Before you dismiss it as another internet myth, take a second to read on a bit. A study that involved over 37,000 individuals over 13 years was carried was recently finalised by leading cardiology researchers. Surprising enough, the research unearthed the fact that moderate coffee consumers had a 20 percent reduced danger of heart diseases compared to light or heavy drinkers, and nondrinkers.
Remember, coffee from popular chains can be loaded with hidden sugars and many other artificial ingredients. Going with black coffee, or making your own, is a much healthier choice. Be sure to use filtered water and organic beans for homemade coffee. If you need a little more spice, try adding grass-fed butter, coconut oil, cinnamon, cocoa or collagen. Remember, healthier coffee doesn’t have to be boring. You can still get your morning caffeine fix – just do it in a more Paleo-friendly way!
Don’t feel bad about those days you drink a little too much coffee: A 2016 study published in the Journal of Neurology, Neurosurgery, and Psychiatry found drinking a high consumption—we’re talking more than four a day—can help reduce your risk of multiple sclerosis, a disease that causes the immune system to attack the protective covering of the nerves in the brain, spine, and eyes. And not just a little—by 31 percent.
You might think that nonfat, sugar-free vanilla syrup is a healthy choice, but low-calorie doesn’t always translate to health benefits. Swinney suggests weaning yourself off sweeteners completely if you can, but if you can’t, be super picky about the additives you’re putting into your brew. “Pick organic cream to whiten your coffee or make your own packaging-free alternative milk from oats or nuts. Creamers often have artificial flavors, sweeteners, and other additives, so you’re better off using organic milk or cream plus organic brown sugar,” she says. Next, don’t miss these 13 surprising uses for coffee.
Already think the benefits of coffee are endless? Well they pretty much are: It can even strengthen your DNA. A small 2014 study published in the European Journal of Nutrition found drinking coffee regularly significantly reduced the oxidative damage in the body’s white blood cells, which can hurt your DNA. Instead, the coffee—dark roast, in this case!—helped keep the DNA strong.
Poole notes that the analysis included a number of different studies, each with different designs, and not all of them may have adjusted for potential confounding effects that could skew the connection between coffee and health outcomes. Coffee drinkers, for example, also tend to smoke more than non-drinkers, and smoking has an effect on early death, heart disease and certain cancers.
"Association of Coffee and Caffeine Intake With the Risk of Parkinson Disease " G. Webster Ross, MD; Robert D. Abbott, PhD; Helen Petrovitch, MD; David M. Morens, MD; Andrew Grandinetti, PhD; Ko-Hui Tung, MS; Caroline M. Tanner, MD, PhD; Kamal H. Masaki, MD; Patricia L. Blanchette, MD, MPH; J. David Curb, MD, MPH; Jordan S. Popper, MD; Lon R. White, MD, MPH. JAMA. doi:10.1001/jama.283.20.2674. 2000;283(20):2674-2679. Accessed 15 December 2013.
In fact, coffee shows more antioxidant activity than green tea and cocoa, two antioxidant superstars. Scientists have identified approximately 1,000 antioxidants in unprocessed coffee beans, and hundreds more develop during the roasting process. Numerous studies have cited coffee as a major — and in some cases, the primary — dietary source of antioxidants for its subjects.
So how much coffee is healthy, and how much is too much? Two to three eight-ounce cups per day is considered moderate; heavy coffee drinkers consume four cups or more daily. Remember, the amount of caffeine per coffee beverage varies depending upon the preparation and style of beverage. Eight ounces of brewed coffee may contain as little as 80 to as much as 200 mg of caffeine per cup (an “average” cup probably contains about 100 mg).
John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.
Independent studies on the coffee consumption patterns of men and women suggest that drinking coffee regularly reduces the risk of developing gout. Researchers in the Nurses’ Health Study analyzed the health habits of nearly 90,000 female nurses over a period of 26 years and found a positive correlation between long-term coffee consumption and a decreased risk for gout. The benefit was associated with both regular and decaf consumption: women who drank more than four cups of regular coffee daily had a 57 percent decreased risk of gout; gout risk decreased 22 percent in women who drank between one and three cups daily; and one cup of decaf per day was associated with a 23 percent reduced risk of gout when compared to the women who didn’t drink coffee at all. Similar findings have been documented for men: another large-scale study, published in the journal Arthritis & Rheumatism, found that men who drank four to five cups of coffee per day decreased their risk of gout by 40 percent, and that those who consumed six cups or more lowered gout risk by 60 percent.
When a group of volunteers received a dose of 100 milligrams (mg) of caffeine, about as much contained in a single cup of coffee, Austrian researchers found a surge in the volunteers’ brain activity, measured by functional magnetic resonance imagery (fMRI), as they performed a memory task. The researchers noted that the memory skills and reaction times of the caffeinated volunteers were also improved when compared to the control group who received a placebo and showed no increase in brain activity.
When the morning rush gets between us and breakfast, we become our worst selves (hangry, stuck in rush-hour traffic, staring at a giant billboard of a breakfast sandwich). But here’s a way to grab breakfast and coffee on your way out the door: Brew some caffeine-packed oats in your thermos for a delicious morning meal. Not only are you getting your energizing fix, but you're also eating a solid breakfast because oatmeal comes packed with fiber and minerals like magnesium, zinc, manganese, selenium, and iron.
There are more than 1,000 compounds in coffee, many of which likely harbor anti-inflammatory and anti-cancer compounds, according to a recent BMJ research review. “The coffee bean itself has antioxidants in it, which help prevent free radical damage that could potentially lead to cancer,” explains Susan Oh, MPH, director of the nutrition research program at Johns Hopkins, who was not involved with the study.
If black coffee isn’t your thing, considering adding a little kick to your morning cup of joe with a little dash of cinnamon. Not only do the flavors mesh well together, but having a teaspoon of cinnamon every morning can help fight inflammation and lower blood sugar and cholesterol levels, among other benefits. “Cinnamon improves the way fat cells respond to sugar by increasing insulin sensitivity and helping to maintain blood sugar levels,” says Erinn Gregory, RDN.
Coconut milk is the perfect add-in if you’re lactose intolerant, cutting out dairy for dietary purposes (i.e. the Paleo diet), or just want a low-calorie milk substitute. Of course coconut milk adds a light coconut flavor to coffee and lightens up your brew, but it’s also closest in texture to whole milk. You can add vanilla extract to coconut milk to create a homemade, lower calorie creamer. Just be careful and use coconut milk sparingly as it still contains a fair amount of fat.