I went from drinking coffee “light and sweet” occasionally, to not at all, to now black, sometimes 3 a day (or night.) What is the phenomenon with coffee and caffeine? Well, for one– in the Western World we want to accomplish everything and then some; preferably accomplished “yesterday”. Caffeine helps the illusion that we are superheroes that can accomplish more in a day, in a shorter period of time, with precise focus. Sometimes that is exactly what it is though; an delusion.
Let’s recap some of the benefits of coffee…Say HELLO to Caffeine. Did you know that coffee is the most commonly consumed psychoactive substance in the world? Coffee can improve energy levels through the caffeine content, it can also help burn fat as it is a appetite suppressant. Several studies show that caffeine can boost the metabolic rate by 3-11%. Some essential nutrients are found in coffee as well; one cups contains Riboflavin (Vitamin B2) 11% of the RDA, Pantothenic Acid (Vitamin B5) 6% of the RDA, Manganese and Potassium: 3% of the RDA, Magnesium and Niacin (B3): 2% of the RDA not to mention it is loaded with antioxidants.
In a study involving nearly 20,000 individuals; people who consumed at least four cups of coffee daily had a 64% lower risk of early death compared to those never or rarely consumed coffee…four cups!
Now that we have talked of some of the benefits; be mindful of how much you consume, when you consume it, and whether your body has become accustomed and reliant on coffee. The reduction in risk was more significant once people reached the age of 45, which means it may be even more beneficial to consume coffee as we age. Also it is not advised to consume large amounts of caffeine while pregnant; limit yourself to 1 cup or less during pregnancy.
Coffee is coffee right? Wrong–bad quality coffee can have a lot of impurities in it; which can cause sickness, headaches, etc. This can happen if your coffee is made from beans that have been over ripped or otherwise ruined. Even one ruined bean can make your cup toxic. If you invest and buy high quality, speciality coffee you don’t have to worry about this.
Another thing to consider is if you have high cholesterol please choose filtered coffee! Coffee beans contain cafestol and kahweol, two ingredients that appear to raise LDL cholesterol levels. Filtering the coffee traps most of the LDL, but cafestol and kahweol are found in espresso, turkish coffee, french press and scandinavian style “cooked coffee”.
Keep in mind that decaffeinated coffee still contains caffeine. Say what!? Typically an 8-ounce cup of brewed coffee can contain anywhere from 75 to 165 milligrams of caffeine; whereas decaffeinated coffee contains an average of 2 to 7 milligrams per cup.
Like anything; balance is essential to reaping benefits, become resilient to absence not co-dependent. With that being said…my cup of black coffee was delicious this morning! Coffee is often loaded with “hidden” calories, try adding almond, or coconut milk that is unsweetened. Cream contributes about 50 calories and 3 grams of saturated fat per tablespoon! Most importantly; avoid sugar in your coffee; a teaspoon of sugar contains 16 calories. It may not sound like much, but if you add two, three, five teaspoons to your brew and drink a few cups per day, the calories add up!
More importantly for me; the good far outweighs the bad since I drink my coffee black or with a splash of unsweetened almond/coconut milk. Coffee aids in a boost of happiness for me, not to mention is a big social factor–in a few hours I am meeting a friend at a local café to share stories of her recent mission trip in Africa, and catch up before I leave for Asia in a few days (I will already be back in Thailand when this publishes!)
Ps. Pro-tip: I started to notice a discoloration in my teeth from consuming coffee last year so frequently in Thailand; I now drink both hot, or iced coffee through a straw! Slerrrrrrrp, cheers!