Like most things in the wellness world, you have probably read a thousand times that coffee is highly beneficial for health, AND at the same time, an equal number of posts listing the possible harm. And then, rightly so, you are left wondering, what is the truth.
Well, as always, we often find the truth somewhere in between the two extremes. In this article I will present both sides, some of the benefits and some of the reasons to be cautious when it comes to coffee consumption. From there it can be easier to decide what the right choice is for you! And keep in mind what may be right in the now, may shift in the future.
Coffee is a popular beverage made from roasted coffee beans. It is typically served hot and has a rich, bitter taste. Coffee is derived from the seeds of berries from the Coffea plant. These seeds are processed, fermented, dried, and roasted to create the familiar coffee beans that are then ground and brewed with hot water. The most well known constituents is of course caffeine, a natural stimulant that can provide an energy boost and increase alertness.
Caffeine is not the only thing that coffee contains, it also contains substances called kahweol, diterpenes, and cafestol. All of them have interesting properties, and diving into some of these can help when it comes to determining the benefits and risks.
What are the known beneficial effects of coffee?
- Increased alertness and cognitive function. Coffee contains caffeine, which stimulates the central nervous system and can help improve alertness, concentration, and overall cognitive performance.
- Boosted metabolism and physical performance. Caffeine has been shown to increase metabolic rate and the breakdown of fat, potentially aiding in weight management. It can also enhance physical performance by improving endurance, reducing perceived exertion, and stimulating muscle contraction.
- High Antioxidant Content. Coffee is a rich source of antioxidants, such as chlorogenic acids and polyphenols, which help protect the body against oxidative stress and damage caused by free radicals. Antioxidants may have anti-inflammatory effects and contribute to overall health.
- Lower Risk of Cancer. Coffee lipid fraction containing cafestol and kahweol act as a safeguard against some malignant cells by modulating the detoxifying enzymes.
- Reduced risk of certain diseases: Studies have suggested that regular coffee consumption may be associated with a lower risk of several conditions, including Type 2 Diabetes, Parkinson’s Disease, Liver Disease (such as cirrhosis and liver cancer), and certain types of cancer (such as colorectal and endometrial cancers).
- Improved Liver Health. Coffee has been linked to a decreased risk of liver diseases, including liver fibrosis and cirrhosis, as well as a lower incidence of liver cancer. It may also help improve liver enzyme levels and reduce the risk of developing non-alcoholic fatty liver disease (NAFLD). The interesting thing here is that for some, caffeine is too stimulating to the liver so is actually a stress on liver pathways. A good example of how it’s essential to consider the individual when assessing benefits and risks!
- Protective Effects On The Brain. Coffee consumption has been associated with a reduced risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s diseases. It may also improve cognitive function and memory.
- Lowered Risk Of Depression and Improved Mood. Some studies have shown an inverse relationship between coffee consumption and the risk of depression, suggesting that moderate coffee intake may be associated with a lower risk of developing depression. Additionally, caffeine has been shown to enhance mood and reduce the risk of suicide.
It’s important to note that the effects of coffee can vary depending on individual tolerance, preparation methods, and the addition of other ingredients.
Importance of quality
When it comes to assessing the health benefits of coffee, it’s important to note that not all coffee is created equal. For instance it’s very important to drink organically grown and processed coffee beans, because otherwise they can be loaded with pesticides. Furthermore, for most if not all people, drinking coffee that has been tested for and is not contaminated with mold is very important. The different roasts have different effects, the darker the roast the lower the caffeine content, but tends to more acidic, versus lighter roasts. If drinking decaf coffee you need to make sure its processed with water, such as the classic Swiss Water Process, other ways involve solvents which can be harmful.
How much coffee is appropriate?
Moderate coffee consumption is generally considered safe for most healthy adults (1-3 cups of coffee per day), but excessive intake or sensitivity to caffeine may lead to negative effects. It’s important to stay hydrated when drinking coffee as it is a strong diuretic. Furthermore, consider the possible negative effects below when deciding upon how much or even if coffee is a good idea for you.
And what are the possible negative effects of coffee? Here are some!
- Insomnia and sleep disturbances. The stimulating effects of caffeine can interfere with sleep patterns, making it difficult to fall asleep or stay asleep. Consuming coffee late in the day can disrupt sleep quality and quantity.
- Increased heart rate and blood pressure. Caffeine can temporarily elevate heart rate and blood pressure, which may pose risks for individuals with pre-existing cardiovascular conditions or hypertension. It’s important to monitor caffeine intake if you have heart issues.
- Gastrointestinal issues. Coffee is known to have a laxative effect and can stimulate bowel movements. Excessive consumption may lead to digestive problems, including acid reflux, heartburn, stomach discomfort, and diarrhea.
- Anxiety and jitters. Some individuals may be more sensitive to the stimulating effects of caffeine, leading to increased anxiety, nervousness, restlessness, and jitters. High consumption or underlying anxiety disorders can exacerbate these effects.
- Dependency and withdrawal symptoms. Regular coffee drinkers may develop a dependency on caffeine. Abruptly reducing or stopping caffeine intake can result in withdrawal symptoms, such as headaches, irritability, fatigue, and difficulty concentrating.
- Interference with nutrient absorption. Coffee contains compounds that can inhibit the absorption of certain nutrients like iron, calcium, and zinc. This effect is more significant when consuming coffee with meals, potentially impacting overall nutrient balance.
- Pregnancy risks. High caffeine intake during pregnancy has been associated with an increased risk of miscarriage, preterm birth, low birth weight, and developmental issues. Pregnant women are often advised to limit or avoid caffeine.
Let’s talk a bit more about the effects of coffee on the liver!
In animal models and cell culture studies indicate that kahweol, diterpenes and cafestol (some coffee compounds) can function as blocking agents by modulating multiple enzymes involved in carcinogenic detoxification; these molecules also alter the xenotoxic metabolism by inducing the enzymes glutathione-S-transferase and inhibiting N-acetyltransferase.
Drinking coffee has been associated with reduced risk of hepatic injury and cirrhosis, a major pathogenic step in the process of hepatocarcinogenesis. The protective effects against cancer may be attributed to its inverse relation with cirrhosis, however this is not totally clear quite yet. Therefore, it seems to be a continuum of the beneficial effect of coffee consumption on liver enzymes, cirrhosis and hepatocellular carcinoma.
Also in another study results suggested that higher coffee consumption is inversely associated with the severity of hepatic fibrosis in individuals with non-alcoholic fatty liver disease (NAFLD). However, further research is required to elucidate the optimum quantity and form/preparation of coffee required to exert this hepatoprotective role.
Conclusions
Coffee consumption seems generally safe within usual levels of intake, also seems to help protect the liver for several reasons. Some notes of caution that I would like to end with:
- Drinking it in an empty stomach can be both aggravating to the stomach lining and too stimulating to the HPA axis.
- Avoid drinking later in the day during energy crashes, as it can affect the natural circadian rhythm and sleep cycles.
- I have seen in clinical practice that some folks who drink coffee while intermittent fasting actually can worsen overall energy and blood sugar balance.
- My personal recommendation is to always drink coffee with a good breakfast, and always choose a good quality organic mold free coffee brand. At the moment brands like Purity and Lifeboost, or Kings Coffee are good choices!
- Blending with fat can really help with stabilizing the caffeine spikes and being more gentle on the stomach. Collagen can be a really nice addition as well.
REFERENCES
Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. Robin Poole et al. Doi: 10.1136/bmj.j5024
Effects of supplementation with main coffee components including caffeine and/or chlorogenic acid on hepatic, metabolic, and inflammatory indices in patients with non-alcoholic fatty liver disease and type 2 diabetes: a randomized, double-blind, placebo-controlled, clinical trial. Asieh Mansour et al. Doi: 10.1186/s12937-021-00694-5.
Coffee Consumption and the Progression of NAFLD: A Systematic Review. Rebecca Sewter et al. Doi: 10.3390/nu13072381.
Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. William R. Lovallo et al. Doi: 10.1097/01.psy.0000181270.20036.06