Most people have heard of black coffee, but do they know just how beneficial it can be? In fact, black coffee can help to boost mental and physical health and performance. It can aid in breaking dietary habits and increase physical energy levels too. But what’s the science behind it?
First, let’s look at the nutrition that black coffee contains. A typical cup of black coffee boasts zero calories and nearly no carbs, making it a nearly ideal part of a weight loss routine. Additionally, black coffee is a great source of antioxidants. It contains polyphenols, which are antioxidants that help protect the body from inflammation, free radical damage and more, according to the American Chemical Society.
These antioxidants also can help to boost the body’s immune system. Studies indicate that drinking up to 107 milligrams (mg) of polyphenols helps to depenetrate the absorption of C-reactive protein (CRP) in the body. This is a chemical marker for inflammation, which can be great for boosting the immune system and improving your overall health.
Coffee, on the other hand, can even help to cut down on heart disease, according to research done by the Harvard School of Public Health. The study found that people who drank up to three to five cups of coffee per day (with an average of 370 mg of caffeine) had as much of an 11 percent reduced risk of cardiovascular disease in comparison to those that did not drink any coffee at all.
Meanwhile, black coffee can even help you focus and get more out of work and daily routines. Coffee’s high level of caffeine helps to boost alertness and energize the brain, especially when consumed in moderate portions. This increased mental sharpness can lead to improved productivity and heightened cognitive function for short periods
So what should you watch out for if you want to drink more black coffee? According to Mayo Clinic, too much caffeine can lead to jitters, restlessness, sleep problems and a heart that may beat faster than normal. So, if you’re reaching for your third cup of java, take caution.
Impact on Metabolism
Caffeine consumption through coffee can be beneficial to metabolism too, because it helps jumpstart the thermogenesis process. This is the process of heat production in the body, which burns fatty acids. Drinking black coffee, according to nutritionists, can also help to reduce leptin andgrehormone levels. Leptin is a hunger hormone that enables the body to store fat. Coffee intake actually suppresses the hormone and helps make it easier to shed unwanted pounds.
A study conducted by the National Institute of Health found that coffee drinkers with diets that are high in fiber and comprised mostly of lean proteins and whole grains may even burn up to an extra 170 calories per day. This is likely due to the thermogenesis process.
Another study from the Japanese Society of Nutrition and Food Science had similarly impressive results. Participants consumed either regular instant coffee or coffee enriched with green bean extract for 12 weeks. They were then divided into two groups, one with a diet that was low in fat and the other with a high-fat diet. The study concluded that those who consumed instant coffee were able to burn significantly more fat than those who consumed the regular instant coffee.
The effects of coffee on metabolism are also noticeable when coupled with an exercise routine. Indeed, caffeine has been found to increase the intensity of workouts and improve strength during exercise.
Improves Cognitive Performance
Black coffee can also be helpful in boosting memory and enhancing certain aspects of cognitive performance. In a study by Oxford University, participants that consumed black coffee reported increased cognitive performance in tasks related to short-term recall, concentration,and accuracy.
Similarly, a 2017 study from the University of Alabama at Birmingham found that small doses of caffeine (9 mg) provided enough of a boost to participants’ performance on a variety of simple tasks. These included motor-picture naming tasks, motor-picture matching, visual-spatial working memory and recognition. Other studies suggest that black coffee may have a long-term cognitive benefit as well, possibly protecting the brain from age-related decline.
However, not all of the research on coffee and cognition is wholly positive. Some studies have suggested that drinking coffee might have a negative effect on working memory and other cognitive abilities. It’s important to remember that everyone is different, and that everyone’s physiology will respond differently to caffeine.
Helps Maintain a Healthy Weight
Black coffee may also help people to maintain a healthy weight. As mentioned, coffee boasts zero calories and nearly no carbs. It helps to break dietary habits and increases energy levels, making it easier for people to resist cravings triggered by food. This can help to balance meals and keep a person’s metabolism running, which can lead to weight loss.
Additionally, drinking coffee — particularly when it is combined with an exercise routine — can help to stimulate fat burning and increase energy expenditure. This helps the body to burn more fat and calories during aerobic activities.
Meanwhile, some research indicates that drinking caffeinated beverages carries with it a risk of drinking fewer fluids. This can be a major concern, as drinking fluids helps keep the body hydrated, aids in digestion, and can even reduce feelings of hunger.
On the other hand, this risk may be reduced because of the antioxidant and nutritional content of black coffee. The antioxidants help to combat dehydration and the nutrients provide essential sustenance to the body.
Drinking Caffeinated Beverages and Sleep
Finally, people should pay attention to their consumption of caffeinated beverages, especially before bed. Because caffeine is a stimulant, drinking it too close to bedtime can make it difficult to fall asleep, and can lead to restlessness. This can result in poorer quality of sleep, and be a major issue for someone who wants to get the most out of their rest.
On the other hand, being mindful of when you drink caffeinated beverages can help ensure that you get the quality sleep you need. In general, it is recommended to avoid drinking caffeinated beverages after 3 p.m. to avoid any disruption to one’s sleep cycle.
In conclusion, black coffee can be a great addition to your daily routine to get the most out of your physical and mental health. While it may be helpful in aiding weight loss and increasing exercise performance, it is important to remember that everyone responds differently to caffeine, and too much of it can have negative effects on the body. Drink black coffee responsibly and get the most out of your days.
