It is no secret that coffee is one of the most widely consumed beverages in the world. Many people assume that drinking black coffee is no different from drinking a cup of frappuccino or flavored latte. However, nutritionists and health experts are now encouraging people to start incorporating pure, black coffee into their diets.
Black coffee is an unsweetened, unflavored and unadulterated version of coffee, made either from espresso beans or by boiling hot water over ground coffee. It is caffeine-rich making it an ideal beverage for those who need an energy boost throughout the day.
According to a study conducted by the Harvard School of Public Health, drinking three to five cups of pure black coffee per day can reduce the risk of premature death. Such results can be attributed to the fact that black coffee is rich in antioxidant polyphenols and flavonoids, which are known to protect the body from various illnesses. Additionally, pure coffee is almost calorie-free, making it an ideal beverage for people looking to lose weight.
Nutritionists also believe that black coffee can reduce the risk of lifestyle diseases such as obesity, diabetes and heart disease thanks to its anti-inflammatory properties. Furthermore, antioxidants present in black coffee can help protect against harmful free radicals.
Drinking black coffee can also be beneficial for the brain. According to a study by the Australian Institute of Health and Welfare, it may improve cognitive performance and reduce the risk of developing neurological diseases such as Alzheimer’s and Parkinson’s. It may also help to improve concentration and alertness as well as reduce stress levels.
Although black coffee has many health benefits, it is important to note that it should not be consumed in excess as too much caffeine can have adverse effects on the body. Too much can lead to headaches, anxiety and insomnia, so it is important to talk to your doctor before consuming large quantities.
What are the Negative Effects of Drinking Too Much Black Coffee?
Although drinking black coffee can provide various benefits, overconsumption can lead to adverse effects. Too much caffeine can lead to headaches, dizziness, rapid heartbeat, insomnia and irritability. Caffeine can also interfere with normal bodily processes and disrupt natural sleep cycles. Additionally, it can increase anxiety and enhance feelings of jitteriness.
Furthermore, too much black coffee can increase the risk of stomach issues such as gas, bloating and indigestion. Plus, it can lead to an increased tolerance to caffeine, thus requiring more coffee to feel stimulated. And, if consumed on an empty stomach, it can irritate the lining of the stomach and lead to stomach ulcers.
What is the Optimal Amount to Drink?
It is advisable to drink no more than three cups of black coffee per day. The average cup size is 8-ounces or about 240 milliliters, which works out to about 360 milligrams of caffeine daily. Some people are more sensitive to caffeine and may need to limit their intake to 1-2 cups or consume decaffeinated black coffee.
Aside from limiting the daily intake, recent studies suggest that it may be beneficial to wait at least two hours after a meal before drinking black coffee. Drinking coffee immediately after eating can disrupt the absorption of nutrients, leading to gastrointestinal issues. Therefore, Dr. David Ryan, a gastroenterologist and professor of clinical medicine at Weill Cornell Medical College, recommends waiting at least two hours to ensure maximum nutrient absorption before drinking black coffee.
What are Alternative Ways One Can Enjoy Black Coffee?
To make black coffee more enjoyable, some people like to add a natural sweetener such as honey, agave nectar or stevia. People who are lactose intolerant, can substitute milk with a milk alternative such as almond milk, coconut milk or oat milk. Additionally, adding a sprinkle of cinnamon or a drop of vanilla extract can give the coffee an interesting flavor.
You can also make cold brew coffee by adding ground coffee and cold water in a jar and steeping it for 12-14 hours in the refrigerator. Using cold brew is an excellent way to get the full benefits of black coffee without the acidity and bitterness associated with hot brewed coffee.
What Should I Look for When Buying Good Quality Black Coffee?
When buying black coffee, you should look for organic, fair trade and sustainably sourced beans. Organic coffee is grown without the use of pesticides and other chemicals, while fair trade coffee is bought from farmers who are paid a fair price. Furthermore, sustainably sourced coffee is grown with methods that protect the environment.
It is also important to purchase a good quality coffee. Look for organic, freshly roasted beans with an even consistency. You should also get a burr or blade grinder for grinding the beans just before brewing. This will ensure optimal flavor and maximum health benefits.
What are Powered Coffees?
Powered coffees, commonly referred to as energy drinks, are typically marketed toward athletes and those looking for an extra boost of energy. However, they should be avoided as they often contain added sugar and artificial sweeteners, as well as other ingredients and stimulants that can be dangerous to one’s health.
In comparison to powered coffees, black coffee provides a much healthier alternative and still provides the same energizing effects. Plus, it won’t leave you feeling jittery like energy drinks often do.
What is Cold-Brew Coffee?
Cold-brew coffee is essentially coffee that has been brewed cold, usually over 12-14 hours. This type of coffee is much less bitter and acidic than regular coffee, making it a smooth and refreshing option. Additionally, it is typically lower in caffeine than regular coffee and can be enjoyed iced or hot.
Cold-brew coffee is a great option for those looking to enjoy the delicious flavor of coffee without the bitterness associated with hot coffee. Plus, it has a much smoother taste and fewer calories than regular coffee, making it a healthier choice.
What are the benefits of Cold-Brew Coffee?
There are numerous benefits to drinking cold-brew coffee. Firstly, it is much lower in acidity than hot coffee, thus reducing the risk of gastric irritation and indigestion. It also retains much more caffeine and provides a steady, prolonged flow of energy without any of the ‘jittery’ effects that come with regular coffee. Finally, it often has a sweeter and smoother taste.
In addition to the lower acidity, cold-brew coffee is also rich in antioxidants and other beneficial compounds that can help protect the body from disease and illness. Furthermore, the cold brewing process helps extract the natural flavor and aroma of the coffee beans, making for a more flavorful and enjoyable cup.
