Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row
If there is one product in the world with a lot of disagreement, then it is coffee. Is the product healthy or unhealthy?
That is a question that concerns many people because coffee is positive in one moment and the other moment negative in the news. But after reading this article you know exactly what the answer to this question is.
In order to make a short and simple mistake with this disagreement, I explain to you which nutrients contain coffee and whether they are healthy or not. You will be amazed at how much nonsense you can find on the internet.
In addition, you will learn in this article:
- How many cups of coffee a day are healthy
- What health benefits coffee has
- Which mistakes most websites make in the field of coffee
- For which group of people coffee is less healthy
- What a surprisingly tasty coffee recipe is
Where is coffee made of!
Coffee comes in many shapes and sizes.
This is how we know instant coffee and filter coffee. But you can also drink coffee with milk and sugar.
Instant coffee is coffee in powder form where you only need to pour hot water or warm milk to drink it. This type of coffee is a convenience product that makes the “making” of coffee unnecessary.
The taste is different than filter coffee and that is exactly why most people think filter coffee is much better.
But all types of coffee are made from the coffee bean. The coffee bean is the seed of a coffee plant. In general, the coffee plant grows in tropical areas such as Africa and on islands of the Indian Ocean.
What you might have thought is that coffee is one of the most popular drinks in the world. It is usually drunk hot and often flavored with milk and sugar.
Belgium, Germany and the Netherlands, is in the top 5 largest coffee drinkers in the world, with an average of 8 cups of coffee per day. If you think that is a lot, then you should not live in Finland because there are an average of 12 cups of coffee per day drink.
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How is coffee made?
To make coffee, ripe berries are harvested and peeled. The seeds are then fermented, washed and dried. The dried coffee beans are roasted, also known as coffee roasting.
To determine whether the berries are ripe, the berries are put in a basin with water. The unripe berries stay afloat while the ripe berries sink.
The ripe coffee berries are then dried in the sun. The beans are roasted after drying. This is done in a special oven until they get the right smell. The coffee beans are then packaged or ground and ready for use.
Coffee is one of the most popular beverages consumed by people from all over the world. In fact, coffee is probably the second most popular drink next to drinking water.
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The nutritional value of coffee
The nutritional value of coffee is an interesting story.
As you know by now, coffee is completely vegetable. Coffee does not deliver calories and yet it contains many healthy substances. Yes, I understand that this sounds weird.
Filter coffee consists of 98.8 percent water. And as you know, water does not deliver calories. Coffee does not contain proteins, carbohydrates, sugars and fats. However, 100 grams of coffee contains 0.1 grams of fiber, but this is therefore negligible.
The oil in coffee beans contains fatty substances called cafestol and kahweol. These oils are stopped at filter coffee by the coffee filter. But in the case of instant coffee, these substances come along and the nutritional value may differ slightly.
What does coffee contain? Coffee contains a small amount of vitamins B1, 2 and 3. In addition, it contains quite a few minerals. It contains potassium, magnesium, calcium and phosphorus. In addition to water, vitamins and minerals, coffee also contains a stimulating substance, better known as caffeine.
If you only look at the nutritional value of coffee, then you can conclude that it is a very healthy drink.
Health benefits of coffee
Then we come to the most important part of this article. Does coffee have health benefits and if so, what. Above you have seen that coffee basically contains no calories, which in itself is an advantage. So you will wonder what makes coffee or healthy if it does not deliver calories to our body.
I will explain that below:
Benefit # 1: Coffee contains caffeine
This is probably the most important advantage of coffee for most people. This is also the biggest reason why most people initially start drinking coffee.
You know …
… you are a student and you have forgotten that you have an important exam tomorrow. You decide to go through the night because otherwise, you can write that exam on your stomach.
To get through all night it is important that you stay awake and focused all night. And that’s where caffeine comes into play.
Caffeine improves concentration and keeps you awake
How about this then?
You take a cup of coffee. After about half an hour the caffeine starts to work.
The stimulating effect is due to the resemblance to the body’s own adenosine substance. Adenosine is a body substance that ensures that you feel sleepy and slows down your nerve activity.
For example, when you go to bed, adenosine binds to receptors so you start to feel drowsy. But when you drink coffee, caffeine binds to these receptors so that adnosine can no longer bind itself and therefore can no longer do its job.
Caffeine does not have an inhibiting effect on the nerve activity, so you actually suppress the sleep feeling.
These receptors are located everywhere in the body so that not only your brain becomes active again but also you:
Your blood vessels dilate and your body burns extra fats. As a result, caffeine also has a positive effect on weight loss. But I will come back to that later.
Because caffeine blocks the inhibitor adenosine, caffeine also influences the stimulants serotonin and dopamine in the brain. As a result, they can do their work, making a coffee drinker feel comfortable. This also has a positive effect on cognitive functions.
The effect of caffeine on the concentration capacity, therefore, works from two directions.
Benefit # 2: Coffee contains antioxidants
Yes, coffee also contains antioxidants.
Actually, all plant-based substances on earth contain antioxidants, and that is also the main reason why plant products are so healthy.
Most people are shocked when they read this word because they understand very little about it. That is why I will keep it simple.
Antioxidants are substances that are slightly toxic to the body. When you ingest it, the body tries to actively fight it. This makes our body more efficient in clearing free radicals.
What are free radicals?
Free radicals in our body arise as a by-product of physical processes. This is a natural process and you can not do much about it here. Free radicals then react with healthy cells in our body which damage these cells.
You want to avoid free radicals as much as possible. And that is where antioxidants do their work. Antioxidants ensure that these free radicals are cleaned up so that they can no longer damage healthy body cells.
In addition to the fact that antioxidants clean up these free radicals, antioxidants also ensure that our body itself becomes more efficient in cleaning up pathogens. This has to do with the fact that antioxidants activate our defense mechanisms.
Coffee contains the dust chlorogenic acid, which belongs to the polyphenols. This is an antioxidant that protects the body by activating our immune system
These antioxidants have a lot of positive effects on our health and reduce the chance of many diseases. What brings me right to the next point:
Benefit # 3: It protects against aging diseases
When I say that coffee reduces the chance of many diseases, then, of course, you are curious what these are.
This mainly concerns aging diseases.
What exactly are aging diseases?
Actually, the word says it all, you have a greater chance of certain diseases when you get older. These diseases arise as a by-product of aging. And that is mainly caused by the accumulation of proteins in our body.
When you grow older, the body becomes less efficient in cleaning up certain proteins. As a result, proteins accumulate and they clump together. When they hang around healthy body cells, they choke these healthy cells, causing these cells to die off. This is also called amyloidosis.
This happens more and more as you get older, but because of a bad lifestyle, these kinds of diseases also occur earlier.
Research has now shown that the antioxidants in coffee have a protective effect against Alzheimer’s, Parkinson’s and Type 2 diabetes.
That’s like this:
Coffee contains substances that activate the nrf2 protein in our cells. This protein is a kind of switch that stimulates all kinds of other proteins to clear free radicals. Diseases such as Alzheimer’s, Parkinson’s and Type 2 diabetes are diseases in which an excess of free radicals plays an important role.
Benefit # 4: It helps to reduce muscle pain
For this reason alone, I advise you to drink coffee. Are you still not convinced? Then maybe that will happen after the next tip.
Are you an active athlete and do you often suffer from muscle pain? Even then, coffee can offer a solution.
The intake of caffeine appears to be good against the late form of muscle pain. This form is also called DOMS. This type of muscle pain occurs only after 24 to 48 hours after a workout. This form is caused by microcracks in the connective tissue of the muscle.
In a study, they had a group of men take 5 mg of caffeine per kilogram of body weight. This was followed by a heavy strength training that most likely causes muscle pain. The other group of men did not get caffeine for strength training.
This study subsequently showed that the group taking caffeine before training had less trouble with DOMS muscle pain than the control group.
In addition, caffeine is not wrong in sports as caffeine makes you more active.
Caffeine blocked the receptors for the neurotransmitter adenosine. And these receptors are in every conceivable place in the human body. This increases caffeine your heartbeat and your lungs become more active. Both have a positive effect on your sports performance.
Benefit # 5: It reduces the risk of depression
Depression is a serious mental illness that drastically reduces the quality of life.
Unfortunately, more and more people are struggling with this disease.
As soon as most people experience these feelings, they go to the doctor. He then writes a pill to get rid of those depressive feelings. Now there are many people who benefit from this. And yet it is mainly symptom control. Your serotonin is largely supplemented by these drugs and the cause is not always looked at.
However, what many people do not realize is that a healthy lifestyle can also work wonders for preventing depression. It is true that an unhealthy lifestyle increases the chance of depression
On the other hand, there are also foods that reduce the risk of depression. And you might already guess it because one of those foods is coffee.
Coffee turns out to work wonders. A study at the University of Harvard showed that women who drank more than 4 cups of coffee a day had a 20% less chance of depression.
Another large study showed that people who drank more than 4 cups of coffee per day were 53% less likely to commit suicide due to depression.
What does this have to do with it? Caffeine in coffee affects the serotonin and dopamine system in the brain, making a coffee drinker feel more comfortable. Caffeine causes an increase in dopamine and norepinephrine. And as you probably know, people with depression have a shortage of serotonin and dopamine.
Benefit # 6: Coffee helps with weight loss
That coffee can help in the waste process has to do with two points:
The first is perhaps the simplest. After all, coffee does not contain calories. When you try to lose weight, you must consume fewer calories than your body uses in a day.
A cup of BLACK 250 ml coffee contains 1 kilocalorie. This is actually negligible. I write black in large letters since milk and sugar naturally contain calories. This is exactly why I advise you to drink black coffee when you are trying to lose weight.
If you think that milk and sugar contain few calories, then you are wrong. And especially since it often does not stay with one cup of coffee in a day. Without knowing it, the calories are tapped. But with black coffee only you do not suffer from this.
Caffeine increases your metabolism
Caffeine causes you to burn more fat. And who does not want that now?
Because caffeine keeps the adenosine receptors occupied, the intestinal tissue becomes active again. Bitches stimulate the functioning of the central nervous system, which then directs signals to the fat cells to tell them to break down fat.
Whatever caffeine does, the hormone is raising adrenaline in the blood. This hormone causes fat cells to be broken down and given to the blood to be used.
For example, research has shown that 300 mg of caffeine per day (about 6 cups of coffee) will burn your 80 kilocalories a day (source).
All in all, it is the ideal drink to drink as it contains hardly to no calories and also stimulates your metabolism.
Do you want more tips to be able to lose weight? Then read the article below:
Benefit # 7: Coffee improves good cholesterol
And if you thought that I was finished, you are wrong again.
Cardiovascular disease is the number two cause of death in the Western World. Cancer is namely number 1.
The risk of cardiovascular disease is strongly determined by the cholesterol level in your blood. But in this reasoning, a number of things go wrong for most people. To address these errors, I mention 3 myths below:
Myth 1: Too high cholesterol increases the risk of cardiovascular disease. This is incorrect. The total cholesterol does not say anything about your health. Cholesterol turns out not to be as unhealthy as people thought.
Myth 2: Most of your daily cholesterol comes in through food. This is not correct. Your body makes the most cholesterol itself and you do not get fed by food. That is precisely the reason why saturated fats cannot be unhealthy at all, as was claimed in the past.
Myth 3: The biggest predictor for cardiovascular disease is high LDL cholesterol (bad cholesterol). This is also incorrect. The greatest predictor of cardiovascular disease was found to be low HDL cholesterol (good cholesterol) (4x better predictor). Only when you are over 50 years old does a high LDL cholesterol appear to be a predictor of cardiovascular disease.
All of this was determined in a very large and important study. This is actually a website with all small publications about this research to better understand the big picture. https://www.framinghamheartstudy.org/
The link to coffee
But why I have said this above is because research shows that coffee increases your HDL cholesterol. And that is good news as I have just told you that this is the most important predictor of cardiovascular disease.
All this is due to the healthy antioxidants in coffee. This study showed that 8 cups of coffee per day, the good cholesterol let rise by 7% (source). What also emerged from this research is that 8 cups of coffees reduce the number of proteins that are related to inflammation to 16%.
How much coffee is healthy?
Now that you are now convinced of the power of coffee, it is wise to know how much coffee is actually healthy. In fact, a lot of coffee is used in many studies.
And coffee can certainly also have adverse effects, especially if you drink too much of it. But I have to say that this is very different per person. In addition, habituation also plays a major role.
People who are not used to ingesting caffeine can get side effects with a moderate amount of caffeine.
What side effects do occur when you have drunk too much coffee?
Fear and nervousness. Caffeine blocks the substance adenosine. This substance makes you calm and your brain tired. At the same time, it provides for the release of adrenaline, the fight or flight hormone, which increases your energy. So you can understand that too much caffeine gives you a nervous and anxious feeling.
Insomnia. Caffeine has become so incredibly popular because it keeps you awake. So ideal for that night. But too much caffeine can also ensure that you are awake for a long time and your sleep quality deteriorates. I will come back to this later.
Intestinal problems. If you are a big coffee drinker, then this problem probably sounds familiar to you. Coffee appears to have a laxative effect. With large amounts of coffee, diarrhea can occur.
These are the main side effects that result from too much caffeine use. If you almost never or never drink caffeine-rich drinks, drink a maximum of 3 cups of coffee per day. If this goes well, you can of course always expand that.
If you are already used to coffee, I recommend a maximum of 5 cups of coffee per day. If you do not suffer from anything, you can always increase this.
What is important to know is that black coffee is the healthiest. Let milk and sugar stay away. If you only like your coffee with milk and sugar, you should then ideally drink as little coffee as possible. Then the benefits do not outweigh the disadvantages.
What are the disadvantages of drinking coffee?
Coffee has many advantages as you have received above. But like every product, coffee also has a number of drawbacks. Fortunately, these are few. So you do not have to worry about having to flush your coffee through the toilet.
Disadvantage # 1: Increased blood pressure
This is a disadvantage that many people know about. But still, this disadvantage nowadays does not seem to be as big as people thought.
Are you completely healthy? Then coffee has little or no effect on your blood pressure. So continue to drink.
In people who hardly consume caffeine, the blood pressure can be slightly increased by the caffeine. This happens especially when you suddenly work two bins of coffee, but this also quickly drops to a normal value.
Especially for people who already have high blood pressure, coffee can increase this for a longer time. For this group, it is therefore wise not to drink caffeine at all.
Disadvantage # 2: It reduces your sleep
Every person needs his beauty sleep. A poor sleep quality ensures that you:
- Have less willpower
- More irritable
- You can concentrate worse
And now you also know that caffeine causes you to stay awake. This is great for in the morning if you have to concentrate the rest of the day, but this is not recommended in the evening.
Caffeine stimulates your nervous system so you can not relax. It counteracts the action of adenosine. And if you drink a cup of coffee just after dinner, chances are you will experience the effect of this in the evening.
For example, research showed that if you drink coffee up to 6 hours before going to bed, this greatly reduced your sleep quality. Not only when consuming caffeine in the evening, but also too much caffeine can cause insomnia.
Disadvantage # 3: There arises tarnish on your teeth
This is not necessarily a health disadvantage, of course. But it is indeed not a nice sight.
Coffee in itself is not bad for your teeth. It does not lead to dental erosion, as with soft drinks. Unless you drink coffee with sugar, that sweet thing can actually affect your teeth.
What happens as soon as you drink coffee is that the discoloration in the tartar and dental plaque attracts which makes your teeth look browner. However, it is a myth that the discoloration really pulls into the teeth itself.
To prevent discoloration, you must remove or prevent tartar as much as possible. You do this by flossing your teeth regularly, brushing them and regularly go to the dentist for control.
To remove the yellow deposit of coffee you do not have to bleach your teeth. Good dental cleaning and polishing of your teeth at the dentist must be sufficient to get rid of the discoloration.
A nice and healthy variation on black coffee
If you want to get more out of your coffee in the morning, I have a nice variation on black coffee here.
At first you will think that it is very dirty, but believe me, it is very tasty.
This drink is also called bulletproof coffee.
Bulletproof coffee consists of black coffee with grass butter and coconut oil. Grass butter and coconut oil are two very healthy saturated fats with both their own advantages.
Coconut oil contains MCTs. These are fatty acids with a medium chain. Most saturated fats consist of long chain fatty acids. These MCTs are absorbed differently in the human body than the long chains.
Due to the difference in body intake, MCTs show you to consume more energy than long chain fatty acids. For this reason, coconut oil will cause more weight loss.
Grass butter is also a saturated fatty acid. Grass butter is actually cream butter from cows that only eat grass. In grass butter, there is a substance that is also called butyrate. And butyrad appears to have an anti-inflammatory effect on the body. This substance consists of short chain fatty acids, also called SCTs.
These saturated fatty acids appear to improve the cholesterol level in your blood. They let the HDL cholesterol rise, which reduces the risk of cardiovascular disease.
Adding these two fats to your coffee is not only healthy for your heart and blood vessels, but it also lets you lose more weight and lastly it also has a positive effect on your hunger.
This is because fats are the only macronutrients that have no influence on your blood sugar level and therefore do not cause any fluctuation in your insulin level. Insulin is the hormone that for the most part determines your hunger.
How do you make a bulletproof coffee?
You put a container with black coffee. Then add 10 grams of grass butter and 10 grams of coconut oil. You can also add a pinch of cinnamon for the taste.
You do all this in a blender and mix together as a whole. Then you get a delicious creamy coffee with a layer of foam.
You stay filled longer by this drink, than with only black coffee. Especially when you do intermittent fasting, this is the ideal drink to satisfy your hunger for a longer period of time without causing your insulin level to rise.
There is one side note: because your coffee now drinks with fats, this drink is a lot more caloric than black coffee alone. You must also keep track of these calories as they provide energy for your body. A bulletproof coffee like the example above quickly delivers 160 kilocalories.
I personally like to make my coffee with Moka Pot as you see below!
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