Are you a coffee addict? I am guilty with millions globally.
Millions of people drink coffee every day, making it one of the most well-liked beverages in the world. Its rich aroma and stimulating effects have made it a beloved morning ritual for many. However, like most things in life, coffee has its ups and downs. In this article, we'll explore the various aspects of coffee consumption, from its potential health benefits to its drawbacks and the darker side of excessive consumption.
Have you ever thought about:
What exactly is coffee?
Instant vs. organic coffee
Caffeine vs. Decaf
Can it improve your health, fitness, and sports performance?
Am I drinking too much or overdosing?
The best way to drink your cup of coffee
WHAT IS COFFEE?
Berries derived from coffee plants are roasted or ground to specification. The most popular varieties are
a) Arabica:
From the family of Ethiopian plants, it derives many varieties and is grown on high grounds with a mild temperature. Plantation requires a lot of care and attention and has a distinct flavor; hence, the price per cup increases.
b) Robust:
Grown in West Africa, Central Africa, and Southeast Asia. It can be grown at low altitudes with harsh temperatures and is easy to grow, cultivate, and harvest; hence, the cost per cup is within a reasonable range. It's used for instant and special blends.
It has more than fifty percent more caffeine than Arabica. Personally, I can vouch that during my travels to Thailand, Vietnam, and Indonesia, I tried the native coffee, which kept me up all night with my daily cup.
INSTANT vs. ORGANIC
Instant Coffee:
made from ground coffee extract by air or freeze drying into powder format.
However, there is not much difference between ground and instant coffee when compared to ground coffee, even though it has less caffeine.
The only red flag is the chemical acrylamide; compared to ground coffee, it has a higher level as this chemical is formed in the process of roasting.
Organic Coffee:
Best choice if health and quality are priorities on your list. Always check for organic certification, which is produced without harmful synthetic or artificial fertilizer, chemicals, etc.
USDA (Organic) and NO GMO (Certification)
CAFFEINE & DECAF VERISON
Caffeine:
One of the most powerful stimulants in the world. It is used for mind and body alertness and attention, and it has been shown to improve physical and mental performance.
When caffeine from coffee is absorbed into the bloodstream, it directly blocks adenosine. Let's see what adenosine is, as many would wonder. My analogy is: think of it as mental, physical, and digestion by product. When it gets accumulated, you will feel tired and sleepy (check out our blog on Why Sleep).
Caffeine blocks the effect of adenosine, and by increasing adrenal hormone (increasing heart rate and breath rate by increasing circulation makes you more alert and raises sugar in the blood) for energy and focus booster, in addition to dopamine (a pleasure hormone that makes you happy, motivated, and feel good), and finally norepinephrine (a chemical messenger that transmits nerve signals; it is also the flight-fight hormone).
De-Caffeinated :
As the name suggests, 97% of the beans are without caffeine, and you are left with 2–3% of caffeine. This is done by soaking the beans in water and solvent, mixing these methods, or as a stand alone. The next step is that once the caffeine is removed, it is washed, steamed, steamed and roasted.
This is ideal for people with:
Caffeine intolerance
Taking medications that could interact with caffeine
Who doesn’t like the bitter taste?
BENEFITS TO HEALTH, FITNESS, AND SPORT:
The main reason is that coffee is one of the best antioxidants in the world.
Present society in 2023,living with pollution, high stress work and personal environments, chemicals, additives in food, fast-paced life, etc., contributes to oxidative stress caused by free radicals (a chemical reaction during metabolism that could damage DNA, protein, and fat of cells), etc. Which could lead to numerous diseases, both physically and emotionally. Antioxidants = Scavenger of Free Radical
Powerful antioxidants found in coffee are : hydrocinnamics , Hydrocinnamic & Polyphenols.
6 Reason to love and drink Coffee:
Improves focus, alertness, mental clarity & cognition
Reduction of cardio vascular disease & certain types of cancers
Improves liver function
Reduction in type 2 diabetes
Increase in energy & happiness
Enhance sports performance ( for some athletes it is counterproductive)
At this very moment leading experts in medical & science communities are conducting research on Coffee, in a future blog will shall discus the latest’s findings with research links
9 Reasons never to abuse Coffee:
As per research, the upper limit of tolerance for the general healthy population is 400mg of caffeine(approximately 4 cups) per day. Tolerance levels may vary based on many individual factors.
9 Reasons :
Anxiety and irritability addiction (dependency leads to physical and psychological withdrawal)
Rapid heartbeat (varies when conducting physical activity or sports)
Muscle tremors and nervousness
Urge to urinate due to its diuretic effect (cut down on your number of cups).
Never take certain medications, pre-workouts, fat loss supplements, or certain herbs.
Insomnia (my suggestion: do not consume coffee after 11 a.m.)
Give it a good 10-hour gap prior to bedtime.
Fatigue (if you become dependent, it will be an energy dump when the effect diminishes).
High blood pressure (watch out for the danger zone)
Coffee is like the two sides of a coin: + and -. As with any exercise, food modification, or supplement, always consult your physician or medical doctor and do your own research to find what works best for you based on your personal tolerance levels.
NOTE: The above details are valid only if you consume coffee without sugar, milk, or any other fancy mixes. To keep it real, six days a week, I keep it straight up Americano/Espresso, and once week, I treat myself to AFFAGATO.
As with anything in life, do not get into habitual addiction; have it for one month, then replace it with tea for one week, then get back to it.
Coffee is a beloved beverage that offers a range of benefits when consumed in moderation. Ultimately, enjoying coffee in a balanced and mindful way can help you savor its many positives while minimizing the negatives.
I hope this article helps you make smart choices.
Check out my favorites:
Coffee subscription:
Coffee grinder :
Coffee machines :
Portable Coffee
References :
Caffeine, coffee, and appetite control: a review.
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Effects of coffee/caffeine on brain health and disease: What should I tell my patients?
Nehlig A.Pract Neurol. 2016 Apr;16(2):89-95. doi: 10.1136/practneurol-2015-001162. Epub 2015 Dec 16.PMID: 26677204
The Impact of Coffee on Health.
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Effect of Coffee and Caffeine Ingestion on Resistance Exercise Performance.
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Effects of Caffeine and Coffee on Human Functioning.
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The effect of coffee on blood pressure and cardiovascular disease in hypertensive individuals: a systematic review and meta-analysis.
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Caffeine content and antioxidant activity of various brews of specialty grade coffee.
Miłek M, Młodecki Ł, Dżugan M.Acta Sci Pol Technol Aliment. 2021 Apr-Jun;20(2):179-188. doi: 10.17306/J.AFS.0890.PMID: 33884855
Caffeine and exercise: metabolism, endurance and performance.
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Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance.
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Coffee and its consumption: benefits and risks.
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