Unsweetened coffee’s brain-boosting benefits: How it sharpens memory, cuts Alzheimer’s risk

Do you like to have your coffee with loads of sugar? Cutting out sugar from your favourite beverage can bring a wealth of benefits for your brain health, as per several studies. A recent research by American Journal of Clinical Nutrition has found that older people with a higher intake of unsweetened coffee experience a lesser risk of Alzheimer’s disease, dementia, and Parkinson’s disease.

However, these benefits were not observed for people who had their coffee sweetened by sugar or artificial sweeteners.
The study analysed data of 204,847 UK Biobank participants, aged 40-69 out of which 55% were female. The participants were given questionnaire that asked them to mention the types and amounts of foods and beverages they consumed in the previous 24 hours. Over the course of one year, participants filled out this questionnaire on five separate occasions which provided researchers insight to examine variations in food and beverage intake.
Based on their coffee consumption in 24 hours, people were categorized into four groups: non-coffee consumers, consumers of unsweetened coffee, consumers of sugar-sweetened coffee, and consumers of artificially sweetened coffee.
In the analysis, 54% of participants had unsweetened coffee. 24% weren’t coffee drinkers. 16% of participants had sugar in their coffee, and 7% added artificial sweeteners to their coffee. Participants who did not drink coffee generally preferred tea.

It was found that people who preferred unsweetened coffee found themselves at 29-30% lesser risk of Alzheimer’s disease, related dementias, and Parkinson’s disease, apart from 43% lower risk of dying from these conditions compared to those who didn’t drink coffee. People who consumed sweetened or artificially sweetened coffee didn’t reduce the risk of the above-mentioned diseases or mortality.
Among the sugar-free coffee drinkers, those who enjoyed the decaffeinated version had 34–37% lower risk of Alzheimer’s and Parkinson’s diseases and a 47% lower risk of related mortality, compared to non-coffee drinkers.

Unsweetened vs sweetened coffee

Unsweetened coffee is loaded with antioxidants, riboflavin (vitamin B2), niacin (vitamin B3), magnesium, potassium, and various phenolic compounds. It offers a range of benefits, particularly for brain health and weight management. The absence of added sugars allows for a more stable energy boost without the blood sugar spikes and crashes that often follow sweetened beverages. The antioxidants in unsweetened coffee can help protect brain cells, improve focus, and potentially reduce the risk of neurodegenerative diseases. On the other hand, sweetened coffee, while more palatable for some, can lead to excessive sugar intake, contributing to weight gain, insulin resistance, and an increased risk of metabolic disorders. Regular consumption of sugar-laden coffee has been associated with decline in cognitive performance over time.

Benefits of unsweetened coffee for brain

Improves memory: Caffeine increases neurotransmitters serotonin and acetylcholine, which may stimulate the brain and help stabilize the blood-brain barrier. They play an important role in muscle movement, memory and learning.
Lowered brain disease risk: Caffeine consumption, in addition to lowering the risk of Alzheimer’s, Parkinson’s, and other brain diseases, may also reduce depression risk by influencing brain chemicals. A study of over 200,000 people found that those who drank two to three cups of coffee daily had a 45% lower risk of suicide compared to non-coffee drinkers.
Helps reduce depression risk: A study found that drinking four to six cups of coffee daily was linked to a lower incidence of stroke and dementia. Coffee can also enhance mood, with caffeine stimulating dopamine, a brain chemical involved in pleasure and motivation, potentially helping with depression.

Other benefits of unsweetened coffee

Weight management: Without added sugars, unsweetened coffee has very few calories and can boost metabolism, helping with weight control. It also suppresses appetite by stimulating the release of hormones that regulate hunger.
Reduces risk of diabetes: Drinking unsweetened coffee has been linked to a reduced risk of developing type 2 diabetes due to its ability to improve insulin sensitivity.

How many cups of coffee to drink in a day?

The Food and Drug Administration (FDA) says that healthy adults should not consume more than 400 milligrams (mg) of caffeine per day. This is about four cups of coffee.
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