deepstash
Beta
Is Coffee Good for You?
Coffee with milk or sugar
One study found that those adding sugar, cream or milk to their coffee had the same associated benefit as those who preferred it black.
However, sweet coffee and tea are the fourth largest source of sugar in the diets of adults and is concerning.
67 SAVES
This is a professional note extracted from an online article.
Read more efficiently
Save what inspires you
Remember anything
IDEA EXTRACTED FROM:
7
Key Ideas
Coffee in moderation
Coffee was once believed to be a possible carcinogen. However, the evidence is consistent that coffee in moderation is associated with a lower risk of mortality.
Research found moderate coffee drinkers had less cardiovascular disease and premature death from heart attacks and stroke. They are less likely to suffer from Type 2 diabetes, Parkinson's disease and liver conditions. However, research into coffee’s impact on health is ongoing and most of the work in this field is observational.
The way coffee is prepared matters
- Roasting reduces the number of chlorogenic acids, but other antioxidant compounds are formed.
- Instant coffee may not have the same health benefits.
- The oil in boiled coffee has cafestol and kahweol, compounds known to raise LDL, the bad cholesterol, and slightly lower HDL, the good cholesterol. However, the clinical significance of such small increases in cholesterol may be questionable.
Coffee and caffeine
- A typical 12-ounce serving of drip coffee has 200 milligrams of caffeine.
- Instant coffee has 140 milligrams of caffeine.
- Espresso has the highest concentration of caffeine, 70 milligrams per one-ounce shot, but is consumed in smaller quantities.
- Brewed decaf has caffeine too - about 8 milligrams.
- Some people have a genetic variant that slows their metabolism for caffeine and keeps them awake deep into the night.
Coffee addiction
Caffeine is a psychoactive drug. A moderate amount can wake you up, lift your mood, energy, alertness, concentration, and athletic performance. On average, it takes four to six hours to metabolize half the caffeine.
Withdrawal symptoms include a headache, fatigue, irritability, difficulty concentrating, and depressed mood.
The coffee bean
Coffee beans are inside the red fruit of Coffea. They are green in color and turn a rich brown hue after roasting.
There are about 124 Coffea species, and most flavors remain unknown. Two species are mainly used for our coffee: arabica and canephora, known as robusta. Arabica costs more and fills specialty cafes, while the more common robusta is used for instant coffees and some espressos.
Coffee with milk or sugar
One study found that those adding sugar, cream or milk to their coffee had the same associated benefit as those who preferred it black.
However, sweet coffee and tea are the fourth largest source of sugar in the diets of adults and is concerning.
Drinking more coffee
If you are enjoying coffee in moderation, doctors say you can continue onward and enjoy it.
A moderate amount would be 3 to 5 cups or up to 400 milligrams of caffeine a day.
SIMILAR ARTICLES & IDEAS:
7
Key Ideas
Better in group tasks
A recent study found that if you have coffee before a conversation, it will actually make you focus better and feel better about the people you are talking to.
The ideal time to drink coffee
If you want to maximize the benefits of caffeine, you should have your first cup about four hours after you wake up.
You are naturally alert when you wake up because your cortisol levels are high. So drinking caffeine first thing is just going to make the drop even harder a few hours later.
Extending your lifespan
According to studies, coffee drinkers had a slightly lower risk of death over 10 years (10 to 15%) than those who don't drink it regularly.
4 more ideas
3
Key Ideas
Research Findings On Supplements
- Pharmaceuticals undergo extensive testing to prove they're effective and safe before they can be sold, but dietary supplements can be sold without proof of claims, effectiveness or safety.
Supplements And Doctor Prescriptions
Because of the potential risks and unclear benefits of supplements, most doctors advise against them. However, doctors often recommend specific vitamin and mineral supplements to their patients, such as calcium and vitamin D to prevent osteoporosis and iron for people with iron deficiency.
When Buying Supplements
- Consider only single-ingredient supplements. Multi-ingredient supplements make it hard to identify which substance is having an effect and they are more likely to be adulterated with banned drugs.
- Tell your doctor about any supplement you take, so they can check it will interact with any of the medicines you're on.
5
Key Ideas
Fiber gap
Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency.
Benefits of a fiber-rich diet
Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. Fiber slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.
Fiber doesn’t just help us poop better — it also nourishes our gut microbiome.
Processed foods and fiber
Instead of munching on fruits, vegetables, beans, nuts, and seeds, more than half of the calories Americans consume come from ultra-processed foods. On any given day, nearly 40 percent of Americans eat fast food. These prepared and processed meals tend to be low in fiber, or even fiber free.
2 more ideas