coffee

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Is Coffee Good for You?           

Few beverages have had a worldwide impact quite like coffee. Millions of people enjoy its energizing qualities and use it to kick start their day.  Coffee has evolved from a magical Ethiopian berry to a global phenomenon. Today, coffee is becoming even more famous as we discover its complex effects on health. 

 

Coffee Basics

Legend has it that coffee was discovered as far back as the 9th-century in Ethiopia, where a goat herder named Kaldi noticed that his goats became more energetic after eating the bright red berries of a small tree. Today, it’s an everyday routine for billions of individuals. The makeup of coffee includes:

    • Caffeine: Alertness, mood and physical performance booster. Metabolism of caffeine varies and is influenced by genetics. About 99% of caffeine is absorbed within 45 minutes.
    • Chlorogenic acids: Antioxidants with Vitamin C-like effects. 
    • Polyphenols: Plant-based anti-inflammatories that protect against chronic disease

 

More Than Just a Morning Pick-Me-Up

As time goes by, scientists seem to be discovering more and more benefits of coffee consumption. 

 

1. Rich Source of Antioxidants
  • Decreases the likelihood of chronic disease
  • Offers neurologic and cardiovascular disease protection
  • Supports gut health and is a probiotic, decreasing inflammation of the intestines
  • Research suggests that the consumption of coffee decreases cancer risks, including colorectal and liver cancer, likely due to the anti-inflammatory and antioxidant actions

2. Improves Cognitive Function

  • Caffeine blocks the action of adenosine, a neurotransmitter that causes sleepiness. This increases alertness, improves memory and overall cognitive function 
  • May have a decreased risk of dementia in individuals who drink unsweetened, caffeinated coffee. Evidence is not yet adequate to prove a causative effect

3. Supports Blood Sugar Regulation

  • Routine use is linked to a lower risk of type 2 diabetes 
  • Chlorogenic acids and other compounds enhance glucose absorption as well as increase release of insulin

4. Benefits Liver Health

  • Coffee can protect against liver diseases such as fatty liver disease, fibrosis, cirrhosis and liver cancer 
  • Regular coffee drinkers have healthier concentrations of liver enzymes

5. Enhances Physical Performance

  • Caffeine in coffee may acutely enhance aerobic endurance and muscular strength
  • Several variables need to be taken into consideration when applied to physical training such as dosage, timing of ingestion, withdrawal effects, training duration, gender and genetics

 

Dangers of Coffee Consumption

All of the health benefits of coffee have to be considered in light of some of the side effects, which can be significant in some individuals.

 

1. Anxiety and Insomnia

  • Caffeine consumption can increase anxiety, nervousness, heart palpitations, and even severely disrupt the typical sleep-wake cycle, reducing deep sleep
  • Caffeine blocks adenosine, a sleeping substance that is released upon wakefulness

2. Digestive Issues

  • Coffee stimulates stomach secretions and contraction of the colon, causing diarrhea
  • Most data do NOT favor the direct effect on acid reflux (GERD) 

3. Increased Blood Pressure

  • The caffeine in coffee can cause a temporary rise in blood pressure
  • Frequent drinkers may develop tolerance. However, those with uncontrolled hypertension should be cautious

4. Possible Effect on Cholesterol (Unfiltered Coffee)

  • Unfiltered coffee (French press, Turkish or espresso) contains chemicals called diterpenes 
  • Diterpenes lower the body’s ability to metabolize cholesterol. This can cause increased levels of LDL (bad) cholesterol levels. Paper filters trap diterpenes, decreasing the effect on cholesterol

5. Addiction and Withdrawal

  • Caffeine may lead to dependence, but not likely addiction. However, abrupt cessation can cause withdrawal symptoms like headaches, fatigue, irritability and difficulty concentrating

 

How Do You Take Your Coffee?

    • 1–3 cups daily (8 oz/236 ml servings) is a reasonable limit.
    • Organic coffee may lower pesticide exposure.
    • Paper-filtered brewing decreases diterpenes.
    • Don’t add sugar. Sweeteners and flavorings can significantly increase the calorie content.  Use natural sweeteners or enjoy it black.
    • Add a little fat (a splash of cream or half-and-half) to slow down caffeine absorption.

 

Best Times to Drink Coffee

    • Morning through early afternoon: Don’t drink less than 8 hours before bed to avoid disturbing sleep. 
    • After cortisol wanes: Cortisol peaks right after awakening, causing your body to release blood sugar for energy. Consuming coffee right away will frontload your caffeine intake when you least need it. This can decrease caffeine’s effects, increase caffeine tolerance and lead to more significant afternoon crashes. Waiting to drink coffee 60-90 minutes after awakening allows your body to use its own energy resources first. 
    • Pre-workout: 30–60 minutes before exercise can improve performance.
    • Eat First: to minimize chances of an upset stomach.

 

Iced Coffee vs Cold Brew

    • Iced Coffee: Brewed as hot coffee, then poured over ice
      • Fine grounds are steeped over hot water via French press, traditional drip or pour-over method
      • More acidic and bitter, tastes like cooled-down coffee
      • About 120 mg of caffeine per 12 oz
    • Cold Brew: coarse coffee grounds are pressed in cold water for 12-24 hours
      • Never heated and is meant to be diluted with milk or water
      • Smooth, chocolatey flavor and less acidic
      • From 150 – 250mg of caffeine per 12 oz
    • Nitro Cold Brew: nitrogen gas added to cold brew
      • Froth is created from the nitrogen, giving a beer-like consistency
      • Tiny nitrogen bubbles give a creamy, thick texture and a velvety mouth feel but does not increase the caffeine content
      • From 150 – 300mg caffeine per 12 oz

 

How to Store

    • Keep beans away from air, humidity, heat and light: in a cool, dark and dry place in an opaque, air-tight container.
    • Keep at room temperature (50-70°F / 10-20°C): the roasted beans will absorb moisture and flavors from other foods, so do not store them in the fridge or freezer.
    • Ground coffee will stale more rapidly than whole beans: grinding exposes more surface area to air and staleness happens in a matter of minutes. Grind your beans immediately before brewing.
    • Roasted beans are fresh for approximately 90 days stored in a vacuum sealed bag: once the vacuum seal is broken, freshness lasts about 2 weeks.