The coffee diet: what it’s all about
People often think of coffee just as a vehicle for caffeine, but it is in fact a very complex beverage with hundreds of different compounds in it. Drinking coffee can lead to very diverse health outcomes; it can be good for some cases and bad for others.
This dietary staple for people worldwide is mostly used as a pick-me-up in the morning to help them get out of bed. Drinking one or two cups of coffee before or with your first meal can help to further boost your metabolic rate.
A single cup of coffee 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.
Although this may not seem like a big deal, most people are drinking more than one cup per day. If you drink 3-4, cups these amounts quickly add up.
Many studies have revealed the following benefits of coffee:
1. Improves energy levels and makes you smarter thanks to caffeine
2. Coffee can help you burn fat
Caffeine can boost the metabolic rate by 3-11%, specifically the burning of fat, by 10% in obese individuals and 29% in lean people .However, these effects will diminish in long-term coffee drinkers.
3. The caffeine can drastically improve physical performance
By releasing fat cells into the blood as free fatty acids and making them available as fuel, Caffeine can improve physical performance by 11-12%. Lifting heavier pounds for more repetitions helps build more lean muscle, which burns calories even at rest. Drinking one to three cups of coffee before doing cardio not only boosts metabolic rate, but decreases your muscular fatigue, allowing you to work harder for longer.
5. Coffee may lower your risk of type II diabetes- afflicting about 300 million people worldwide
Coffee drinkers have a significantly reduced risk of developing type 2 diabetes. People who drink the most coffee have a 23-50% lower risk of getting this disease. Each daily cup of coffee was associated with a 7% reduced risk of developing type 2 diabetes .
6. Coffee may protect you from alzheimer’s disease and dementia- most common neurodegenerative disease, with no known cure
Coffee drinkers have up to a 65% lower risk of getting Alzheimer’s disease.
7. Caffeine may lower the risk of parkinson’s- the second most common neurodegenerative disease (no known cure)
In studies, coffee drinkers have a much lower risk of developing Parkinson’s disease, with a reduction in risk ranging from 32-60%.
8. Protective effects on the liver
From a condition called cirrhosis, in which the liver has been largely replaced by scar tissue. People who drink 4 or more cups per day have up to an 80% lower risk.
9. Coffee can fight depression and make you happier
Depression is a serious mental disorder that causes a significantly reduced quality of life. In a Harvard study in 2011, women who drank 4 or more cups per day had a 20% lower risk of becoming depressed.
10. Coffee drinkers have a lower risk of some types of cancer like liver cancer and colorectal cancer
Studies show that coffee drinkers have up to a 40% lower risk of liver cancer . Others who drank 4-5 cups of coffee per day had a 15% lower risk of colorectal cancer.
11. Coffee does not cause heart disease and may lower the risk of stroke
It is often claimed that caffeine can increase blood pressure. The effect is small and usually goes away if you drink coffee regularly. If it persists, it is recommended to reduce your consumptions.
12. Coffee may help you live longer
Given that coffee drinkers are less likely to get many diseases, coffee could help you live longer. This effect appears to be particularly strong in type II diabetics. In one study, diabetics who drank coffee had a 30% lower risk of death during a 20 year study period.
On the other hand, studies on PMS (Pre Menstrual Syndrome) implicated caffeine as a major culprit. The stimulation and nervousness from the coffee makes you feel edgy. In addition, caffeine may suppress appetite in the short run, most people find it stimulates cravings more than suppresses them after a while.
If you’re drinking so much coffee that you get tremors, have sleeping problems, or feel stressed and uncomfortable, then obviously you’re drinking too much coffee. In terms of effects on mortality or other health factors, there are no negative effects of consuming up to six cups of coffee a day.
A “cup” of coffee is a 240ml cup with 100 mg of caffeine. Feel free to enjoy your daily dose of coffee, just be sure to take the calories from cream, sugar, or cocoa powder present in certain coffees.