Mounting Evidence Suggests Coffee May Actually Have
Therapeutic Health Benefits
By Dr. Mercola
For years, physicians have been
warning about the negative health effects of drinking coffee. You may have been
told that coffee will raise your blood pressure, lead to heart disease, give
you an ulcer or make you diabetic. But studies continue to roll in that caste
doubt on this "common wisdom."
Certainly, like anything, coffee
should not be used in excess. However, study after study has failed to prove
that moderate coffee consumption increases your risk for cardiovascular disease
or any other serious illness.
In fact, it's beginning to look like
coffee—at least in moderation—may have a number of unrecognized health-promoting
properties. As a result of the rather impressive list of therapeutic benefits,
I've changed my recommendations about coffee.
One of the latest studies, published
in April 2012 in the American Journal of Clinical Nutrition1, confirms
earlier studies that coffee may actually reduce your risk for developing
type 2 diabetes.
Regardless of traditionally ominous
warnings that coffee should be avoided, it's being consumed in massive
quantities worldwide. Although it's inarguable now that coffee does have
therapeutic benefits, if you are dousing your cup of Joe in creamer, sugar, and
other sweeteners and flavorings, you are missing out on the therapeutic benefits
and potentially harming your health.
Please understand that I am not
changing my position to justify a "bad" habit. I personally have
never enjoyed the taste of coffee and have had less than five cups my entire
life and those were used therapeutically to compensate for jet lag.
Could
Coffee Really be GOOD for You?
My understanding of coffee's virtues
was greatly enhanced by my interview with Ori Hofmekler, author of The Warrior Diet
and Unlocking the Muscle Gene, who has researched coffee extensively.
Ori explained how coffee, when consumed in the right way, can be used
effectively as part of your overall health and fitness plan.
Although organic coffee as a whole
food may be therapeutic, caffeine in isolation can be quite toxic. The natural
blend of polyphenol antioxidants (including chlorogenic acids),
bioflavonoids, vitamins and minerals in coffee beans all work together to help
neutralize the harsher effects of the caffeine2. There
are literally thousands of different natural chemical compounds in your brew,
and science now suggests the synergy between them can pack a nice nutritional
punch.
With all of these compounds, you
might wonder if there are any that have undesirable health effects. Yes, there
are. But as I mentioned earlier, these are more concerning if ingested in
isolation, as opposed to being consumed as part of the whole food.
What
about the Caffeine?
Caffeine is the most widely used
drug in the world and can be helpful or harmful, depending on how it's used.
Caffeine provides a "lift" by blocking the normal action of
adenosine. Adenosine normally slows down your brain's activity and induces
sleepiness. Some people are caffeine sensitive and don't tolerate it well, or have
problems sleeping if they have caffeine too late in the day.
Caffeine levels vary depending on
type of bean, roast, grind, and brewing method. Contrary to popular belief,
darker roasts typically contain less caffeine than lighter roasts due to the
prolonged heat breaking down more of the caffeine molecules. Bean species also
differ widely in their naturally occurring concentrations of caffeine.
Additionally, drip coffee actually has more caffeine than espresso
because the brew time is much longer. And in general, the finer the grind, the
higher the caffeine in the coffee. So, you might want to vary some of these
factors if you experience a reaction, like switching from drip coffee to
espresso, or changing brands.
If you have an issue with decreased
adrenal function, use coffee with care, as it can be hard on your adrenal
glands. Coffee also has a diuretic effect, so if you have problems with
electrolyte imbalance, you might want to avoid it.
If you have any negative reactions
to coffee, caffeine isn't always the culprit. You could be sensitive to
some of the burnt sugars or oils produced during the roasting of the beans,
rather than the caffeine. People experience symptoms such as stomach cramping,
heart palpitations and other autonomic symptoms, and these symptoms are usually
interpreted as caffeine sensitivity when they are actually more of a food
intolerance. There is also the possibility of mold or other contaminants triggering an allergy (as coffee is
a dried food), so you want to make sure your coffee is of the highest quality
and meticulously produced.
But as a whole, if you're healthy,
coffee is pretty well tolerated and the positive effects seem to outweigh the
negative ones for most people. Please note that I still recommend women
completely avoid using caffeine while pregnant.
The
List is Growing of Health Benefits from Coffee
This
is a Flash-based video and may not be viewable on mobile devices.
The following is a summary of some
of the more recent research that supports coffee's health benefits.
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A Japanese study in 20103 revealed that coffee consumption exerted a protective
effect against type 2 diabetes; further confirmed by 2012 German study,
published in the American Journal of Clinical Nutrition. Researchers have
also found that coffee doubles glucose intake, which will greatly reduce
blood glucose levels.
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Coffee may significantly cut your
risk of Parkinson's disease4. In fact, coffee is so preventative against Parkinson's
that drug companies are designing experimental drugs that mimic coffee's benefits
to your brain5
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A 2011 study6 revealed that a yet unidentified mystery ingredient in
coffee interacts with the caffeine to help protect you from Alzheimer's
disease
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A large 2011 study7 of nearly 50,000 men found men who drank six cups of coffee
per day had 60 percent lower risk of lethal prostate cancer, and those who
drank three cups per day had a 30 percent lower risk
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Liver Cancer
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A Japanese study8 found those who drank coffee daily, or close to it, had
about half the risk of hepatocellular carcinoma (HCC), a type of liver
cancer, than people who never drank coffee; coffee is also associated with
less severe liver fibrosis, lower levels of fat in your liver, and lower
rates of hepatitis-C disease progression9
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Kidney Cancer
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Coffee consumption may be
associated with decreased risk of kidney cancer10
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Colorectal Cancer
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A 2007 study11 suggested coffee consumption may lower colon cancer risk
among women
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Heart Rhythm Problems
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A study showed moderate coffee
drinking reduces your chances of being hospitalized for heart rhythm problems12
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Pulmonary Function
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A 2010 study13 revealed a beneficial effect of coffee on the pulmonary
function of nonsmokers
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A 2011 study14 found that women who drank more than one cup of coffee
per day had about a 25 percent lower risk of stroke than women who drank
less; a 2009 study15 found women who drank four or more cups of coffee per day
reduced their stroke risk by 20 percent
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A study16 in 2009 showed coffee produced an increase in the
metabolic activity and/or numbers of Bifidobacterium, which are beneficial
bacteria in your gut
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There are many more studies with
positive findings—in fact, too many to list. Not every single study shows
coffee to be beneficial, but the majority are quite positive, suggesting that
coffee has been unfairly maligned. There is strong evidence coffee can help
stabilize your blood glucose level and may even help curb sugar cravings. Caffeine binds to your opioid
receptors, which essentially prohibits you from craving something else, such as
sugar.
Research also shows that coffee
triggers a mechanism in your brain that releases a growth factor called
Brain-Derived Neurotrophic Factor (BDNF). BDNF activates brain stem cells to
convert into new neurons, and also expresses itself in your muscles. It does
this by supporting the neuromotor, which is the most critical element in your
muscle. Without the neuromotor, your muscle is like an engine without the
ignition. Neuromotor degradation is part of the process underlying age-related
muscle atrophy. Essentially, caffeine from natural whole coffee may help keep
your brain and muscle tissue young.
When
to Drink Coffee for Maximum Benefit
According to Ori Hofmekler's
extensive research, coffee increases your metabolism by up to 20 percent. I've
previously discussed the benefits of exercising on an empty stomach. But coffee can actually be quite
beneficial if consumed before exercise. Ori states:
"Coffee before training allows
you fast energy to initiate your workout. For people who train in the morning,
having coffee before training is a great advantage."
However, coffee is a potent
substance and should be used only in moderation—without sugar. Ori
recommends having just one cup of organic coffee or one shot of espresso in the
morning or before training, and that's it for the day. If you exercise in the
morning, have your coffee prior to your workout, NOT after. Consuming coffee
after your workout interferes with your body's muscle-building mechanism.
Again, your body can handle whole, fresh organic coffee because it doesn't hit
your system the way synthetic caffeine does. But you don't want to go
overboard.
Dark
Roast Coffee may be Superior to Light Roast
When it comes to the health benefits
of organic whole-bean black coffee, the darker the roast, the better.17 It's
often the case that foods with the darkest pigments also offer the most robust
benefits to health, and dark roast coffee, such as French or Italian
Roast, or roasts used to make espresso or Turkish coffee, are no exception.
Roasted coffees are higher in
neuroprotective agents than green (unroasted) coffees. A new study in Molecular
Nutrition & Food Research18 found
that dark roast coffee restored blood levels of the antioxidants vitamin E and glutathione more effectively than light roast
coffee. The dark roast also led to a significant body weight reduction in
pre-obese volunteers, whereas the lighter roast did not. Other studies have
shown that dark roast coffee produces more of a chemical called N-methylpyridinium,
which helps prevent your stomach from producing excess acid, so darker roast
coffee may be easier on your stomach than lighter roast coffee.19
Coffee
Quality is Key: Four Tips to Remember
When it comes to achieving any
therapeutic benefits from coffee, only quality coffee will do. You can find a
great deal of information at Coffee & Conservation20. Here are
five primary considerations:
·
Choose Organic: Coffee beans are one of the
most heavily sprayed crops with pesticides. So, you should select only
coffee beans that are certified organic. Remember, you will obliterate ANY
positive effects if you consume coffee that's been doused in pesticides or
other chemicals. Whenever possible, purchase sustainable
"shade-grown" coffee to help prevent the continued destruction of our
tropical rain forests and the birds that inhabit them. There are many who say
shade grown coffee tastes better as well.
·
Whole
Bean: You'll want to purchase whole bean
coffee that smells and tastes fresh, not stale; if your coffee does not have a
pleasant aroma, it is likely rancid. Grind it yourself to prevent rancidity as
pre-ground coffee may be rancid by the time you get it home.
·
Drink it
Black: If you're interested in the health
benefits, drink your coffee black, without sugar or cream or flavorings. Add
sugar and you'll certainly ruin any of the benefits discussed above by spiking
your insulin levels, which contributes to insulin resistance. Make sure the water
you're using is pure.
·
Coffee
Filters: If you use a "drip"
coffee maker, be sure to use non-bleached filters. The bright white ones are
chlorine-bleached, and some of this chlorine will leach from the filter during
the brewing process. Bleached filters are also notoriously full of dangerous
disinfection byproducts, such as dioxin.
·
Coffee
Mugs: Please be careful about the
container you use. Avoid plastic cups as the BPA will leach into your drink, and also avoid
Styrofoam cups that can leach polystyrene molecules. Your best bets include
glass and ceramic travel mugs.
Take
a Crack at Roasting Your Own
If you want ultimate control over
the quality of your coffee, as well as great cost savings, you may want to
check into roasting your own beans. Many places are now offering dried organic
green coffee beans for sale at less than half the cost of roasted. This can
amount to a huge savings over grocery store prices—and is certainly more cost
effective than daily visits to your local coffee house, even after the cost of
a small home roasting machine is factored in. Your coffee will be fresher and
the nutritional benefits more dependable. And it's fun!
Roastmasters21 is a
popular online resource for information about home coffee roasting and
supplies. If you follow the guidelines above, I see no reason why coffee cannot
be a sensible and even therapeutic part of your diet.
Story at-a-glance
- Many
studies have recently been published suggesting coffee is not the
health-damaging beverage it’s been portrayed to be; research now suggests
coffee can lower your risk for type 2 diabetes, Parkinson’s disease,
dementia, stroke, and cancers of the liver, kidney and prostate
- Coffee
lowers your blood glucose level and may even increase the metabolic
activity and/or numbers of Bifidobacteria in your gastrointestinal tract,
which are beneficial
- Fresh
coffee from organic, whole beans that are pesticide-free can help keep
your brain and muscle tissue young. Adding commercial milk or creamer, and
worse yet sugar, will tend to diminish the value you receive from coffee
- You
should consume coffee in moderation prior to exercising, without sugar,
cream or flavorings in order to maximize health benefits; dark roast
coffee beans are richer in beneficial compounds and lower in caffeine than
lighter roasts
- If
you are caffeine sensitive or have an adverse reaction to coffee, you
might not have the same reaction to a different brand of coffee, a
different type of bean, or a different brewing method
The foods in this group are important sources of protein, vitamins
and minerals, and are particularly rich in calcium, which is essential
for healthy bones and teeth.
