Coffee consumption, harmful or beneficial?

 Coffee is an infusion that has numerous elements that make it healthy, such as vitamins, minerals, and many antioxidants. We cannot study it in parts but as a complete food.

There are numerous studies confirming the improvement in cognition, mental processing speed, memory, and sleepiness. 

Drinking coffee has not been shown to worsen our brain in the long term, but rather seems to have a neuroprotective role against neurodegenerative diseases such as Parkinson's or Alzheimer's. 

It seems to be associated with a reduction in some types of cancer, especially colon and prostate and has been shown to decrease the occurrence of stroke and premature death, as well as the overall cardiovascular risk and lower mortality from any cause.

Dr. Iván Moreno - Neolife Medical Team

Coffee in a suitable dose has more benefits than risks.

One of the common questions in Neolife consultations is whether it is good to drink coffee or if they should give it up completely. The truth is that coffee has become part of our lives, not only as part of our diet, but as a way of getting "a push", as part of the gastronomic culture, and as a circumstance that facilitates social connection.

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Despite how embedded it is in our culture, for years we have heard mixed messages about whether coffee is beneficial or harmful and how much to drink, to the point where we see patients who feel guilty about having coffee in the morning.

Coffee, in an adequate dose, has more benefits than risks. We are going to review the main scientifically proven benefits and unravel what is true in the risks attributed to it. Finally, we will discuss the different types of coffee depending on the roast and its different effects on health.

Coffee has been drunk for many years for the energizing effect it has on a mental level. The complex mechanism of action in our brain is becoming better known, but simplifying it we could say that it inhibits some of the fatigue signals and facilitates that stimulants of neuronal activity such as dopamine or glutamate are at a good level.

There are numerous studies that confirm improvement in cognition, mental processing speed, memory, drowsiness, etc.

Sometimes patients ask us if by being more stimulated we can "wear ourselves out" or "wear out" more quickly. Drinking coffee has not been shown to worsen our brain in the long term, but rather seems to have a neuroprotective role against neurodegenerative diseases such as Parkinson's or Alzheimer's.

Coffee seems to be associated with a reduction in some types of cancer, especially colon and prostate, but also liver and endometrium.

It has been shown to reduce the occurrence of stroke and premature death, as well as the overall cardiovascular risk and lower mortality from any cause.

There is a metabolic improvement that has been associated with a lower risk of type 2 diabetes and fatty liver.

Likewise, it has shown benefits by improving sports performance.

And the risks?

Caffeine intolerance. 

You have to differentiate between drinking coffee and taking caffeine. And within the coffee making, there are also different ways of drinking it.

 Many of the side effects of coffee come from taking caffeine, and studies that have shown any risk have actually been done with caffeine. 

Coffee is an infusion that has numerous elements that make it healthy, such as vitamins, minerals, and many antioxidants. We cannot study it in parts but as a complete food. 

That said, there are people who do have caffeine intolerance or take drugs that contraindicate it, in which case, if they like to drink coffee, they can opt for decaffeinated coffee.

Development of dependence.

 Our body learns to metabolize and eliminate caffeine more quickly, and over time it also generates more fatigue signals in the brain to try to overcome the blockage produced by caffeine. In a subtle but progressive way, there is a certain tolerance and need for more doses. 

The advice, in this case, is to abstinence from time to time, so that our body does not get used to coffee, and in addition to enjoying it, it continues to give us that push we need. 

Along these lines, it is very important to discourage the abusive consumption of coffee as a substitute for adequate rest on a chronic basis. 

As we have already seen, progressive tolerance will force us to increasingly higher doses and we can exceed the threshold after which it is no longer beneficial. Everything in excess is harmful.

Increased stress level. 

Coffee is a stimulant, and among other effects, it will make us increase the level of adrenaline. This can be beneficial in a timely manner and in mild doses, but consuming more than 4 coffees a day, especially if they are of poor quality (discussed later), in a context of stress and anxiety (so common today) is not going to help to stay calm ... or mental focus, as we will now see.

Difficulty concentrating. 

The mild stimulus of coffee helps mental performance and speeds up reaction time, but coffee stimulates the brain in a general way, making it difficult to keep the focus of attention. 

The stimulus of caffeine is good for creative activities, group work, personal relationships, etc., where a greater connection of our different brain areas, memories, thoughts, etc., will be of help. On the other hand, if we drink coffee to improve study or work with high concentration.

We will notice that "general activation" of the brain in the form of constant interruptions of attention when we perceive any noise or distraction more, when memories, pending tasks, come to our minds, recurring ideas, etc.

Digestive problems. 

Coffee also activates intestinal neurons. Although the classic idea that it could cause cancer, ulcers, or reflux has already been left behind, there are those who tolerate coffee poorly at the digestive level, either due to cramps, heavy digestion, or heartburn after meals. In case of discomfort it is better not to take it, but if it suits us, go ahead, there are no risks at this level.

How much coffee is recommended?

Again, many of the studies have been done with caffeine, and it seems that a recommended dose is between 100-400 mg of caffeine per day. A normal coffee has about 100 mg, but it changes depending on the size or strength.

Long-term observational studies have shown that up to 5 cups of coffee a day are beneficial to health, with less development of dementia and other diseases. But keep in mind that they are American studios and the coffee there is lighter than our espresso.

Likewise, it is good to know yourself: the way we detoxify our liver, our genetics, our complexion, and our percentage of body fat can make our tolerance to doses different.

Symptoms of excess: 

Nervousness or palpitations are the most classic, but if we find it difficult to sleep, we may have to restrict our coffee drinking to the first half of the day. When we have a lot of stress in our day there are those who feel that they must drink 6 coffees a day to be able to get ahead. Our advice, in this case, is to re-evaluate this belief carefully, perhaps too much coffee is causing us part of the feelings of anguish and stress overload, and losing concentration it makes us less productive and more stressed.

Coffee types

Coffee is obtained from the beans of the coffee plant. We are used to acquiring it previously ground, which makes us lose sight of the important processing it has before reaching our cup and the importance of treating this product well in that process to preserve its benefits to the maximum.

Roasting coffee is a delicate process, and one that is very reminiscent of the process of obtaining olive oil: cold pressing, hot pressing, the second pressing, etc. is not the same.

In the case of coffee, roasting is one of the most delicate steps that define the final product that we will consume, its flavor, the amount of caffeine, sugar, and beneficial or harmful substances that we will take in our cup.

There are several ways to toast it:

Roasted coffee - 

sugar is added in the final roasting process (up to 15%) and it is done at a higher temperature, which gives it a caramelization layer and the bean appears brighter and darker. When prepared in this way, many aromas are lost which, in addition to worsening the experience, allows to mask lower quality coffee. The natural antioxidants in coffee also deteriorate and it is more indigestible. There are questions about whether, like other "burned" foods, it could cause cancer.

Natural coffee - 

It is a milder roast that does not cancel as much the natural flavor of the coffee nor its beneficial properties.

Green coffee - 

Directly unroasted, has less caffeine, has a milder taste, and preserves more antioxidants, such as chlorogenic acid, which is lost in the roasting process, and has shown health benefits: blood pressure, diabetes, obesity, neuroprotective ...

Thus, naturally roasted coffee is preferable, and if what we are looking for is a more natural coffee or to be able to have a cup more looking for antioxidants without so much caffeine, green coffee is a good option.

There are already countries where roasted coffee is prohibited, and the recommendation is not to consume it.

How to take it

As for what is the best and tastiest way to prepare it, the truth is that we live in one of the best countries in the world, and our gastronomic wealth also extends to the culture of coffee. We are not going to be the ones who have an opinion on this matter, but we do have to have general considerations:

It is better not to make coffee and excuse to repeatedly drink sugar, regardless of whether it is refined Barranquilla, cane, or honey. It is also sugar (sucrose), it is absorbed quickly and we must limit its use.

We must not abuse sweeteners. Although they do not have the toxic profile that we can sometimes read on the internet, the truth is that it is best to try to get used to less sweet flavors (having a softer coffee or adding cinnamon can help).

In the same way, adding cream, unhealthy fats, or alcohol will make the drink less healthy (a separate topic is the “bulletproof” coffees, with coconut oil or butter, which we will talk about on another occasion).

With regard to doses and good use ... you have to enjoy coffee, but not be tied to it.

The benefits are many and the risks few. If you are not drinking because you do not like it, we do not recommend starting. But if you were doing it (and not excessively), go ahead: coffee is not bad.

NOTE: We want to thank our friends at Café Raizal for having introduced us to green coffee, the difference between roasted and natural coffee, and the bibliography on the matter.

BIBLIOGRAPHY

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(10) https://www.fitnessrevolucionario.com/2013/10/19/la-biblia-del-cafe-beneficios-riesgos-y-como-hacerlo-todavia-mejor-cafe-2-0/