Is coffee good for you?
Is coffee good for you?
I start every day at 5am with a cup of coffee. I look forward to that first whiff, the aroma that tells me it is morning. And then I take a sip. My day has started.
I used to put cream and sugar in my coffee. At that time I was sure that a little cream and sugar wouldn’t hurt me. As I learned more about it though, my mind was changed. Since I have that cup of coffee every morning, I was having some cream and sugar every day. This wasn’t an occasional thing. It was every single day. The science was clear, cream and sugar both were bad for me. I didn’t give these up right away. Over time, I switched to soy milk and eventually learned to like it without sugar.
But, what does the science say about coffee itself?
Coffee Composition
Coffee is a complex liquid that is 98% water but contains many substances including caffeine, diterpenes, and a variety of antioxidants as well. There has been a lot of controversy around caffeine. So, let’s start there.
Coffee has about 75-100mg of caffeine in one cup. The FDA recommends no more than 400mg a day of caffeine for a non-pregnant adult. That equates to no more than 4-5 cups of coffee a day. But let’s be specific here. If you are like me, my cup of coffee is a giant mug. So, one cup in this case is 8 ounces. We all know caffeine has Caffeine can lead to anxiety, palpitations, and problems sleeping.
Next up, diterpenes. Diterpenes are natural molecules found in a wide variety of foods including coffee. Diterpenes have been associated with both positive and negative effects. Let’s start with the positive. They have anti inflammatory properties and have been shown to help prevent cancer. But, there is bad news. Diterpenes increase LDL cholesterol, or “bad” cholesterol levels. It looks like drinking a moderate amount of coffee will promote more of the good instead of the bad though. It is also important to note, how you prepare your coffee makes a big difference the diterpene content of your morning brew. Filtered coffee has much less diterpenes than other preparations like Turkish or French press.
Antioxidants are compounds that neutralize free radicals in the body. Free radicals wreak havoc on the body and lead to damage of cells and eventually cancer. You can think of antioxidants as the hero in the cell that comes to fight the free radicals. Many antioxidants are found in coffee including chlorogenic acids and melanoidins.
Health Effects
Like most things in life, there is the good and the bad that comes with coffee. Coffee has been linked to both positive and negative effects on the body.
Coffee has been associated with a decreased risk of gallbladder cancer, endometrial cancer, liver cancer, and possibly advanced prostate, bladder, pancreatic, and oropharyngeal cancer. Unfortunately, it has not been associated with an overall decreased risk of all cancers, though.
Coffee also has impacts on the digestive system including anti inflammatory effects on the lining of your gut. It has pro-motility effects in the colon aiding prevention of constipation as well as decreased risk for liver disease and pancreatitis. Though a lot is still unknow about its effects on the microbiome, or the bacteria that live in our gut, coffee influences what bacteria can grow there. Some studies even show a decrease in potentially harmful bacteria like E.coli and Clostridium and an increase in beneficial bacteria like Bifidobacteria. Of course, I need to also mention some people may have more acid reflux symptoms when they drink coffee.
Coffee has long been known for its stimulant effects, mostly due to caffeine. It can help give us that pick-me-up in the morning (or afternoon). But have you considered the other positive effects it can have on the brain? I have good new for those who are lifelong coffee drinkers. Coffee has been associated with prevention of cognitive decline, and reduced risk of developing stroke, Parkinson's disease and Alzheimer's disease.
Coffee also has effects on the heart. It decreases the risk of coronary heart disease, heart failure, arrhythmia, and stroke if you have a moderate amount each day (2-3 cups). However, one study found that people who drink over 6 cups of coffee a day are more likely to develop aortic valve stenosis. This is when the aortic valve in the heart is narrowed and doesn’t full open. And remember, diterpenes can increase LDL cholesterol levels.
For some, caffeine can lead to anxiety, worsening tremors, palpitations, and problems sleeping. So, be aware if you have any of these symptoms.
Okay, I that was a lot of technical information, but hopefully it answered the question “Is coffee good for you?”
In one word, yes, it is. But remember, too much of a good thing can be a bad thing. And with coffee, that definitely applies. The studies point towards a benefit of drinking 3-5 cups a day and keeping it to less than 400mg of caffeine a day.
Now, go get a cup of your favorite coffee, take a deep breath and take a sip. You could be fighting cancer, heart disease, alzheimer’s, and liver disease right now.
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