Wondering how coffee affects your health? Check our evidence based FAQ

Coffee is one of the most popular beverages in the world; many drink it daily. But what impact does coffee have on health? This is a kind of FAQ post that will give answers to certain questions regarding the benefits and potential risks of consumption. Whether you're just a coffee enthusiast or merely interested, this guide will help you achieve insight as clear as crystal to make informed decisions about your caffeine intake. Learn the facts that count and hear the truth about some common myths concerning coffee's place in a healthy lifestyle.

How does a brewing process affect the taste of coffee?

The brewing process is key to the development of flavor for your coffee. It all narrows down to temperature, grind size, and brewing time as the main culprits behind your cup's taste.

TEMPERATURE: the temperature of the water affects extraction. Too hot, and you get bitter compounds; too cold, and under-extraction of flavors results in sour tastes.
GRIND SIZE: The grind size of your coffee influences the rate of flavor extraction. Finer grounds, for example, mean quicker brewing, usually stronger. Coarser grounds take longer and are often milder.
BREWING TIME: the time elapsed in contact with the water will also be determining. Long brewing times tend to result in over-extraction and bitterness, while short brewing times result in under-extraction, making it weak or even acidic.

Other factors such as water quality and coffee-to-water ratio come into play. So, in the way you brew, there can be all the difference between a flat cup of joe and one bursting with flavor.

What are the health effects of drinking coffee?

Coffee is quite the potent brew regarding health effects, both positive and negative.

Positive Effects:

IMPROVES PHYSICAL PERFORMANCE: caffeine raises physical stamina and endurance.
BRAIN FUNCTION: It improves mood, reaction time, and memory.
ANTIOXIDANTS: Rich in antioxidants, these combat inflammation and aging.
LOWERS THE RISK OF CERTAIN DISEASES: There are various studies claiming that coffee drinkers have a reduced risk for diseases such as Alzheimer's, Parkinson's, type 2 diabetes, and certain types of cancers.
HEALTHY FOR THE HEART: Researchers have established that moderate intake of coffee lowers the risk of heart diseases and stroke.
LIVER HEALTH: It helps maintain a healthy liver by regular consumption that reduces the risk of liver diseases, liver cancer, and cirrhosis of the liver.

Side Effects:

ANXIETY AND JITTERS: Too much caffeine can also increase anxiety, jitters, and restlessness.

DISRUPTION OF SLEEP: Ingestion of coffee too late in the day disrupts sleep patterns and quality.
GASTROINTESTINAL PROBLEMS: There are people who have upsets in the stomach or acid reflux after having coffee.

DEPENDENCY: Caffeine present in coffee, when taken habitually, may result in dependency, and its withdrawal might bring about withdrawal symptoms such as headaches and fatigue.
INCREASED HEART RATE: In some individuals, it gives a great surge in heart rate and blood pressure. The trick is in moderation and knowing one's system in terms of response to caffeine.

How to make the perfect cup of coffee?

A perfect cup of coffee is more than just a morning ritual; it’s an experience that can elevate your day. Understanding how to make the perfect cup of coffee involves selecting the right beans, mastering your brewing technique, and paying attention to water quality. In this guide, you'll discover simple steps and tips to brew coffee that can delight your senses.

Can drinking coffee really reduce the risk of certain cancers?

The current state of research seems to indicate that moderate consumption of coffee lowers the risk for certain types of cancers. Several studies have documented possible associations between the consumption of coffee and reduced risks of liver cancer, colorectal cancer, and endometrial cancer. In any case, the evidence is not yet conclusive, and more research is needed fully to understand the relationship of coffee to cancer risk.

Generally, it is good to remember that one should drink coffee in moderation and try to get back on their usual diet regarding general health.

How does coffee affect brain health and cognitive function?

In general, there are several possible positive effects of coffee on brain health and cognitive function, including:

MORE ALERTNESS AND CONCENTRATION: It has been proven that the active ingredient, caffeine, acts by blocking the adenosine receptors in the brain, thus raising alertness and improving concentration.

BETTER MOOD: It is stated that coffee intake is associated with a better mood and lower risk of depression.

COGNITIVE FUNCTION: The habitual consumption of coffee has been observed to have a limited risk of cognitive decline and neurodegenerative diseases like Alzheimer's and Parkinson's.

BRAIN PLASTICITY: Some studies have suggested that caffeine might influence brain plasticity. Brain plasticity is necessary to develop learning processes and memorization skills.

ANTIOXIDANTS: Due to its high antioxidant level, coffee prevents oxidative stress and, hence, inflammation, promoting overall health at the brain level.

However, one thing that should not be forgotten is that excessive consumption of caffeine may lead to adverse effects such as anxiety, restlessness, and disruption of sleep. Everything in moderation!

Does coffee make your metabolism faster and help you lose weight?

Yes, coffee can actually boost your metabolism only a bit to help out with weight loss. Here's how that goes:

CAFFEINE: It's a major stimulant in coffee, increases metabolic rate; thus, you will burn more calories.This stimulates an increase in adrenaline, which signals the body to break down fat and move it into the bloodstream.

APPETITE SUPPRESSION: It helps to reduce appetite, which means one does not have the feeling of hunger and probably eats less.
PERFORMANCE: Caffeine raises your performance to higher grounds, which may include strict exercising to burn extra calories, hence resulting in weight loss.

It is, however, important to realize that the actual effect may vary from person to person and that no significant weight loss would be attained with the intake of coffee alone without a proper diet and exercise routine. In addition, it reduces benefits by adding sugar, cream, or other high-calorie ingredients into your coffee.

How does coffee affect your mood?

Coffee can significantly influence your mood, and here’s how:

UPLIFTS MOOD: The caffeine in coffee stimulates the central nervous system, which can improve mood by increasing the levels of dopamine and other neurotransmitters.

REDUCES DEPRESSION RISK: Some studies have found a correlation between regular coffee consumption and a lower risk of depression.

BOOSTS ENERGY: The burst of energy you get from coffee can help you feel more positive and ready to tackle the day.

REDUCES STRESS: For some, the ritual of drinking coffee provides a comforting routine that can reduce stress and improve overall mental well-being.

That said, overconsumption or sensitivity to caffeine can lead to anxiety, irritability, and disrupted sleep, all of which can negatively affect your mood. It’s all about finding that sweet spot!

How does coffee intake affect diabetes risk?

There is an association between a reduced risk of type 2 diabetes and coffee consumption. A considerable number of studies have indicated that a habitual drinker of coffee has a lower risk of diabetes compared to a nondrinker. The mechanisms are not well known, but it is considered that antioxidants and other bioactive ingredients of coffee may contribute to improved insulin sensitivity and a reduction in inflammation.

Of course, this is balanced with the fact that many people add sugar, cream, or other high-calorie ingredients to their coffee, thus obliterating those beneficial effects. Everything in moderation!

What vitamins and minerals are in coffee?

Coffee might not be a multivitamin, but it does pack a surprising punch when it comes to nutrients. Here are some notable ones:

Vitamin B2 (Riboflavin): essential for energy production and overall cell function.
Vitamin B3 (Niacin): Supports brain function and skin health.
Vitamin B5 (Pantothenic Acid): Important for the synthesis of coenzyme A, which is crucial in metabolism.
Manganese: supports bone health and metabolism.
Potassium: helps regulate fluid balance, muscle contractions, and nerve signals.
Magnesium: vital for many processes in the body, including muscle and nerve function.

Though the amounts aren’t huge, they do contribute to your daily intake, making your coffee habit a bit healthier.

Does coffee affect cholesterol levels?

The cholesterol level may be influenced by consuming coffee, but it highly depends on the kind of coffee and how it is prepared. Following are a few important points:

Unfiltered coffee, such as that prepared by French press, Turkish, or espresso methods, can raise levels of LDL cholesterol because of its active compounds, cafestol and kahweol, which affect cholesterol metabolism.
Filtered Coffee: The paper filters, as found in drip coffee makers, filter out most of the cafestol and kahweol; hence, filtered coffee is the better option when there is an issue with cholesterol.

Drinking coffee in moderation, that is, no more than four cups a day, is usually safe for most people, but excessive consumption has been associated with higher levels of cholesterol.

If you're monitoring your cholesterol levels, filtered coffee would be perhaps the safest option.

Why does coffee make me sleepy?

Ironically, caffeine blocks adenosine receptors in your brain, which usually make you feel tired. Over time, your brain produces more adenosine receptors to compensate, so when the caffeine wears off, you're hit with more sleepiness than before. Plus, if you're a frequent coffee drinker, your body might have developed a tolerance, making coffee less effective at keeping you awake.

What are the benefits of coffee for skin and hair?

Some of the benefits of coffee for skin and hair are as follows:

For Skin:

EXFOLIATION: It is a good natural exfoliant that helps to peel off dead skin and helps in cell turnover.
SHRINKS PUFFY EYES: Caffeine in the coffee can help decrease the puffiness around the eyes and the dark circles.
PROTECTION FROM SUN: Coffee contains some antioxidants like polyphenols that may help in protecting your skin from UV damage.
CELLULITE REDUCTION: There is some evidence that coffee scrubs are beneficial in reducing cellulite.
ACNE TREATMENT: An antimicrobial effect of coffee could be used against bacteria that cause acne.

For Hair:

HAIR GROWTH: Caffeine can stimulate hair follicles, thereby promoting hair growth and reducing hair loss.
IMPROVED HAIR TEXTURE: The coffee treatment improves hair shine and smoothness, hence making the hair healthy-looking and full of life.
SCALP HEALTH: Caffeine balances the pH of the scalp, improving blood flow, hence creating an environment your hair will thrive in.

How many calories are in a cup of coffee?

A standard cup of black coffee (without any added milk, sugar, or flavorings) has about 2 calories. It's practically a free pass in the calorie department!

Coffee Drink	Calories (approx.)
Black Coffee	2
Espresso	2
Macchiato	13
Cappuccino	52
Latte	54
Flat White	54
Mocha	71
Blended Ice Coffee	96

Keep in mind that these values can vary based on the size, type of milk, and any added syrups or flavorings. If you're watching your calorie intake, it's good to be mindful of these extras.

REFERENCES:

https://www.medicalnewstoday.com/articles/322649#coffee-benefits

https://www.researchgate.net/profile/Astrid-Nehlig/publication/287211745_Effects_of_coffeecaffeine_on_brain_health_and_disease_What_should_I_tell_my_patients/links/63a611f8c3c99660eb9c0ce3/Effects-of-coffee-caffeine-on-brain-health-and-disease-What-should-I-tell-my-patients.pdf

https://pureearthcoffee.com/blogs/blog/the-benefits-of-coffee-for-enhancing-cognitive-function

https://neurosciencenews.com/caffeine-neuoplasticity-ltp-25255/

https://www.healthline.com/nutrition/coffee-increase-metabolism

https://diabetesjournals.org/care/article/37/2/569/29536/Caffeinated-and-Decaffeinated-Coffee-Consumption

https://www.medicalnewstoday.com/articles/coffee-and-cholesterol

https://www.healthline.com/health/high-cholesterol/coffee-link

https://www.webmd.com/cholesterol-management/coffee-cholesterol-connection

https://www.medicalnewstoday.com/articles/322875

https://www.healthline.com/health/coffee-in-hair