Coffee has been enjoyed by billions for its flavorful taste and energizing effects. But beyond its ability to kickstart your morning, coffee serves as a hub of political discussion, social interaction, intellectual exchange in urban culture. And coffee lovers while enjoying their drink, doesn’t even thought about the benefits of coffee whether it’s good or bad for health. Despite its popularity for centuries, this beverage has sparked a long-standing debate on health. In 1991, coffee has been list as a possible carcinogens by World Health Organization (WHO). However, by 2016, it was cleared of this label as research revealed its conclusive effects in reducing certain types of cancer. While it offers numerous health benefits, it also has potential drawbacks. Understanding both on basis of research or studies, can help you in making well-informed choices of your daily coffee consumption.
Table of Contents
May decreased risks of Certain Cancers
There is strong evidence that various polyphenols in coffee lowers the risk of many types of cancer e.g. liver, colon etc. Coffee stimulates or invigorates the production of bile acids that speed up digestion through colon which can lower carcinogens (a substance or agent capable of causing cancer). Coffee has also decreased estrogen levels, a hormone linked to several type cancers.
A chemical named Acrylamide, which is formed when the coffee beans are roasted, resulted in 2018 Uproar in California, USA because California’s law proposition 65, or The Safe Drinking Water and Toxic Enforcement Act of 1986, call for placed a warning label on any products from a list of carcinogens. However, the American Institute for Cancer Research concludes that drinking coffee my reduce risk for liver and endometrial cancer and the metabolism of acrylamide is different in animals and humans. Coffee has been also shown to maintain liver functioning while reduced the risk of diseases such as fatty liver disease, hepatitis, and cirrhosis.
The California Office of Environmental Heath Hazar Assessment (OEHHA) proposed a final review to the Office of Administration Law based on thousand studies published by the WHO’s International Agency for Research on Cancer where there is inadequate evidence that consuming coffee causes cancer.
Reduces risk of Type-2 Diabetes
In case of type 2 diabetes, two different studies or analysis have shown that habitual coffee drinkers have a lower risk of developing diabetes compare to no coffee drinkers; though ingestion of caffeine or coffee can increase blood sugar in the short-term. Compared with no coffee or lowest amount of intaking caffeine, there was a 30% (percent) decreased risk of type-2 diabetes while drinking highest intake of coffee. Caffeinated coffee showed a slightly greater benefit/advantage over de-caffeinated coffee.
Promotes Heart Health
Caffeine is a stimulant which invigorates activity in the central nervous system. That’s why consumption of coffee affects differently in per individuals. Stomach irritation, jittery feeling, unwanted heart palpitations and disrupt sleep are the common symptoms in sensitive individuals. Although many people appreciate the temporary energy boost after drinking coffee.
Filtered coffee and instant coffee contain almost no diterpenes where unfiltered coffee e.g. French press and Turkish coffee contain diterpenes that can raise bad LDL (Low-density lipoprotein) cholesterol and triglycerides. Most Popular type of coffee Espresso coffee also contains moderate amount of diterpenes.
Despite these drawbacks, several studies suggest that moderate coffee intake of 3-5 cups a day lower the risk of cardiovascular diseases including heart disease, stroke etc. Moreover, research also suggest coffee is better than drinking tea or soda.
Enhances Mood and Mental Health
Polyphenols in coffee act as anti-oxidants to reduce Oxidative stress and inflammation of cells. Caffeine is a stimulant which increases activity in brain system results in alertness, attention, reduction of anxiety and improvement of mood. However, higher intake of caffeine may increase anxiety, restlessness and insomnia in sensitive individuals. Sudden stop of drinking caffeine can cause headache, anxiety, fatigue and low mood for a time being.
National Institutes of Health, American Association of Retired Persons and meta-analysis suggest that moderate caffeine intake of about 6 oz. to 2 cups of coffee per day has been associated with a lower risk of depression and suicide compare to non coffee drinkers.
Enhanced Cognitive Functioning
Higher consumption of caffeine is responsible for producing dopamine which lowers the risk of developing Parkinson’s disease (PD). Several studied was happened and one of the studies showed that men drinking caffeine (6 cups of coffee daily) lower 58% risk of Parkinson’s disease (PD) compare to non coffee drinkers. On the other hand, women who were drinking moderate intakes of coffee daily have lowest risk.
In case of Alzheimer’s disease, limited studied shows that drinking 3-5 cups of coffee daily at midlife significantly decreased the risk of Alzheimer’s disease compared with low coffee drinkers. However, the effects of caffeine on Alzheimer’s disease and dementia are not conclusive yet.
Read Also: 30 different types of coffee drink
Prevents the formation of Gallstones
A study observes caffeine or other components in coffee increase the flow of bile that’s why cholesterol doesn’t accumulate which eventually prevents formation of stones in gallbladder.
Aids in Weight Loss
Limited studies has been conducted on this regard. Though caffeine acts as an appetite suppressant, actually there is no conclusive evidence that it can cause you to lose weight.
Supports Skin Health
A Japanese study focused on middle-aged women examined the effects of coffee on skin health. They found that Polyphenols, type of antioxidants, found in coffee can play an agent against photo protection to reduce pigmentation, aging and protect damage skin. Moreover, coffee grounds can used as a natural exfoliant, aiding in the removal of dead skin cells and enhancing skin texture.
Pregnancy Risks
Pregnant women are advised to limit their coffee intake, As caffeine has been associated with miscarriage, preterm birth, and low birth weight. The American College of Obstetricians and Gynecologists advises that pregnant women consume no more than 200 milligrams of caffeine per day, equivalent to about one 12-ounce cup of coffee.
Read Also: Espresso Coffee – An Ultimate Guide for Beginners
Conclusion
In general, evidence suggests that drinking coffee is associated with the energy boost as well as lower the health risks such as type-2 diabetes, several cancers, heart disease etc. Moreover, moderate intake of coffee about 2 to 5 cups a day, has been recommended as a healthy diet to get benefits from coffee drinking. Vitamins such B2, B3, B5, Manganese and Potassium are found in a single cup of coffee. These nutrients are vital for nourishing overall health and well-being.
Experts also included that unfiltered coffee can contain LDL (Low-density lipoprotein) aka bad cholesterol which can lead heart problems. And for those who are sensitive to caffeine should include decaf coffee over caffeinated coffee. They also advised avoiding excessive amounts of cream or sugar in coffee.
Reference: Harvard T H Chan School of Public Health
Leave a Reply