Coffee lovers everywhere looking for their favorite warm morning brew probably don’t think about its health benefits or risks. However, coffee is the fruit and subject of a long history of debate and research for both benefits and harms to the human body.
The consumption of coffee such Arabica coffee, Robusta coffee, which has exceeded its lands of origin, has been associated with a reduced risk of all kinds of diseases, including a reduced risk of Parkinson’s disease, reduced risk of melanoma, reduced risk of prostate cancer.
How does coffee affect health?
Without reviewing all the benefits of a cup of coffee, we note that regular coffee consumption can increase the level of energy and alertness by stimulating cognitive functions.
The main consequence is to help people feel less tired. Caffeine blocks an inhibitory neurotransmitter in the brain, which causes a stimulating effect. This improves energy levels, mood, and various aspects of brain function.
Caffeine also stimulates the nervous system, signaling fat cells to break down body fat.
Caffeine can increase adrenaline levels and release fatty acids from fatty tissue. It also leads to significant improvements in physical performance.
Therefore, it is not uncommon to find caffeine among the key ingredients in an energy drink or a dietary supplement.
It is found that a cup of coffee contains significant amounts of riboflavin such as vitamin B2, pantothenic acid such as vitamin B5, manganese, potassium, magnesium, and niacin such as vitamin B3 or PP.
In a balanced diet, coffee contributes to the necessary daily intake.
Finally, coffee may also reduce the risk of type 2 diabetes. Several observational studies show that coffee drinkers have a much lower risk of type 2 diabetes.
The health benefits of black coffee
Thanks to its high antioxidants and beneficial nutrients, coffee appears to be relatively healthy when drunk without sugar and other sweeteners.
Many studies report coffee and regularly praise it in the media – whether for its preventive effects against certain diseases such as cancer, Alzheimer’s disease, or its ability to boost our energy.
The health benefits of green coffee
Green coffee is trendy for its benefits, similar to Japanese matcha green tea. This light-colored infusion can be enjoyed without milk or sugar and has a very mild flavor.
The chlorogenic acid in green coffee works as an antioxidant. this antioxidant in coffee helps control high blood pressure such as for good blood circulation, helps lose weight, and maintains blood sugar levels.
In addition, since the beans are not roasted, the compound retains many potentially beneficial properties for the body.
How coffee affects heart
It is often claimed that caffeine can raise blood pressure. This is validated by science, but this effect remains relatively weak and generally dissipates for a person who drinks coffee regularly.
However, it may persist in some people prone to high blood pressure. But current studies do not support the idea that coffee increases the risk of heart disease.
On the contrary, there is even evidence that women who drink coffee have a reduced risk. Some studies also show that coffee drinkers have a 20% lower risk of stroke.
So while coffee may cause a slight increase in blood pressure, which usually decreases over time, coffee drinkers do not have an increased risk of heart disease and have a slightly lower risk of stroke.
However, coffee consumption should be limited to an acceptable amount and as part of a balanced diet for risk reduction.
Does coffee reduce cancer risk
Coffee can be part of the anti-cancer foods to consume, especially liver cancer and colorectal cancer.
Cancer can be prevented through a healthy lifestyle, a healthy diet, daily sports, physical activity, and regular health checks. Among the anti-cancer drinks and foods is coffee.
The antioxidants in coffee seem to protect against two types of cancer, including liver cancer and colorectal cancer. Studies show that coffee drinkers have up to 40% less risk of liver cancer. Similarly, a 2012 study found that those who drank 4-5 cups of coffee a day had a 15% lower risk of colorectal cancer.
Coffee and Fat Burning
Recent studies reveal that drinking strong coffee 30 minutes before exercise increases fat burning. Scientists have shown that caffeine, with a dose of about 3 mg/kg, ingested half an hour before aerobic exercise, significantly increases the fat-burning rate. They also found that if exercise is performed in the afternoon, the effects of caffeine are more pronounced than in the morning.
The recommendation to exercise on an empty stomach in the morning to increase fat oxidation is standard. However, this recommendation may lack a scientific basis. It is not known whether this increase is due to exercise in the morning or to go without food for longer.
Study results showed that acute caffeine ingestion 30 minutes before performing an aerobic exercise test increased peak fat oxidation during exercise regardless of the day. In addition, a diurnal variation of fat oxidation during exercise has been confirmed, the values being higher in the afternoon than in the morning at equal times of fasting.
These results also show that caffeine increases fat oxidation during morning exercise like that seen without afternoon caffeine intake. In summary, the results of this study suggest that the combination of acute caffeine consumption and moderate-intensity aerobic exercise in the afternoon is the optimal scenario for people looking to increase fat burning during physical activity.
Does coffee has any affect on gain weight or lose weight?
The effects of coffee, and caffeine in particular, on weight management are mixed and are still regularly the subject of scientific studies. However, its benefits include appetite control and improved metabolism, which may help with weight loss.
Still, coffee contains caffeine, leading to poor sleep and more sugar cravings in some people. In addition to these two factors that can negatively impact body weight and health, many retail coffee drinks contain added sugar, sweeteners, and excessive calories. In this way, only black coffee would be known to promote a healthy weight when consumed without any additional ingredient and without excess in a healthy subject.
When a person wishes to lose weight, preferably with the support of a health professional such as dietician-nutritionist, they must mainly create a caloric deficit. This includes increasing daily physical activity and following a healthy diet. One of the simple ways to reduce calorie intake is to choose low-calorie drinks. For example, consumed naturally, coffee is a very low-calorie drink that can be part of a balanced diet.
It should be noted that the caffeine contained in coffee is a natural stimulant that can improve metabolism. Still, its content varies according to the type of coffee, the style of roasting, and the preparation such as quality of the hot water,
Finally, it is not uncommon to find caffeine in many vitamin complexes and weight loss supplements, and some cosmetic products., some research shows that coffee is packed with antioxidants and that regular caffeine consumption can improve body weight maintenance and weight loss and help reduce appetite.
However, not all functions are yet understood, and high doses of caffeine may be required to influence metabolism significantly. In conclusion, current research should be continued because some results of studies on caffeine are still contradictory.