Nutritional value and properties of coffee

In coffee, in addition to the commonly known caffeine, there is about 1000 other chemicals. We find in it, among others: carbohydrates, fats, water, protein, vegetable acids, tannins, alkaloids, minerals (magnesium, potassium), B vitamins (mainly niacin) and aromatic substances. The content of substances varies, depending on whether it is raw grains, roasted or ready-made infusion. It also depends on the grade and origin of the coffee. her the energy value is low and is only 2 kcal/100 ml of coffee brew without additives. However, it is often assumed that coffee does not add extra calories to the diet.

Caffeine is not as scary as they paint it

Caffeine is the most important active substance responsible for the stimulating effect coffee. It is very quickly and almost completely absorbed from the gastrointestinal tract into the circulatory system, where after about an hour it reaches its maximum concentration. The effect of caffeine on the human body is manifested most often:

• increased concentration,
• improving alertness and mood,
• reduction of fatigue and drowsiness,
• improved exercise performance or reduced reaction time.

The increased concentration of caffeine is maintained by about 4 hours for healthy adults, while in pregnant women, this period is 9-11 h. In addition, the body of women gets rid of this substance faster than men.

The caffeine content in coffee varies and depends, among other things, on the species, as well as the processes to which it has been subjected (e.g. smoking) and the method of preparation.

Did you know that...

• In the popular Robusta coffee grade, there is up to twice as much caffeine as in the mild-tasting Arabica?
• In instant coffee (85 mg/125 ml) there is slightly less caffeine than in black coffee (65 mg/125 ml), but in the same amount of espresso the amount can be even more than four times as much (60 mg/30 ml)?
• Caffeine is also contained in such products as: tea, chocolate, cocoa, cola energy drinks, as well as supplements and medicines?

How much caffeine can you consume?

Moderate caffeine consumption is considered to be about 200 mg per day, equivalent to 3-4 espresso coffees or 3 cups instant coffee. In other sources, the administered, recommended value is up to 400 mg per day for healthy adults. This amount does not affect the deterioration of health, including does not cause an increase in the risk of cardiovascular diseases, and also does not reduce the bone mineral density of people who consume the right amount of calcium.

What happens when you drink too much coffee?

Although experts have determined the recommended, safe daily dose of caffeine, for many people, a much smaller amount can have adverse effects.

Excessive, long-term consumption of caffeine (above 500-600 mg per day) can cause a number of adverse symptoms, such as:

• excessive excitability,
• feeling anxious,
• arrhythmia,
• insomnia,
• headaches,
• stomach problems.

It can also lead to addiction. The lethal dose of caffeine, on the other hand, is about 5—10 g or 150—200 mg/kg body weight.

What does coffee contain?

The group of ingredients that impart taste and aroma to coffee include polyphenolic compounds (mainly chlorogenic, quinic and caffeic acids). These substances are characterized by a complex biological effect. They have, among other things: anti-inflammatory, antibacterial, antitumor effect (associated with antioxidant activity and the capture of oxygen free radicals), reduce the oxidative modification of LDL (due to which they are responsible for inhibiting the formation of atherosclerotic plaque), they also have the ability to bind heavy metals from the diet.

In coffee, we also find large amounts of oxalic acid. Its content varies depending on the method used and the sample (e.g. coffee powder, infusion, ground coffee, instant coffee). Coffee can contain from 1 mg to up to more than 600 mg in 100 g of oxalic acid. Its excess is unfavorable, especially in the case of people struggling with deficiencies of components (e.g. calcium, iron, manganese, magnesium) or patients with kidney problems. For healthy people, it will not pose a threat.

Coffee is a source of acrylamide, which has been recognized by IARC (International Agency for Research on Cancer) for a compound potentially carcinogenic to humans. Acrylamide can also be found in roasted and instant coffee.

How does coffee work?

Caffeine, contained in coffee, affects faster emptying of the stomach and accelerated intestinal transit - that is why most of us almost immediately after drinking it have to go to the toilet... Did you know that according to studies, drinking coffee already 6 hours before going to bed can shorten sleep by an hour? How to drink coffee wisely?

• To maintain a healthy sleep, it is worth reaching for this infusion no later than 5 pm.
• Do not drink coffee on an empty stomach. It can contribute to hyperacidity and reflux.
• It is worth reaching for coffee 1-2 hours after a meal.

Coffee with or without milk?

According to scientific research, the addition of milk does not reduce the effect of caffeine and does not significantly affect the increase in the length of time food stays in the stomachand, as a result, reduced absorbability. However, the addition of milk to coffee may reduce the bioavailability of polyphenols, including chlorogenic acid, which has glycolytic (insulin-sensitizing) and anti-inflammatory effects. It is worth bearing in mind the fact that Coffee can also impair the absorption of medicines (eg levothyroxine used for hypothyroidism). In this case, the interval between taking the dose and drinking coffee should be maintained equal to at least 30 minutes.

Does coffee dehydrate?

A cup of coffee is primarily water. Studies for many years have shown that it does not affect fluid loss, but caffeine alone can - however, such an effect is observed only with large doses of this compound drunk at a time and in a short time. In addition, regular drinking of this infusion removes this effect and even helps regulate water management.

Coffee and weight loss

Moderate coffee consumption can be beneficial component of weight loss treatment. Coffee affects the inhibition of the absorption of carbohydrates and fats. The chlorogenic acid contained in it additionally reduces the fat content. To achieve the desired effect, coffee should be consumed without sugar and milk or cream, as these additives also increase the caloric content of the infusion. Coffee, or rather the caffeine contained in it, has a proven thermogenic effect (increasing body heat).

Coffee can also inhibit the feeling Hunger, which affects the process of losing weight. This is due to the fact that the substances contained in coffee (not only caffeine itself) increase the secretion of hormones responsible for the feeling of satiety. In addition, according to a study by Smith et al. published in “The Journal of Nutrition” in 2020, young women who drink 2-3 cups of coffee a day (also decaffeinated) have a lower content of total body fat, as well as three More than those who drink less coffee. In the case of men, this relationship was not so evident.

The effect of coffee on health

Moderate drinking of coffee bean infusion is completely safe and does not pose a health hazard, and can even bring many benefits.

Among the beneficial effects of coffee consumption are:

• reduced risk of type 2 diabetes.Substances contained in coffee (caffeine, chlorogenic acid and magnesium) have a beneficial effect on glucose and insulin metabolism. They reduce the concentration of fasting glucose, improve its utilization and increase the sensitivity of cells to the action of insulin. Drinking three cups of coffee a day reduces the risk of diabetes by 21% and five cups by 29%.

Drinking coffee can help prevent certain types of cancer. The latest report by British scientists, dedicated to the effects of coffee on the liver, reports that it may have beneficial effect on this organ. For people who drink a lot of coffee, the risk of liver cancer is 40-50% lower, compared to people who do not drink coffee.

• Many scientific studies report that drinking at least four cups of coffee a day can reduce their risk by 15-20%. In the case of lung or bladder tumors, the data are ambiguous. In their development, the adverse effect of coffee is not excluded.
• The habit of drinking coffee reduces the risk of developing Alzheimer's disease by about 30%, while others say that the effect is much greater and reaches up to 65%.
• Moderate coffee drinking (3-4 cups a day) can reduce the risk of heart disease by 11-15%, but this effect does not occur with high coffee consumption.
• Moderate coffee consumption does not result in a deterioration in the mineralization of bone mass and, as a result, an accelerated development of osteoporosis in people who consume the recommended amount of calcium daily.

Administered 30 minutes before training at a dose of 3-5 mg/kg body weight, it can improve the performance of a high-intensity sprint. Caffeine consumption 30-60 minutes before training, increases the ability to exercise and reduces the feeling of fatigue during endurance exercises.

summary

As research shows, coffee has a multidirectional effect, both in terms of health and performance. Due to the prevalence of the drink, scientists are still looking into its effects and effects on the human body. Although it is worth remembering that any nutritional research is fraught with error, due to the inability to limit other factors that may also affect a given aspect, it seems that coffee, thanks to its content of a pleiad of compounds, can have a positive effect on health.

Therefore, it is worth including it in your menu, taking into account the safe dosage. Often the ideal dose should be selected individually, due to possible interaction with drugs or polymorphism of the gene responsible for its metabolism.

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