Coffee, loved by millions for its rich aroma and cognitive boost, has been criticised and celebrated by scientists and health enthusiasts alike.
For years, we've been told that coffee is a heart-racing, blood-pressure-spiking threat, foreshadowing cardiac doom with every sip. However, recent studies suggest a different narrative, and it appears that your morning cup of coffee may all this time have been silently protecting your heart.
Consistent evidence shows that moderate coffee consumption—no more than 400 mg of caffeine daily—is not associated, in healthy adults, with an increased risk of major chronic diseases such as coronary heart disease or stroke.
As science continues to explore coffee's health benefits, one thing's for sure—the debate over coffee is far from nailed!
What is caffeine?
Coffee is made from the roasted seeds of the Coffea plant after the flesh has been removed from the berry. The coffee plant produces caffeine as its own insect repellent to deter insects from attacking it. This helps explain why some species of coffee are more ‘robust’ than others. For example, the Robusta variety grows at lower altitudes, where there are more insects, and it has twice the caffeine levels of Coffea arabica, which grows higher up, where insects are less common, thus requiring less protection.
The pros and cons of coffee
Coffee can be considered a functional beverage due to its complex composition of bioactive compounds (e.g., polyphenols, including chlorogenic acids, caffeine, etc.), offering potential health benefits beyond just being a stimulant drink.
These polyphenols have antioxidant, anti-inflammatory, hypoglycaemic, and hypolipidemic effects, suggesting an association between moderate coffee consumption and a decreased risk of cardiovascular disease and metabolic syndrome. Studies indicate that drinking 2 to 4 cups of coffee per day can lower the risk of heart failure, stroke, coronary artery disease, and diabetes. Surprisingly, coffee is one of the primary sources of antioxidants in many people's diets!
Caffeine can boost metabolism, making it a valuable ally in weight-loss diets and for athletes. It signals fat cells to break down body fat and increases adrenaline levels, making coffee a popular pre-workout drink for athletes.
But most of us reach for coffee due to its immediate psychoactive effect. Indeed, caffeine contained in coffee is a well-known stimulant that can help improve focus, alertness, and overall cognitive function. But it doesn't stop there; studies suggest that moderate and regular coffee consumption may even lower the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Coffee is also a favourite food of our gut microbiota. Interestingly, brewed coffee is 'high' in fibre—around 0.5-0.7 g per 100 ml. However, we do not suggest indulging in coffee to increase your fibre intake; legumes, whole grains, and vegetables are much more appropriate sources!
The cons of coffee
As mentioned earlier, caffeine in coffee is a powerful stimulant. Many of us know from experience that drinking too much or having it late in the day can lead to trouble falling asleep. Too much caffeine, or even a small amount in sensitive individuals, can also lead to increased anxiety, nervousness, heart palpitations, and even panic attacks, particularly if you're already prone to anxiety.
Coffee is acidic and can irritate the stomach lining, potentially leading to gastritis or worsening symptoms of acid reflux (GERD). It can also act as a laxative, which may cause digestive discomfort or diarrhoea.
But there's more. High caffeine intake can interfere with calcium absorption, potentially decreasing bone density. This is particularly concerning for postmenopausal women, who are already at higher risk for osteoporosis.
Caffeine is addictive, and regular coffee drinkers may develop a tolerance, requiring more coffee to achieve the same effects. If you're a heavy coffee drinker and want to quit, it's best to do so gradually to avoid withdrawal symptoms; abruptly stopping coffee consumption can lead to symptoms such as headaches, fatigue, and irritability.
While moderate coffee consumption can be heart-healthy, excessive intake may cause a temporary spike in blood pressure. This could be risky, especially if you are sensitive to caffeine, such as being a slow caffeine metaboliser who produces less of the enzyme responsible for breaking down caffeine.
Conclusion
The current consensus suggests that moderate coffee consumption (around 2-4 cups a day or no more than 400 mg of caffeine daily) can be part of a healthy lifestyle, while excessive intake should be avoided.
As research progresses, further studies are needed to understand better how to maximise coffee's health benefits, not just as a drink to enjoy but also as a beverage with protective health properties.
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