Although by far
the biggest ingredient in coffee is water, it also contains an abundance of
antioxidants, flavonoids, and other biologically active substances. These
compounds can have a powerful impact on our health. In the large cohort studies
at Harvard University, coffee drinking has been associated with a lower risk of
coronary heart disease, stroke, type 2 diabetes, gallstones, and even
Parkinson’s disease.
So, while coffee
drinking is fine, here are a few points to consider:
1) It appears
that up to 6 cups per day have no negative impact on health (Reference 1). Keep
in mind that a cup is 8 ounces, so if you are having a large, or extra large,
you are really having 3 or 4 cups.
2) Adding cream
and sugar can turn a healthy drink into a decidedly unhealthy drink. The
additional calories, saturated fat, and sugar can add up quickly and negatively
impact both your weight and your health. This is especially true if you are
having multiple cups per day. Stick to skim or 1% milk and avoid sweeteners.
3) Coffee contains
a fair amount of caffeine. In small amounts, this is not a problem for most of
us. However, for certain populations, like pregnant women and those with
hypertension, decaf is probably a better choice. If you have any health issues
at all, check with your doctor about your recommended caffeine intake.
4) If possible,
use a paper filter when brewing your coffee. There is evidence that a compound found
in coffee, called cafestol, may increase LDL cholesterol. Using a paper filter greatly
reduces the amount of cafestol in your coffee (Reference 2).
References
1) Lopez-Garcia
et al. Relationship of coffee consumption with mortality. Annals of Internal Medicine 2008; 148:904-14.
2) Urgent R, et
al. Separate effects of the coffee diterpenes cafestrol and kahweol on serum
lipids and liver aminotransferases. American
Journal of Clinical Nutrition
1997; 65:519-24.
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