Coffee is a fantastic drink and millions of people all around the world can’t imagine starting their day without a cup of this delicious beverage.
Until the end of the 18th century, coffee was highly valued in Europe, then some pundits proclaimed it to be unhealthy, and for a century it was almost forgotten, only to find new life in the 20th century. But even at the beginning of the 20th century, it wasn’t for everyone – it was an elite drink akin to black beluga caviar. Only in the last 60 years has it become so popular and inexpensive that everyone in the world can afford a cup.
Coffee – Nutrition facts
Coffee has a very small energy value and a small number of proteins and carbs. It also contains a very small amount of fat, no fibre, and no sugar. Its glycemic index is 0.
10 Good and very good news about coffee
Coffee is a favourite drink known for its ability to make you focused and boost your energy levels. Plus, coffee has a long list of potential health benefits, giving you even more reasons to start brewing it.
1This drink boosts energy levels. You’ve already known it 🙂
Coffee contains caffeine, a central nervous system stimulant that is known for its ability to fight fatigue and increase energy levels. This is because caffeine blocks the receptors of a neurotransmitter called adenosine, and this increases levels of other neurotransmitters in your brain that regulate your energy levels, including dopamine. One small study found that consuming caffeine prolonged time to exhaustion during a cycling exercise by 12% and significantly decreased levels of fatigue in participants.
Another study had similar findings, reporting that consuming caffeine before and during a round of golf improved performance, increased energy levels, and reduced feelings of fatigue.
2Supports brain health
Coffee consumption may help to improve cognitive function, including memory, reaction time, and mood. Caffeine, which is found in coffee, is a stimulant that can increase alertness and focus, which may help to improve cognitive performance. However, it is important to note that the effects of caffeine can vary from person to person.
3Helps to maintain physical activity
Higher coffee consumption could be associated with decreased body fat, especially in men.
People who drink one to two cups of coffee per day are 17% more likely to meet recommended physical activity levels, compared with those who drink less than one cup per day.
4Improves your fitness performance
What about pre-workout coffee?
In a 2018 review of studies looking at caffeine and exercise. Most people who drink coffee before a workout consume it for its caffeine, a natural stimulant. Numerous studies suggest consuming pre-workout caffeine.
Researchers have studied how caffeine can enhance a person’s physical performance during exercise. In particular, they observed how it affects muscle strength, endurance, and cardiovascular abilities.
The best time to drink pre-workout coffee depends on the person’s goals. For example, if a person wants to increase physical performance, including muscle endurance and strength people should consume caffeine 60 minutes before exercising (an 11% improvement in performance in all types of exercise).
Consuming caffeine 30 minutes before exercise improved isokinetic performance. Isokinetic exercises are dynamic, and while the resistance may vary, the speed stays the same. Isokinetic exercises include push-ups and pull-ups.
According to this study coffee and caffeine anhydrous may be considered suitable pre-exercise caffeine sources for high-intensity exercise.
5Increases your longevity
Some research suggests that coffee could help extend longevity, thanks to its multitude of potential health benefits.
For example, one review of 40 studies concluded that drinking two to four cups of coffee daily was associated with a lower risk of death, regardless of the factors like age, weight status, and alcohol consumption.
Similarly, another study of 1,567 people found that drinking caffeinated coffee was linked to a lower risk of death after 12 and 18 years of follow-up. Furthermore, drinking at least one cup of coffee per day was also associated with a lower risk of death from cancer.
6Links to a lower risk of type 2 diabetes
Some research suggests that consuming coffee regularly could be associated with a decreased risk of developing type 2 diabetes over the long term.
One review of 30 studies found that each cup of coffee people consumed per day was linked to a 6% lower risk of developing type 2 diabetes.
This is thought to be due to coffee’s ability to preserve the function of the beta cells in your pancreas, which are responsible for producing insulin to regulate blood sugar levels.
Plus, it is rich in antioxidants and may affect insulin sensitivity, inflammation, and metabolism — all of which are involved in the development of type 2 diabetes.
7Surprisingly for most people but coffee boosts skin health
Coffee also has perks for your skin. Coffee beans contain caffeine and polyphenols like chlorogenic acids (CGA) that may have anti-inflammatory and antimicrobial effects and protect from photoaging. Coffee consumption is also associated with a lower risk of basal cell carcinoma, a common skin cancer.
8Lowers the risk of depression
Some studies have found that drinking coffee could be associated with a lower risk of depression.
According to one review of seven studies, each cup of coffee people consumed per day was linked to an 8% lower risk of depression. There is no reason to stop drinking coffee after one cup.
Another study found that drinking at least four cups of coffee each day was associated with a significantly lower risk of depression (63%), compared with drinking just one cup per day.
9Improves sperm health
A 2005 study found that average sperm motility increased in line with coffee consumption. Even men who drank more than six cups per day had higher sperm motility than those who didn’t drink coffee.
Coffee has also been associated with a reduced risk of prostate cancer. One study showed a decrease in risk in men who drank regular or **decaffeinated coffee.
10Good coffee tastes great and brings joy
We can’t skip this benefit because it is rare to find something that is simultaneously tasty and beneficial for health. Coffee is one of those rare cases.
The bad news about coffee
Most types of drinks contain caffeine. However, high doses of caffeine may have unpleasant and even dangerous side effects.
Caffeine is known to increase alertness. It works by blocking the effects of adenosine, a brain chemical that makes you feel tired. At the same time, it triggers the release of adrenaline, the ‘fight-or-flight’ hormone associated with increased energy.
How to manage
It is better to limit coffee consumption to manage anxiety.
Caffeine’s ability to help people stay awake is one of its most valuable qualities. On the other hand, too much caffeine can make it difficult to get enough restorative sleep.
One study has found that higher caffeine intake appears to increase the amount of time it takes to fall asleep. It may also decrease total sleeping time, especially in the elderly.
By contrast, low or moderate amounts of caffeine don’t seem to affect sleep very much in people considered to be ‘good sleepers’, or even those with self-reported insomnia. If you underestimate how much caffeine you’re consuming, you might not even realize it’s interfering with your sleep. It is very important to pay attention to both the amount and timing of caffeine intake to optimize your sleep.
How to manage
Based on all of the above, you should not drink coffee at least 4 hours before bedtime, as you may have problems falling asleep or insomnia.
In general, caffeine does not increase the risk of heart disease or stroke in most people. It’s good news.
However, due to its stimulating effect on the nervous system, it raises blood pressure.
High blood pressure is a risk factor for heart attack and insult because it can damage arteries over time, restricting blood flow to the heart and brain. High caffeine intake increases blood pressure during exercise in healthy people and also in people with moderately high blood pressure.
How to manage
Therefore, it is important to pay attention to the dosage and timing of caffeine intake, especially if you suffer from high blood pressure.
The stimulatory effects of high caffeine intake may make your heart to beat faster.
However, this effect does not appear for everyone. Indeed, even some people with heart problems can tolerate large amounts of caffeine without any side effects.
In one controlled study, when 51 patients with heart failure consumed 100 mg of caffeine per hour for five hours, their heart rates and rhythms remained normal.
How to manage
Regardless of the mixed study results, if you notice any changes in heart rate or rhythm after drinking caffeinated drinks, consider reducing your intake. It’s simple as it sounds. Just limit but you don’t need to stop drinking coffee completely.
Increased urination is a common side effect of high caffeine intake due to its compounds that may have stimulating effect on the bladder. You may have noticed that you need to urinate frequently when you drink more coffee or tea than usual.
In one study, 12 young and middle-aged people with an overactive bladder who consumed 2 mg of caffeine per pound (4.5 mg per kilogram) of body weight daily experienced a significant increase in urinary frequency and urgency.
In addition, high intake may increase the chance of developing urinary incontinence in people with healthy bladders.
How to manage
If you drink a lot of caffeinated drinks and feel that your urination is more frequent or urgent than usual, it may be a good idea to cut down on your intake to see if your symptoms improve.
Fun & curious facts about coffee
The drink dates back to 800 A.D. in Ethiopia.
People in Scandinavian countries are the heaviest coffee drinkers. They consume up to 12 kg of coffee per capita per year.
Brazil is the world’s largest producer of coffee, producing approximately 26 million bags of coffee per year.
The world’s most expensive coffee can cost more than $600 a pound.
Let’s sum coffee up
Coffee is a widespread beverage with a long history of use and cultural significance almost everywhere in the world. It is known for its stimulating effect on the central nervous system due to its caffeine content. Moreover, it has a decent number of benefits for your health and active lifestyle which were scientifically proven in recent years. Like any other food or drink, it is important to consume coffee in moderation but the moderation limit now is significantly higher than we were taught 🙂 Enjoy your coffee and be healthy.
Not enough? Here is more from our colleagues!
Dr. Berg specialises in healthy ketosis and intermittent fasting. He is the director of Dr. Berg’s Nutritionals and will tell you some interesting facts about coffee and how much coffee is too much.
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