Coffee is an important part of the daily routine for many of us. It is among the most consumed beverages worldwide, surpassing cola and beer! But what is the truth of the associations between coffee consumption and a variety of ailments and diseases?
The main concerns arise regarding its caffeine content. As you well know dear reader, caffeine is the most widely consumed physiological stimulant worldwide and has been held responsible for increased blood pressure among other conditions. However, it has recently been discovered that such consideration is not entirely true and that it is also found among other potentially beneficial compounds in coffee. This has given a positive twist to its consumption.
Over the last 20 years, increasingly consistent scientific evidence has been obtained on the beneficial effects of coffee consumption for a number of chronic diseases, including some types of cancer (endometrial, prostate, colorectal and liver), cardiovascular diseases, metabolic-related conditions (such as type 2 diabetes and metabolic syndrome) and neurological conditions (such as Parkinson’s disease, Alzheimer’s disease and depression). Although the evidence is still being compiled from more advanced and precise studies, here are some aspects.
Antioxidant properties
Coffee may have antioxidant and anti-inflammatory actions. The main components that exert such effects are phenolic compounds, caffeine, diterpenes, trigonelline and melanoidins. These compounds are higher in green coffee seeds, and together with tannins, lignans and anthocyanins significantly determine the quality, aroma and flavor of coffee.
Caffeine has been by far the most studied component of coffee due to its effects on the brain, as well as on the cardiovascular, respiratory, renal and gastrointestinal systems, and on adipose tissue. Two other substances, cafestol and kahweol, are associated with direct antioxidant properties, and indirectly stimulate detoxifying metabolism.
Another compound that shares this type of properties is trigonelline, a vegetable alkaloid derivative of vitamin B6, and contributes to the bitterness of coffee. This substance decreases the concentrations of oxidative compounds in the pancreas. Melanoidins, also contained in this aromatic beverage, can exert antioxidant and anti-inflammatory activities. Something that we should take into account is that everything indicates that the antioxidant activity of coffee can diminish as coffee is roasted for a longer period of time.
Coffee and Microbiota
The anti-inflammatory effects of coffee can also be mediated by the alteration of the intestinal flora or microbiota. There is evidence that coffee consumption modifies the relationship between the main groups of intestinal microorganisms (Proteobacteria, Actinobacteria, Bacteroidetes and Firmicutes) in favor of an anti-obesity profile.
It has been found to increase bifidobacteria, a group that is being investigated for its effect in reducing the risk of Parkinson’s disease.
Coffee and Cancer
A negative relationship between coffee consumption and cancer risk has been observed. The phytochemical compounds contained in coffee (diterpenes, melanoidins and polyphenols) may exert beneficial effects, including inhibition of cellular oxidative stress and damage.
These actions may have an inhibitory role in the transformation of a normal cell into a malignant tumor. In addition to having general effects at the cellular level, coffee consumption may exert site-specific benefits by decreasing the risks of endometrial and breast cancer.
It has also been associated with decreased risk for colorectal cancer because it promotes the excretion of bile acids and neutral sterols in the colon, alters the composition of the microbiota that inhabits this site, and increases intestinal motility in the rectal region.
Coffee is also negatively associated with non-alcoholic fatty liver disease and with the decrease of hepatic fibrosis, both chronic alterations that precede hepatocellular carcinoma.
Metabolic and Cardiovascular Health
Compounds in coffee act on insulin and glucose metabolism, increasing insulin sensitivity and slowing the appearance of blood glucose. Insulin resistance has also been associated with the risk of gallstones. In addition, caffeine also increases urinary excretion of calcium and oxalate, reducing the risk of gallstones. While its aforementioned antioxidant function contributes to the maintenance of cardiometabolic health.
Mental Health
Caffeine and other compounds in coffee may have a neuroprotective action. It also promotes the release of beneficial transmitters such as dopamine. Its antioxidant effect has been associated with neurogenesis (the process by which neurons are generated).
Possible harmful effects of coffee and caffeine consumption
It is clear that in order to have the aforementioned benefits of coffee, we should consume good quality coffee (preferably cultivated without pesticides), not too roasted and preferably without any additives (sugar, milk, cream, alcohol, among others), prepared in the correct way (without boiling).
In addition, lead a healthy life free of consumption of other potentially toxic substances such as tobacco, alcohol, sugar, non-prescription drugs or other drugs. The potentially adverse results of coffee such as increased risk of lung and gastric cancer were found in people who also had the habit of smoking.
Another important aspect is that we must filter it so that lipids (fats) that would otherwise pass into the blood remain in the filter. However, there is no evidence that long-term coffee consumption is associated with an increased risk of dyslipidemia or other outcomes related to an increase in serum lipids.
Caffeine has been associated with acute increases in blood pressure in non-habitual drinkers. This may be due to the fact that regular coffee consumption may induce tolerance and, therefore, a lack of significant effects at the blood vessel level. In addition, the antioxidant compounds contained in coffee may counteract the effects of caffeine in increasing blood pressure. So if you are new to coffee consumption, start with good quality coffee and in small doses.
Coffee should not be consumed during pregnancy, since it has been found to be associated with low birth weight, pregnancy loss and infant leukemia. Caffeine passes through the placental barriers, exposing the fetus during a period that may be long depending on the mother’s consumption, which may affect its growth. It is better not to consume coffee and to maintain healthy habits during pregnancy and breastfeeding.
Research on the benefits of coffee is still in development and although most of the positive effects are substantiated, there are still certain limitations. For example, the doses analyzed in these studies range between 3 and 5 cups of coffee per day. But as we all know, everyone prepares coffee to their own taste, some with more than others, the cups vary in the amount of liquid that they can contain and although in the region there is very good quality coffee, this can vary among the different brands that are marketed.
The variations will also depend on the degree of roasting, the methods of preparation (filtered or boiled), the method of drying, processing (decaffeinated, solubilized, among others that it can receive) as well as the complements that are added to it (sugar, dairy products, vegetable creams, flavorings, among others).
This note required a little more than 10 cups of coffee from Coatepec, and surely the elaboration of all the studies that support it required an enormous amount of sacks of coffee from all over the world. In this regard, coffee is grown in more than 53 countries. All of them are located in tropical zones. Mexico is among the top ten producers.
In any case, science indicates that coffee can be part of a healthy diet, the more natural the better.
Information with science for Oliva Noticias Multimedios
Gladis Yañez and Rodrigo López
From Sábados en la Ciencia
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