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This is for all coffee lovers out there. Even if you are not a coffee lover, you will definitely enjoy reading about the health benefits and side effects of black coffee.
When it comes to drinking coffee, you are probably not thinking about the health benefits and side effects of coffee. You basically enjoy the taste, aroma, and alertness that it gives.
While some people love coffee, others don’t even go near it due to the belief of its negative impact on health. I am here to tell you coffee is not that bad and it got great health benefits, especially black coffee.
There are different types of coffee. There is black coffee, decaf, espresso, latte, cappuccino, macchiato, americano, flat white and so on. The way you brew your coffee affects the beneficial effects.
What Is Black Coffee?
Black coffee is simply coffee that is brewed without added sugar, milk or flavourings. Just the pure coffee taste with hot water is black coffee.
It is loaded with antioxidants, anti-inflammatory, antifibrotic and anti-cancer effects. The key compounds you will find in black coffee are caffeine, chlorogenic acids (polyphenols), cafestol, and the diterpenes, cafestol and kahweol. Additionally, black coffee is rich in magnesium, vitamin B3 and potassium.
Because black coffee is without added sugar, milk or flavourings, it gives you premium benefits while enjoying coffee.
Health Benefits Of Black Coffee
Coffee contains countless chemicals that affect the body depending on how many cups you take per day, how you brew your coffee at home, the coffee beans used and how it is roasted.
1. Lowers The Risk Of Cancer
In the year 1991, the World Health Organization list coffee as a carcinogen. By the year 2016, it was exonerated as research shows that coffee actually reduces the risk of cancer among those who drink coffee regularly.
Drinking 6 cups of coffee a day shows no detrimental effect in relation to cancer occurrence. In fact, the presence of polyphenols in coffee has been shown to prevent cancer in animal studies. Coffee also appears to reduce inflammation as seen in many forms of cancer.
2. Reduce The Risk Of Type II Diabetes
Studies have shown that habitual coffee drinkers have a lower risk of developing type II diabetes compared to non-drinkers. The presence of minerals such as magnesium and polyphenols improves the effectiveness of insulin and glucose metabolism in the body. Consumption of decaffeinated coffee also has similar effects as caffeinated coffee.
3. Lowers The Risk Of Heart Diseases
A study from Circulation Journal showed that drinking 4 cups of coffee per day reduces the risk of stroke as well as heart diseases compared to non-coffee drinkers. Also drinking decaffeinated coffee showed the same correlation.
The study also confirmed that other components of coffee other than caffeine were responsible for the protective effects.
4. Acts As An Anti-Depressant
Drinking coffee increases alertness, attention and improves your mood. It also reduces anxiety, lowers the risk of depression and suicidal thoughts. The naturally occurring polyphenols in coffee act as an antioxidant to reduce oxidative stress and inflammatory cells to protect neurological cells.
5. Protects Risks Of Neurodegenerative Diseases
As age progresses, there is an increased risk of Parkison’s disease, Alzheimer’s and dementia. Several studies from different journals have shown that drinking coffee protects the cells that produce dopamine in the case of Parkinson’s disease.
Although its protective effect on Alzheimer’s disease and dementia is limited, there are still some positive trends toward its protective effects.
6. Reduce Risk Of Developing Gallstones
The most common type of gallstone is the formation of cholesterol. Drinking coffee stimulates gallbladder motility, enhances bowel movement and reduces cholesterol crystallization. The presence of caffeine in coffee is actually responsible for the reduced risk of developing gallstone disease
Please note that drinking coffee is of no help if you already have gallstone disease.
7. Weight Loss Maintenace
Black coffee contains chlorogenic acid which has a direct effect on suppressing appetite and increasing daily energy expenditure. Drinking black coffee alone may suppress appetite but when combined with regular exercise, it increases fat oxidation. This means that intake of coffee together with exercise burns fat quicker than taking black coffee alone.
Daily Dosage Of Coffee
Scientists have recommended that taking 3-5 cups of coffee a day is part of a healthy balanced diet. Pregnant and breastfeeding women are advised to aim for less than 200mg of caffeine daily, which is about 2 cups of coffee. As a general rule, 240ml or 8 ounces of coffee offers about 100mg of caffeine.
If you are sensitive to coffee, maybe try decaffeinated coffee. It offers similar beneficial effects to caffeinated coffee. It is important to remember how you brew. A little bit of sugar is okay if you don’t like the bitter taste of black coffee.
Side Effects Of Black Coffee
Too much black coffee may lead to anxiety, restlessness, insomnia and abdominal spasms. If you are sensitive to caffeine, you can make decaffeinated coffee. You will still get the same beneficial effects of black coffee as seen in caffeinated coffee. Furthermore, consumption of too much coffee may be hard to shake off leading to full-blown coffee abuse.
General Coffee Myth
Firstly, there is a whole belief that coffee leads the dehydration. Whilst coffee is a mild diuretic, studies have shown that moderate to high intake of coffee does not lead to an overall loss of body fluids and does not cause dehydration.
Secondly, contrary to popular belief that darker roasts have more caffeine than lighter roasts, the lighter roast has been shown to have a higher concentration of caffeine.
If you generally don’t like taking coffee, there is no need to start now as there are many other ways to improve your diet. You also do not have to increase your daily dosage due to the benefits highlighted here. Just moderate cups of coffee in a day is enough.
I hope this post has changed your perspective about coffee, especially the health benefits and side effects of black coffee.
Stay updated with my next blog post on black coffee’s benefits on the skin and comment down below to let me know your best kind of coffee.