Coffee. To drink or not to drink?
Coffee.
One of the most common questions I get asked is in relation to coffee.
How much coffee should I be drinking?
Is coffee really bad for you?
Am I really bad for drinking two to three cups of coffee a day?
So let’s dive on in to take a closer look.
Coffee to smell.
Coffee’s earthy aroma comes from roasting and brewing coffee beans.
I know a few people who do not like to drink coffee but will stop to enjoy its heavenly smell.
Coffee and positive health effects.
This popular beverage hot or cold delivers not only in taste but in caffeine, beneficial antioxidants and other nutrients in smaller amounts. Numerous studies have shown that drinking coffee offers positive effects to health, such as lowering the risk of type 2 diabetes, certain types of cancers, obesity, Parkinson’s disease and heart disease.
In addition, coffee has been linked to improving cognitive function and decrease the risk of depression.
Your average cup of coffee distributes an energising punch because it is naturally high in caffeine. Furthermore, this compound is quickly absorbed by the body’s tissues and brain and stimulates the nervous system.
Coffee and caffeine.
The amount of caffeine received really depends on the type of coffee and how it is made. But a standard cup boosts about 100 milligrams of caffeine.
A single espresso serves around 63 milligrams and decaffeinated coffee around 3 milligrams.
Coffee beans are dense in antioxidants including chlorogenic acid, a polyphenol that protects against some common health diseases and possibly certain effects of aging.
Polyphenols protect cells and body chemicals against damage that are caused by free radicals and reactive atoms. These reactions contribute to tissue damage within the body for example, oxidised cholesterol that hardens to arteries and causes heart disease.
In addition, polyphenols block the actions of enzymes that cancers need to grow and deactivate the material that promotes the growth of cancers.
Additionally, green coffee beans have higher available amounts of antioxidants which have been shown to help lower blood pressure and may assist in weight loss.
Just like any food or beverage, coffee needs to be consumed in moderation.
“Because too much of a good thing can also be a bad thing”
Moreover, adding sugar or cream to your coffee can also add up in fat and calories.
For example a full cream mug (286 ml) of a cappuccino equates to 149 calories. On skim milk in a mug 86 calories and a small mocha in full cream milk comes in at 234 calories. Check out Gloria Jeans nutritional list of your favourite coffees.
Coffee and recommendations.
There is no recognised health base guidance value for an acceptable daily intake for caffeine. However, Food Standard Australia New Zealand (FSANZ) note that there is evidence of increased anxiety levels in children at doses of 3mg of caffeine per kilogram of body weight. So the bottom line is that coffee and caffeinated drinks are not recommended for children under the age of 13 (FSANZ, 2015).
For adults up to 400 milligrams of caffeine appears to be a safe limit. This equates to 3 o 4 cups a day. But be aware, if you are drinking double shots of coffee this will only equate to 2 cups.
In contrast caffeine is not a good choice for people who are highly sensitive to its effects or for people who take certain medications. In addition, pregnant, breastfeeding or women who are trying to conceive may also consider limiting their amount of caffeine intake.
Besides, if you suffer from stomach upsets, headaches, irritability, heart palpitations, muscle tremors, insomnia, and nervousness you may also consider certain times of the day to avoid caffeine or limit your intake.
Coffee and the end result:
If you are an adult with no sensitivity issues, caffeine can be part of your daily routine and does not pose a threat to health.
Check out my recipe on coconut chocolate cubes of deliciousness. It goes great with a coffee!
References
Haris, N. (2017). Coffee bean nutrition facts. Retrieved from https://www.livestrong.com/article/241466-what-are-the-health-benefits-of-coffee-beans
Hill, McKel. (2016). Is coffee unhealthy? Retrieved from https://nutritionstripped.com/is-coffee-unhealthy/
Mayo Clinic (2017). Caffeine. How much is too much? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
Schaefer, A., & McDermott, A. (2016). Coffee and cholesterol. Is there a link? Retrieved from https://www.healthline.com/health/high-cholesterol/coffee-link
Wachamp, H. L. (2017). Review on health benefit and risk of coffee consumption. Medical & Aromatic Plants. 6: 4 doi: 10.4172/2167-0412/10000301