Small Coffee, Big Benefit

Four cups of coffee a day?! If the amount of coffee that can help stave off diabetes is also the amount that would make you more nervous than an agoraphobic on his first skydive -- relax. You don't have to be a full-fledged java junkie to get benefits. Just one cup brings you some protection. It may:

Lower stroke risk by 30%. Previous studies suggested that you needed more than just a cup, but new research suggests that drinking just a cup of any coffee -- high-octane or decaf -- may do the trick.

Lower cancer risk. A 13-year study of Japanese men and women found that drinking a cup or more a day was associated with 50% fewer cancers of the mouth, pharynx, and esophagus than in people who didn't drink coffee.

More coffee does more: Having two to three cups cuts the risk of all deaths by 18% in women and 3% in men. Three cups drop your risk of Parkinson's and Alzheimer's, and more may help you dodge type 2 diabetes better.

But keep in mind that we're talking coffee, not necessarily the double-dipped caramel thingie with whipped cream on top. Blended coffee beverages like you get at fancy coffee shops can cancel out some of the benefits of the brew. One study broke down the calorie count of different coffeehouse beverages and found that many blended ones pack 200 calories or more. If you do need a blended beverage to enjoy coffee, get the small one and have the "light" option.