Spilling the Beans – Is coffee a health-food or a dangerous addiction?

Coffee has grown into the world’s most consumed beverage after water. But is it good for our health? 

There is no shortage of opinions on this topic and for good reason: the answer is complex. Most of us simply look forward to that morning cup of joy without thinking about its nutritional profile. However, to answer the question as to whether coffee is healthy for us, we have to consider many factors, such as alcohol consumption and smoking. 

The main compound in coffee is caffeine, a potent stimulant to our central nervous system. Demonised by some and worshipped by others, caffeine has been linked to many negative health issues, such as heartburn and insomnia, but current research shows it may also be beneficial to our well- being. Caffeine is associated with increased cognitive function and improved memory.  It helps our ability to focus and has been shown to improve the physical performance of athletes. In other words, it helps us get stuff done. Scientists believe this is due to increased blood flow to the brain, which may increase the risk of migraines. Caffeine also disrupts a chemical naturally produced in our bodies that helps fuel our desire for sleep called adenosine. 

Coffee is packed with polyphenols, which researchers attribute to its many health benefits. One such compound is a potent antioxidant called chlorogenic acid, which has been associated with a reduced risk of type 2 diabetes, reduced risk for Parkinson’s and Alzheimer’s, and improved liver and cardiovascular function. In a meta-analysis of more than 200 studies, researchers found that drinking a moderate amount of coffee resulted in an overall lower risk of death from all causes. The sweet spot seems to be no more than three to four cups or 400mg per day.

Coffee is also good for our gut microbiome due to its fibre content. According to the NIH, coffee drinkers get a good dose of fibre in each cup of java (this may explain the urge to poop after drinking coffee).  

Whether you drink dark or light roast, how you prepare your coffee also matters.  Non-paper filtered coffee, such as boiled, French press, or Turkish coffee, alters the final product. For example, while coffee does not contain cholesterol per se, it does contain compounds that tend to elevate LDL cholesterol and dark roasted coffee beans were lower in these compounds. High heat and long roasting times are believed to destroy the cholesterol-raising compounds. Additionally, dark roasting can wipe out up to 99% of pesticides used in conventionally grown coffee. Another study found that dark roast seems to lead to more weight loss than light.

On the other hand, dark roasting also destroys much of the beneficial chlorogenic acid – that powerful anti-inflammatory component known for its health benefits. If you’re concerned about cholesterol, then dark roast is a better choice. If you’re hoping to maximise the antioxidant content, then a lighter roast may be better. The Robusta coffee bean has also been shown to contain higher amounts of these antioxidants than Arabica, which may explain why some find Robusta beans to be more acidic and sour tasting.

A paper filter will eliminate much of the caffeine and unwanted harmful chemicals while preserving the beneficial anti-inflammatory components. And decaf drinkers can rejoice in the knowledge that the decaffeination process retains the desired antioxidants. 

What we add to our coffee can also affect its health profile. Researchers found that the protein found in milk and dairy, called casein, can bind with coffee compounds, greatly diminishing our ability to absorb these beneficial antioxidants. This was not the case with dairy alternatives such as soy milk that do not contain casein.

In summary, while coffee has been around for hundreds of years, research on its many compounds are just underway and much remains to be learned about the benefits and risks. So, the answer to the question: is coffee health-promoting? It depends. 

It depends on your reason for drinking it. It depends on which type of coffee you use, how it is prepared and what you put in it. It also depends on your individual health risks, such as hypertension, high cholesterol, glaucoma, pregnancy and medications that caffeine may interact with. 

So, do you believe life is better with coffee?

Sherry Fader is a certified Nutrition Educator, NE, Bauman College, Penngrove, California. 

sfader61@gmail.com

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