Coffee is one of the top three most popular beverages in the world, cherished for its bitter taste, pleasing aroma and stimulating effects.
But with popularity comes controversy. Is your daily brew a health elixir or a hidden danger? Let’s spill the truth.
In this article, we will filter out the myths and pour you the facts, one sip at a time.
The rise of coffee culture:
From hot black coffee to cold brews, the International Coffee Organisation has seen a significant increase in global coffee consumption. While Finland, Norway, and Iceland are the top three countries where people drink the most coffee, the Mauritius Nutrition Survey 2022 also confirmed a similar trend and found that many children and adults had increased coffee consumption during the lockdown of the COVID-19 pandemic (not to mention the dalgona coffee trend in early lockdown of corona virus in 2020). Even in countries, such as the United Kingdom, China and Japan, where tea was traditionally the main beverage besides water, coffee has taken over.
It is worth noting that the two common species that produce the majority of coffee beverages are Arabica (Coffea arabica) and Robusta (Coffea canephora). While Arabica beans tend to be more flavourful, Robusta beans have a more bitter taste with a musty flavour.
Health benefits of coffee:
Coffee is more than just a delicious beverage, it is a drink with real health implications.
Coffee, both green and roasted, contains a variety of bioactive compounds, some of which are:
● Phenolic acids – chlorogenic acids (CGAs) and caffeic acid
● Methylxanthines – caffeine
● Diterpenes – cafestol and kahweol
● Trigonelline
These bioactive compounds found in your daily brew possess antioxidant properties. According to a study carried out by Rahman et al., 2021, there are approximately 100mg of polyphenols, a powerful antioxidant agent, present in one cup of coffee. Likewise, an in vitro analysis of foods in a healthy Norwegian population, conducted by Bøhn et al., 2012, revealed that coffee contributed about 60% of the total amount of dietary antioxidants. These antioxidants effects of coffee are crucial in helping our bodies fight against harmful molecules, called free radicals, and thus exert several health benefits, such as:
● Lower risk of cardiovascular diseases (CVDs) and CVD-related mortality
● Reduced inflammation in the body
● Helps preventing hyperlipidemia, obesity and chronic liver disease
● Lower risk of mood disorders
It is important to note that the antioxidant effect of coffee is not only due to the natural compounds present in it but also due to the compound generated during roasting (melanoidins – the brown pigment formed).
Apart from antioxidant effects, scientific studies found that bioactive molecules from coffee also exert anti-inflammatory and anti-apoptotic effects, thus acting as a neuroprotector and preventing diseases, such as Alzheimer’s diease, Parkinson’s disease, ischemic stroke and cognitive deficits. Researchers LIczbiński and Bukowska (2022) found that the phenolic compounds in coffee also have antiproliferative effects which play essential role in preventing cancer.
There are many reports suggesting that bioactive compounds from coffee exhibit antidiabetic properties, thus reducing the risk of type-2 diabetes mellitus, via different mechanisms:
● Caffeine – Increase insulin sensitivity
● Diterpenes – Increase the secretion of insulin and expression of glucagon receptors
● Chlorogenic acid – Increase glucose uptake
When it comes to communicable diseases, data from a scientific study, by Azam et al., 2023, showed that caffeic acid from coffee has the ability to exert antiviral effect on herpes simplex virus and polio virus by inhibiting the degeneration of virus-infected cells.
Coffee causes dehydration.
Fact: Coffee does not cause dehydration. But instead, moderate consumption can contribute to daily fluid intake.
Explanation: Despite popular perception of coffee causing dehydration due to its caffeine content and thus its mild diuretic effect, the amount of fluid it brings into the body surpasses any potential loss. Hence, it can be said that moderate consumption of coffee hydrates the body, rather than dehydrating it.
Coffee increases the risk of heart disease.
Fact: Coffee does not increase the risk of heart disease, but instead it offers cardiovascular benefits.
Explanation: Coffee contains secondary metabolites, such as condensed tannin and saponin, which lower the risk of heart disease, such as stroke and heart failure. Furthermore, data from other studies has shown that an increase in coffee consumption reduces the risk of metabolic syndrome, thus suggesting that coffee is beneficial in tackling CVDs. Therefore, it can be said that moderate consumption of coffee may reduce the risk of heart disease.
Pregnant women should avoid coffee.
Fact: Pregnant women can drink coffee, but it is essential to limit their caffeine intake to less than 200 mg per day.
Explanation: Moderate coffee drinking is typically considered safe during pregnancy. The American College of Obstetricians and Gynecologists (ACOG) advises that pregnant women to limit their total caffeine intake to 200 mg per day as greater amounts may be related with risks such as miscarriage, low birth weight, and preterm birth. Not to mention that other foods, such as chocolate, soft drink and tea, also contain caffeine.
However, it is important to note that each pregnancy is unique, and some women may be more susceptible to caffeine than others. Thus, it is advisable for pregnant women to consult with their healthcare physician to identify the appropriate strategy to caffeine consumption during pregnancy.
Tips for healthy coffee consumption:
● Moderate consumption (3-4 cups per day)
● Opt for high-quality black coffee
● Do not add excessive sugar in your coffee
● Avoid high-fat creamer – try using almond milk instead of high-calorie regular milk
● Choose organic and fair-trade coffee beans to reduce pesticide exposure
● Opt for brewing methods, such as French press or pour-over, in order to preserve the coffee’s antioxidants and other bioactive compounds
If you are a coffee lover, you can breathe easy knowing that your favourite beverage is not the villain it is often made out to be, as long as you are drinking in moderation. So go ahead – brew a cup, savour the aroma, and toast to your health.
Eat Smart. Be Healthy.
Praveshsing Beehuspoteea
Registered Nutritionist
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