Lets get started... Coffee anyone?

Okay, so lets get started with a coffee.

People who love their coffee, LOVE their coffee! With coffee being the second most popular drink after water, there are a lot of coffee lover's out there.

The can of instant coffee at work proudly states "Natural Coffee Antioxidants", so that means it must be healthy to drink, right?  But I often hear that coffee's bad.  So what's the go, with the cuppa Joe?

Coffee contains a number of phytochemicals, compounds found in plants (phyto = plants).  Phytochemicals are not part of macro or micro nutrients (carbohydrates, proteins, fats, vitamins or minerals), but they do have a protective affect on the body.

Caffeine is the main phytochemical in coffee which causes a stimulating effect. It enhances the sense of sensation, makes you more alert and makes you feel more active.  But it comes at a price.
Our bodies become used to these effects and then we need more coffee to get the same effect.
Then before you know it you NEED your coffee and lots of it, caffeine is very addictive.  If you are a regular coffee drinker try and stop for a few days, headaches, fatigue and irritability are common withdrawal symptoms. 

There are benefits to drinking coffee other than perking us up. Coffee contains other phytochemicals such as Trigonelline which has been seen to improve memory as well as reducing the risk of getting Alzheimer's disease.  Antioxidants contained in coffee such as chlorogenic acid have been shown to significantly reducing the risk of type 2 diabetes, Parkinson's disease, and a number of cancers.  There is also a number of studies that show coffee helps protect the liver.

Stop!!!  Before you run off to get another double shot espresso, there is always two sides to every story...

Firstly there's a caffeine limit of 400 - 450mgs per day for a healthy adult.  A cup (250ml) of instant coffee contains approximately 75mg of caffeine while a cappuccino made from ground coffee beans contains approximately 200mgs. So limit yourself to 2 - 4 cups a day (less if you have other drinks and foods containing caffeine such as colas, energy drinks, tea, chocolate, cocoa). Over this limit the health risks of coffee are increased.

A lot of people have an intolerance to caffeine, so if drinking coffee makes you run to the toilet, makes you feel nauseous, gives you the shakes, makes you feel anxious, nervous or depressed, or it makes you feel less than your best, then best you give coffee a rest!

The idea that coffee has a diuretic affect, causing dehydration needs to be clarified.  At amounts below 250mgs of caffeine (2 - 3 cups of coffee) no diuretic affect has been shown. Caffeine does have a diuretic affect above 250mgs, however people who drink coffee on regular basis (every day or two) adapt to this effect and their fluid losses are minimal. 
Regardless of coffee consumption most people could do well with drinking a bit more water everyday, so linking the habit of drinking coffee to drinking an extra glass of water can be an effective way of increasing water consumption.

Although coffee has been shown to reduce the risks of some cancers such as colorectal, pancreatic, liver and renal cancers, it has also been shown to increase the risk of other cancers such as stomach, lung, prostate and breast cancers.

The antioxidants in coffee help reduce the risk of heart disease, BUT caffeine increases blood pressure by causing the arteries to stiffen and other compounds of coffee (Kahweol and Cafestol) increase the so-called 'bad' cholesterol, both increasing the risk of heart disease.

So, what to do about your coffee drinking?
I would never suggest anyone drink coffee for its health benefits, but if you enjoy your daily cuppa or two, it's not a 'need' and it doesn't cause you any problems, then enjoy your coffee (not your double shot, caramel macchiato, with whipped cream and a nip of whiskey).

Enjoy
Jason