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

Researchers have demonstrated a direct link between beneficial health outcomes and diet, including encouraged beverages such as coffee. As with all dietary advice, it’s important to pay attention to how you eat and drink and what else you put in your cup.

The Mediterranean diet focuses on whole foods and encourages you to slow down. The diet emphasizes fresh fruits, vegetables, whole grains, heart-healthy fats, and lean protein sources. It’s also known for key additions like olive oil and isn’t strict about portion sizes or specific 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.

If coffee is already part of your morning routine, you can continue to drink it in the Mediterranean diet. However, it is important to keep the amount you consume in check. According to the FDA, 400 milligrams of caffeine per day is fine. However, you should limit caffeine if you are pregnant, breastfeeding, taking medication, or sensitive to caffeine.

Moderate coffee consumption (2-5 cups per day) has been associated with several health benefits, such as improved heart health. It is 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 associated with a reduced risk of death from various cardiovascular conditions, including high blood pressure, high cholesterolheart failure and atrial fibrillation (A-fib). Coffee’s antioxidants, such as polyphenolsmay play a role in this. Polyphenols reduce inflammation and oxidative stress in your body, both of which are linked to cardiovascular disease.

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

Reduced risk of colon cancer

According to a 2024 study, people who consumed four cups of coffee a day experienced a 32% reduction in colon cancer recurrence, compared to those who consumed less or no coffee. This means that coffee could help prevent cancer from coming back after initial treatment.

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

Reduced risk of Alzheimer’s disease

A 2021 study in Frontiers in the neuroscience of aging found that drinking three to five cups of coffee a day during middle age was associated with 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 the brain, which are linked to Alzheimer’s disease.

Reduced risk of type 2 diabetes

A 2021 study in Nutrients found that increasing coffee consumption by one cup per day was associated with an 11% relative risk of developing diabetes, and a decrease in coffee consumption by one cup per day actually increased the risk by 17%.

What you put in your cup and how you drink it is also key. The traditional coffee culture of the Mediterranean countries is totally different from that of the United States. In Mediterranean countries, people can hang out at breakfast bars and drink a leisurely black espresso while chatting with the barista and other patrons. However, in the culture of hustle and bustle that is typical of big cities in the US, people are more likely to grab a syrupy latte while rushing to the office.

Instead, try enjoying your coffee the Mediterranean way with these tips:

• Limit added sugar: If you want to sweeten your cup, just hold a teaspoon of sugar, honey or maple syrup, or sugar-free sweeteners like stevia and monk fruit.
• Take care of your milk: Pay attention to type of milk and how much you add. If you must drink whole milk, that’s fine—just stick to 1-2 ounces. If you’re adding more than this amount to a latte or other drink, choosing low-fat cow’s milk or plant-based milks like soy, oat, or almond can help limit your saturated fat intake. Similarly, flavored milk often has excess added sugar, and heavy cream or whipping cream contains lots of extra saturated fat.
• Spice up: Condiments, including cinnamonturmeric and cardamom are key to the Mediterranean diet. They can add aromatic qualities, they have antioxidants benefits and improve your overall coffee experience.
• Enjoy your cuppa: Sip slowly and enjoy the flavor. Drink coffee with friends and family. Remember, the Mediterranean lifestyle is about slowing down, being mindful, and enjoying good food and drink with your loved ones.

In addition to coffee, water or natural fruit juice are also recommended drinks for those following the Mediterranean diet. Tea is also a great choice, but stick to it herbal teas such as chamomile or peppermint if you are sensitive to caffeine. Be sure to follow the same guidelines for sweeteners and milk as for coffee.

Red wine in moderation (1-5 ounce glass per day for women and 2 ounce glass per day for men) is also encouraged. However, there’s no need to start drinking wine if you haven’t already, and you can certainly get health benefits from other foods you eat.

The Mediterranean diet offers a holistic approach to eating that emphasizes whole foods, heart-healthy fats, and a plant-based lifestyle. Coffee can remain a part of your routine on this diet. Research supports its benefits for heart health, reduced cancer risk and brain function when consumed in moderation.

However, it’s important to drink coffee carefully – limiting added sugars, choosing healthier milk options and enjoying it in a social, mindful setting. This approach aligns with the Mediterranean lifestyle’s focus on slowing down and enjoying life’s pleasures, making both coffee and the overall diet more beneficial to long-term health.