening. In these moments, the warm cup in my hand can be a morale boost.

The good thing about this is you don’t have to drink fully caffeinated. Opt for de-caff when you want that morale boost sans caffeine.

…and why it may not be

However, there may be drawbacks.

Starting with the obvious one: too much caffeine can have negative effects. It can disrupt sleep, which is a big negative to your wellbeing. It can also cause ‘jitters’ or exacerbate stress and anxiety, especially in sensitive individuals.

Elsewhere, some studies suggest that very high consumption may negatively affect bone health.

In 2013, a Swedish study into long-term coffee consumption in relation to fracture risk and bone mineral density in women found that high coffee intake correlated with a modest reduction in bone mineral density, though no significant increase in fracture risk.

What else? It’s been reported that regular caffeine consumption raises blood pressure.

While this is true, according to this 2005 meta-analysis, researchers concluded that ‘When ingested through coffee […] the blood pressure effect of caffeine is small.‘ So, if you are going to take caffeine, it may be better through coffee than, say, a tablet or pre-workout powder.

The takeaway here is that drinking coffee is still a good idea, although just pay attention to how much and how often you drink if you’re worried about your stress, sleep, blood pressure, and/or bone density.

How are you drinking your coffee?

Another point to keep in mind is how you drink your coffee.

Because taking a shot of espresso before a gym session, or a small soy cappuccino as a morning pick-me-up is perfectly fine.

However, when some people say ‘coffee’ they really mean ‘large frappuccino with multiple syrups and whipped cream’. Naturally, these contain a staggering number of calories.

As an extreme example, a medium (‘Grande’) Starbucks Tiramisu Cream Iced Latte contains 1758 calories. 😳 This is not a coffee; it’s a dessert.

Considering an adult should consume around 2,000 to 2,500 calories a day, you can see why regular consumption of these drinks can lead to weight gain.

Compare this monstrosity to a double shot of espresso, which contains just 29 calories.

If you’re going to enjoy the benefits of coffee, make sure you’re drinking it as simple as possible. Preferably black, or with a dash of milk (oat or soy are my favourites). For comparison, a short soya cortado contains 204 calories.

The message is simple: don’t waste your daily calories on a drink.

My favourite coffees

So, what are my favourite coffees?

Thanks for asking.

Believe it or not, I’m not actually a coffee snob. I love it, but tend to enjoy anything put in front of me.

I’ll also tend to drink it differently depending on the occasion. For example, at home I use a Nespresso machine, a traditional Bialetti Moka pot, and I also drink instant coffee quite often.

As for my favourites brands, my go-to for Nespresso pods is Real Coffee. This is a Danish company doing good things. They specialise in organic and Fairtrade blends that are full of flavour – tasting like coffee should. They’re also pretty easy on the wallet, coming in at a much lower price than original Nespresso pods.

When it comes to brewed coffee, I’ve enjoyed the variations from Fire Department Coffee. This is a small American firefighter/veteran-owned business, with the beans roasted in Rockford, Illinois. I loved their medium-roast, which was big and bold. Their ‘Skull Crushing’ espresso also sounds incredible, though I’ve not tried that yet.

Of course, I can’t overlook classic Italian brands such as Lavazza or Illy. I use these ground espressos almost daily in my Bialetti pot. They are easy to find, and take me straight back to mornings in Puglia.

Is coffee good for you: the verdict

If you arrived asking ‘Is coffee good for you‘, you can leave with the answer: yes.

As with everything in life, it’s demands a little consideration, but drunk in moderation coffee can boost various aspects of your health, help you perform better in activity, and provide much-needed comfort.

Just avoid it too close to bedtime (four or so hours) and opt for black or slightly milky variation. Avoid those calorie-bomb-style drinks or save them as treats. They aren’t really coffees anyway.

As they say in Italy, ci prendiamo un caffè (shall we have coffee)? Of couse, the answer is always ‘si‘.