How Much Coffee Is Healthy to Drink
From the moment you wake up until you are ready to crash in your bed, drinking coffee offers a much-needed boost of energy that many of us rely on throughout the day. No matter what’s on your plate, or how tired you feel, there is nothing like a good cup of coffee for a quick jolt. But there is still a lot of confusion about just how much is healthy to drink—and how much of this beloved beverage is too much.
The facts suggest that moderate coffee drinking, usually defined as between three to five cups of coffee per day, is associated with certain health benefits, like increased energy, improved alertness and a lower risk of disease-linked conditions, such as hypertension and type 2 diabetes. However, research is still ongoing, and it’s important to pay attention to the type of coffee you drink if you want to maximize the potential health benefits.
According to a recent study published in The American Journal of Clinical Nutrition, people who consume moderate amounts of coffee, mostly through regular brewed coffee, have a lower risk of developing heart disease and a longer life expectancy. This study followed over 200,000 participants from different income, education and lifestyle backgrounds and found that moderate coffee drinkers experienced a 22 percent lower risk of heart attack and stroke compared to those who do not drink coffee.
In addition, experts at Harvard Medical School say that drinking coffee may also reduce the risk of certain types of cancer, such as liver and colorectal cancer. In addition, drinking coffee may also reduce your risk of developing Parkinsons’ disease.
However, when it comes to drinking coffee, moderation is key. Drinking more than five cups of coffee a day can lead to an increase in anxiety, heart palpitations, dizziness, and even insomnia. That’s because coffee is a stimulant and can act as a diuretic, meaning it can make you urinate more often.
The good news is that it’s easy to keep your coffee consumption in the recommended range. If you’re trying to keep your caffeine intake low, try drinking just one cup in the morning, and swap your afternoon cup for a cup of tea or a decaf coffee. If you prefer stronger coffee, consider drinking half a cup, or diluting your coffee with milk and water. And if you want to keep enjoying your coffee through the day, try drinking a cup of decaf occasionally.
Different Types of Coffee and Health Benefits
It’s important to pay attention to the type of coffee you’re drinking if you want to maximize the potential health benefits. Not all coffee is created equal—many coffee-based beverages are packed with sugar and processed milk, making them an unhealthy choice. Opting for a simple, unprocessed, freshly roasted coffee can provide you with numerous health benefits.
Organic coffee, meaning coffee that has been grown without the use of pesticides, is particularly beneficial. It not only has more flavor and aroma, but it also contains higher levels of health-promoting antioxidants, such as phenolic compounds and chlorogenic acids. A study conducted by researchers at Italy’s University of Naples found that organic coffees contained up to twice as many antioxidants as conventionally produced coffees, which could help reduce the risk of certain diseases, such as osteoporosis and certain types of cancer.
Cold brew coffee is another popular option that may be worth considering. Cold brew coffee is made by steeping coarsely ground coffee beans in cold water for 12-24 hours. This process creates a less acidic and smoother finish than traditional hot brewed coffee, which might be gentler on the stomach. It also contains more antioxidants than traditional hot brewed coffee.
Finally, individuals looking for an even healthier option can opt for coffee substitutes. Popular options include chicory, barley, and grains like dandelion root and raw rolled oats, all of which taste similar to coffee but contain no caffeine. While these substitutes won’t provide the same pick-me-up as traditional coffee, they may provide a similar flavor and aroma, while offering additional health benefits, such as fiber and essential minerals.
How to Enjoy Coffee without Harming Your Health
The key to enjoying coffee without harming your health is to make sure you’re drinking in moderation. Because of its stimulant effects, it’s recommended to stick to one or two cups of coffee a day. Also, try to opt for high-quality beans and make sure to regulate what you add to your coffee. When it comes to milk and creamers, avoid products that contain additives such as artificial flavors and preservatives, as these can be detrimental to your health.
Adding sugar to your coffee is also a no-no. Not only is sugar bad for your health, it’s also bad for your teeth and can leave you feeling sluggish. To avoid it, try to opt for natural sweeteners, such as honey, agave nectar, maple syrup, and dates. If you don’t have one of those on hand, try to drink your coffee plain. It might take a few days to get used to it, but you will eventually appreciate the taste without any added sweetness.
Finally, timing is also key when it comes to coffee consumption. Try to avoid drinking coffee too late in the day. This is because coffee, being a stimulant, can interfere with your sleep patterns and make it harder for you to get a good night’s sleep. After two in the afternoon is usually the ideal cut-off time for coffee consumption.
The Brain Boosting Effects of Coffee
Besides providing a burst of energy, coffee can also provide a cognitive boost, as it has been linked to improved concentration, quicker reaction times and improved problem-solving skills. As such, coffee is a popular choice among students, who may have to juggle long hours of studying with classroom lectures and presentations.
A study conducted at the University of Texas found that coffee consumption can boost short-term memory and improve focus. After drinking coffee, study participants were able to accurately recall more information than those who did not consume coffee. Likewise, a study conducted by researchers at the University of London found that coffee consumption improved cognitive performance, specifically in reaction tasks.
These effects are due to the stimulant effect of caffeine, which is known to increase alertness and alertness. However, the extent of these effects may vary from person to person and may depend on your individual caffeine tolerance. While moderate coffee consumption may provide cognitive benefits in some people, it can have the opposite effect in others.
The Impact of Coffee on Physical Performance
Besides providing a mental boost, coffee has also been shown to improve physical performance. Studies have found that consuming caffeine prior to exercise can boost strength, endurance, and power. Caffeine has also been linked to improved reaction time and coordination.
A study conducted at the University of Nebraska found that after drinking coffee, participants experienced increased muscular force, muscular power, and aerobic power, suggesting that coffee can help improve both athleticism and aerobic endurance. Similarly, a study conducted by researchers at the University of Illinois found that pre-exercise caffeine improved running speed, peak power, and workload during anaerobic exercise.
However, it’s important to note that just because coffee can improve physical performance doesn’t mean you should rely on it as a performance enhancer. Make sure to get adequate rest, nutrition and hydration in order to optimize your physical performance.
Summary
While moderation is key, a few cups of quality coffee can provide numerous health benefits, from increased alertness and improved physical performance to reduced risk of disease-linked conditions. When it comes to choosing the right type of coffee, opt for organic, freshly-roasted coffee, cold brew, or substitutes like chicory, barley and dandelion root. Remember to avoid adding unnecessary sugar and creamers, which can make your coffee unhealthy. With the right routine, you can make sure that your coffee consumption is healthy and beneficial.
