Can You Drink Coffee on the Mediterranean Diet?

The Mediterranean diet has been in the spotlight for decades as a healthy eating plan based on the cultures of the countries surrounding the Mediterranean Sea, including Italy, Greece, Spain, and Morocco.

Researchers have demonstrated a direct link between beneficial health outcomes and the diet, including the beverages encouraged, such as coffee. Like all dietary advice, it's important to be mindful of how you eat and drink and what else you put in your cup. 

What Is the Mediterranean Diet?

The Mediterranean Diet focuses on whole foods and encourages you to slow down. The diet emphasizes fresh fruit, vegetables, whole grains, heart-healthy fats, and lean protein sources. It is also known for key additions like olive oil and is not strict about portion sizes or particular food brands.

Most people can incorporate the Mediterranean diet into their lifestyle by focusing more on plant-based foods and reducing meat, dairy, and refined carbohydrates.

Following a traditional Mediterranean diet has been associated with improved heart health, reduced cancer risk, improved brain health, and more.

Health Benefits of Coffee

If coffee is already part of your morning routine, you can continue to drink it on the Mediterranean diet. Be sure to keep the amount you consume in check. According to the United States Food and Drug Administration (FDA), 400 milligrams of caffeine daily is safe.

You should limit caffeine if you're pregnant, breastfeeding, on medication, or sensitive to caffeine.

Moderate coffee consumption (2-5 cups per day) has been linked with several health benefits, such as improved heart health. It's also associated with a reduced risk of various conditions, including colon cancer, Alzheimer's disease, and type 2 diabetes.

Improved Heart Health

Moderate coffee consumption has been linked to a reduced risk of death from various cardiovascular conditions, including high blood pressure, high cholesterol, heart failure, and atrial fibrillation (A-fib).

Coffee's antioxidants, such as polyphenols, may play a part in this. Polyphenols reduce inflammation and oxidative stress in your body, which can contribute to cardiovascular disease.

Caffeine can also help your blood vessels relax, improving blood flow. This may lead to lower blood pressure and better overall heart health. 

Reduced Risk of Colon Cancer

According to a recent study, people who consumed four cups of coffee per day experienced a 32% reduction in colon cancer recurrence compared to those who drank less or no coffee. This implies that coffee could help with preventing the return of cancer after initial treatment.

The study found that regular coffee drinkers had a lower risk of all-cause mortality, meaning they were less likely to die from any cause during the study period, including cancer and non-cancer-related conditions.

Reduced Risk of Alzheimer's Disease

One study found that drinking 3-5 cups of coffee a day during middle age was linked to a 65% lower risk of developing dementia and Alzheimer's disease later in life.

The study also showed that people who drank more coffee experienced a slower decline in brain function and had fewer amyloid plaques in their brains, which are linked to Alzheimer's disease.

Reduced Risk of Type 2 Diabetes

One study found that increasing coffee consumption by one cup per day correlated to an 11% relative risk of getting diabetes, and a decrease in coffee by one cup per day actually increased risk by 17%.

The Best Way To Drink Coffee on the Mediterranean Diet

What else you put in your cup and how you drink is also important. Traditional coffee culture in Mediterranean countries differs from that in the United States.

In Mediterranean countries, people may hang out at breakfast bars and have a leisurely black espresso while chatting with the barista and other patrons. In the hustle culture typical of big U.S. cities, people are more likely to grab a syrup-laden latte while rushing to the office.

Try enjoying coffee the Mediterranean way with these tips:

• Limit added sugar: If you want to sweeten your cup, stick to just a teaspoon of sugar, honey, maple syrup, or non-sugar sweeteners like stevia and monk fruit. 
• Mind your milk: Pay attention to the type of milk and how much you add. If you prefer whole milk, stick to 1-2 ounces. If adding more milk, choosing low-fat cow's or plant-based milk can help you limit your saturated fat intake. Flavored milk often has excess added sugar and heavy or whipped cream contains extra saturated fat.
• Spice it up: Spices like cinnamon, turmeric, and cardamon are key to the Mediterranean diet. They add aromatic qualities, have antioxidant benefits, and boost your overall coffee experience.
• Savor your cup: Drink slowly and enjoy the flavor. Consume coffee with friends and family. The Mediterranean lifestyle is about slowing down, mindfulness, and enjoying good food and drinks with loved ones.

Other Beverages To Include

Aside from coffee, water or natural fruit juice are also recommended beverages for those on the Mediterranean diet. Tea is also a great choice, but stick to herbal teas like chamomile or mint if you are sensitive to caffeine. Be sure to follow the same guidance regarding sweeteners and milk as coffee.

Red wine is also encouraged in moderation (one 5-ounce glass per day for women and two 5-ounce glasses per day for men). There is no need to start drinking wine if you don't already; you can certainly get any health benefits of wine from other foods. 

A Quick Review

The Mediterranean diet offers a holistic approach to eating that emphasizes whole foods, heart-healthy fats, and a plant-forward lifestyle.

Coffee can remain a part of your routine within this diet. Research supports its benefits for heart health, cancer risk reduction, and brain function when consumed in moderation.

It's important to be thoughtful about coffee consumption—limiting added sugars, choosing healthier milk options, and savoring it in a mindful, social setting. This approach aligns with the Mediterranean lifestyle's focus on slowing down, making your coffee and overall diet more beneficial for long-term health.