It has been for years Coffee has come under scrutiny, but recent research shows that this common drink is not only safe, but safe cheap for Health in several ways.
According to several scientific sources and cited experts, coffee became known as this Major source of antioxidants in the American dietwhich significantly helps fight inflammation and reduces the risk of diseases such as heart disease, type 2 diabetes and certain cancers.
Additionally, there is evidence, although inconclusive, that moderate caffeine consumption may be helpful Prevent Alzheimer’s and dementia.
The teacher Tim Spectoran expert in epidemiology and nutrition, claims that “coffee is beneficial for most people.” He explains: “The main reason is that Polyphenolsthat nourish them Gut microbiota and promote a thriving microbial community, which we know is associated with better metabolic health, lower inflammation and lower risk of disease.”
Additionally, Spector points out that “Coffee is also a surprisingly good source of fiber: 1.5g per cup. So if you drink three cups a day, you’ll get between 4 and 5g of fiber.”
One of the most common beliefs was this Adding milk weakens the antioxidant effect of coffee due to the interaction of milk proteins with polyphenols. However, current research from the University of Copenhagen suggests the opposite: such a combination could even double the anti-inflammatory effect.
The nutritionist Clarissa Lenherr sums it up like this: “The science of adding milk to coffee has evolved. “Previous studies suggested that milk proteins may bind to coffee polyphenols and reduce their antioxidant capacity.”
However, more recent research paints a contradictory picture. There is no clear evidence that a splash of milk negates the health benefits of coffee. “If you go for a latte, you’re still getting a lot of antioxidants, and you’re certainly not depleting them,” he said.
Lenherr also warns: “Some plant milks, including well-known brands of oat milk, contain additives that negate the benefits of coffee.And he adds a recommendation about latte drinks: “Drinking three or four a day is probably not good for your health. Very few people would drink four tall glasses of milk a day, but they could drink four lattes.”
The preparation method plays a fundamental role. The very popular French press coffee contains compounds such as cafestol and kahweol, which are present in the oily brew.
According to Professor Spector, “French press coffee contains cafestol and kahweol, oily compounds that remain in the brew.” In this sense, he emphasized that “These compounds have been shown to increase LDL (“bad”) cholesterol levels. He filtered coffee“On the other hand, it does not contain these compounds.”
On the other hand, Spector points out that “instant coffee is still coffee, but may contain fewer polyphenols and is usually higher in fiber.” Lenherr adds, “Research suggests that in instant coffee, the brewing and filtering process removes compounds that cause high LDL cholesterol.”
Additionally, it says, “It contains less caffeine than French press coffee, so if you plan on drinking coffee later, instant coffee may be a slightly better option.”
The temptation to turn coffee into a dessert with sugary syrups, creams or heavily sweetened milk is common, but experts warn that the habit makes brewing an enemy of metabolic health. “The worst way to drink it for health reasons is when it is no longer coffee but a dessertsays Professor Spector.
“The addition of syrup, sweetened milk and lots of sugar or even whipped cream results in an increase in polyphenols resulting in a significant increase in blood sugar. Some commercial coffee drinks contain more additives and sugar than soft drinks,” he added.
Professor Spector also clarifies that “a higher price does not necessarily mean that coffee is healthier.” As he explains, the value is usually determined by the origin, the growing region, the roasting process, the flavor profile and the brandbut a filtered black coffee—whether from an inexpensive supermarket blend or from a high-quality single-origin bean—can provide similar polyphenol benefits for the gut.
For his part, Lenherr points out that “good organic grains tend to contain less pesticide residues and possibly less mold” because they generally experience better storage conditions.
Regarding roasting, Professor Spector states: “Lighter roasts generally contain more chlorogenic acids (CGAs) and other polyphenols, which nourish beneficial gut bacteria“.
Likewise, he explained that “darker roasts lose some of these compounds with longer roasting, which doesn’t mean dark roasts are bad; they still provide many beneficial compounds.”
For those looking for sugar-free sweetness, Spector recommends: “Both cinnamon and cocoa are exceptionally rich in unique polyphenols that double the nutritional potential of coffee. In our food composition database, cinnamon is one of the richest sources of polyphenols, gram for gram. Cocoa contains flavanols, the benefits of which for vascular health are being extensively studied.”
Lenherr agrees: “Cinnamon is great to add to coffee. However, keep in mind that many of the varieties sold in cafes are sweetened with a little sugar.”
“Drinking coffee before noon prevents caffeine from affecting sleep quality Hours later, and sleep is a key factor in good metabolism and overall health,” emphasizes Spector.
A study recently published in the journal European Heart Journal supports that those who drink coffee in the morning have lower mortality in the following decade.
In this sense, for Lenherr, “morning is the best time to drink coffee because it aligns with the circadian rhythm, where cortisol is naturally elevated and the caffeine in coffee can increase this cortisol response.”
For decaffeination, Lenherr recommends: “From a circadian perspective, consuming decaffeinated coffee is better for you at the end of the day. Decaffeinated coffee retains many of the benefits of caffeinated coffee. “You don’t get the focus, clarity, or cognitive health benefits, but you do get the antioxidants.”
Meanwhile, Spector adds, “Decaffeinated coffee provides most of the gut microbiome benefits of regular coffee because it is still rich in polyphenols.” Lenherr recommends looking for “a product made using the Swiss Water process. It’s a natural, chemical-free way to eliminate caffeine.”
““Research suggests that microplastics from single-use cups can leach into hot drinks and potentially impact gut health.”warns the teacher.
Spector said while there is no definitive evidence of long-term effects, reducing unnecessary plastic exposure is a sensible precaution. Using your own cup is an easy way to potentially reduce microplastic consumption while being “eco-friendly.”
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