Coffee is a popular
drink known for its excitatory effects.
Coffee
is one of the most popular beverages in the world. Many health experts consider
it also one of the healthiest.
For
some people, it is the largest source of antioxidants in the diet, more than
fruits and vegetables combined (1, 2).
Here
are some tips to take your coffee from healthy to super healthy.
The best coffee, the most expensive
coffee, healthy coffee.
1. No caffeine after 2 p.m.
Coffee
is one of the richest natural sources of caffeine in the diet.
Caffeine
is a stimulant, which is one of the main reasons why coffee is so popular. It
gives you vitality and helps you stay awake when you are tired (3).
But if
you drink coffee later in the day, it can interfere with your sleep. Poor sleep
has been linked to a variety of health problems (4, 5).
For
this reason, it is important not to drink coffee later in the day. If
necessary, choose decaffeinated or choose a cup of tea that contains much less
caffeine than coffee (6).
Quitting
coffee after 2-3 p.m. is a good guideline. That said, not everyone is equally
sensitive to caffeine, and some people may sleep well even after drinking
coffee later in the day.
Still,
if you feel like you can improve your sleep, avoiding coffee later in the day
may be an effective strategy.
There
are many other ways to improve sleep quality. Read this article to learn more
about science-based techniques.
Summary: drinking
coffee at night can affect the quality of sleep. It might be a good idea to
avoid coffee after 2-3 p.m.
2. Do
not add sugar to your coffee
While
coffee itself is healthy, you can easily turn it into something harmful.
The
best way is to put a whole bunch of sugar in it. Added sugar is arguably one of
the worst ingredients in the modern diet.
Sugar,
mainly due to its large amount of fructose, has been linked to various serious
diseases such as obesity and diabetes. (7）。
If you cannot
imagine life without sweeteners in coffee, use natural sweeteners like stevia.
There
are many ways to further reduce the intake of added sugars. Here are 14
additional strategies.
Summary: avoid
adding sugar to the coffee. If you regularly turn coffee into sugary foods, you
may be eliminating its overall health benefits.
3. Choose a quality
brand, preferably an organic brand
The
quality of the coffee will vary greatly depending on the processing method and
the way the beans are grown.
Coffee
beans are often sprayed with synthetic pesticides and other chemicals that have
never been consumed by humans (8).
However,
the health effects of pesticides in food are controversial. There is currently
only limited evidence that they cause harm when they are low in agricultural
products.
Still,
if you are concerned about the pesticide content in your coffee, consider
buying organic coffee beans. They should contain much lower synthetic
pesticides.
Summary: if
you are concerned about pesticide contamination in your coffee, choose a
premium organic brand.
4. Avoid excessive
alcohol consumption
While
moderate intake of coffee is healthy, drinking too much may reduce its overall
benefits.
Excessive
intake of caffeine can have a variety of adverse side effects, although
sensitivities vary in people (5).
In
general, health Canada recommends no more than 1.1 mg per pound of body weight
per day (2.5 mg per kg) (9).
given
that an average cup of coffee may contain about 95 mg of caffeine, this equates
to a person weighing 176 pounds (80 kg) drinking about two cups of coffee per
day (10).
However,
for most people, consuming a large amount of caffeine (400-600 mg) per day
(about 4-6 cups) is not associated with any adverse side effects (11).
Read
this article to learn more about the caffeine content in different coffee
drinks.
Drinking
coffee is about balancing its risks and benefits. Listen to your body and don't
go beyond what you can bear.
Summary: drinking
too much coffee can lead to adverse side effects. However, this depends on the
amount of caffeine consumed and personal tolerance.
5. Add some cinnamon to
the coffee
Cinnamon
is a delicious spice that mixes particularly well with the flavor of the
coffee.
Studies
have shown that cinnamon can lower blood sugar, cholesterol, and triglycerides
in people with diabetes. (12）。
If you
need some flavor, try adding a little cinnamon. It is surprisingly good.
To
reduce the risk of potential adverse reactions, choose Ceylon cinnamon over the
more common cinnamon if possible.
Summary: flavor
your coffee with a pinch of cinnamon. Not only does it taste good, but it also
improves your health.
6. avoid low-fat and
artificial creamers
Commercial
low fat and artificial creamers tend to be highly processed and may contain
problematic ingredients.
However,
there is not much research on the health effects of non-dairy coffee creamer. Their
content varies from brand to brand, and some may be healthier than others.
However,
whole foods are usually the better choice.
Consider
adding some full-fat cream to your coffee, preferably grass-fed cows rather
than non-dairy creamers.
Studies
have shown that dairy products contain some important nutrients. For example,
dairy products are an excellent source of calcium that can reduce the risk of
osteoporosis and fractures. (13）.
In
addition, grass-fed milk contains some vitamin K, which has also been linked to
improved bone health (14).
Summary: non-dairy
creamer is highly processed and may contain suspicious ingredients. If you
prefer to dilute your coffee with creamer, consider choosing whole milk or
cream.
7. Add some cocoa to the
coffee
Cacao
is rich in antioxidants and has a variety of health benefits, including a
reduced risk of heart
disease (15, 16).
Try
adding a small amount of cocoa powder to the coffee to increase flavor.
Mocha
is a chocolate-flavored latte that is served in many cafes. However, mocha is
usually sweetened.
You can
easily make your own at home without adding sugar.
Summary: you can
combine the benefits of coffee and dark chocolate by adding a small amount of
cocoa powder to your coffee.
8. Use filter paper to
brew coffee
Brewed
coffee contains caffeoyl, a diterpene that raises blood cholesterol levels (17, 18).
However,
lowering its level is simple. Just use a paper filter.
Brewing
coffee with a paper filter can effectively reduce the amount of caffeine, but
allow caffeine and beneficial antioxidants to pass through (19).
However,
caffeine and alcohol are not all bad. Recent studies in mice have shown that it
has anti-diabetic effects (20).
Summary: coffee
contains caffeoyl, a compound that may raise blood cholesterol levels. You can
use filter paper to reduce the amount of caffeine in your coffee.
Conclusion
Coffee
is a popular drink known for its excitatory effects.
Heavy
intake of coffee has been linked to a variety of health benefits. However,
there are several ways you can further improve these advantages.
Most
importantly, avoid adding sugar to your coffee. Instead, you can flavor the
coffee by adding a little cinnamon or cocoa.
Also,
consider quitting coffee in the late afternoon and evening, as this may affect
the quality of your sleep.
By
following the tips above, you can make your coffee healthier.