Adapted from BMJ 12 Oct 2024
Almost 200,000 people in the UK Biobank Study were free of cardio-metabolic syndrome when they were recruited. Tea and coffee consumption was analysed.
Those who drank three or more cups of coffee a day, or the equivalent amount of other caffeine containing beverages, were 40-50% less likely to develop cardiometabolic multimorbidity. This means two of: type two diabetes, coronary heart disease, or stroke. This was in comparison to those who drank less than 100mg of caffeine a day.
Asking my computer AI system about what this means in real life consumption, it means drinking a fair bit of tea and coffee a day.
100mg of caffeine is found in 1.5 to 2 espressos. 1.5-2.5 cups of black tea. and two cans of diet coca cola.
Thus to gain the protective effects, you would need to consume around double this. I easily meet this amount but the downside is that my teeth get badly stained and I need to get them polished every three months.
What is less effective for metabolic syndrome is time restricted eating.
108 participants were randomised to limiting eating to 8-10 hours a day. This was at least a four hour reduction in their usual eating window. The other group received nutritional counselling alone.
After three months, time restricted eating improved HbA1c by 0.1% after three months.
Diabetes Diet 
I’m also conscious that the cost off coffee beans has risen substantially and being able to afford coffee is going to be challenging for people on low and middle incomes.
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