Which is your favorite part of the day? For those of us that enjoy the warmth, aroma, and taste of the coffee the most anticipated part of the day is the morning and its ritual of sipping a cup of coffee.
Coffee is perhaps the most well-studied beverage on the planet. For the Americans coffee is favored daily beverage next to water. Now it’s quite safe to say that coffee has all but shaken off its reputation as potential villain in the diet. In fact, it’s more likely that it’s one of the best-studied, scientifically supported drinks. Here are some recent facts about coffee.
Facts about coffee:
- The NCA’s 2015 National Coffee Drinking Trends© (NCDT) also finds that 59% of Americans say they drink coffee each day, while 71% reported partaking at least once per week.
- Drinking coffee daily offers the additional reward of long-term health benefits in the form of a lower body weight, better blood sugar control, and better cardiovascular health (1,2).
- Coffee has natural health-benefitting components that are hard to get in the diet and from elsewhere.
- When consumed in moderation can be an integral part of a healthy diet (1-3).
- Coffee’s flavor is actually made up of a naturally complex masterpiece of phytochemicals.
Benefits of consuming coffee phytochemicals:
From recent scientific studies, we now know that those who drink coffee on a regular basis tend to live healthier lives, perhaps in part because it’s a unique delivery vehicle of certain antioxidant phytochemicals and beneficial amounts of caffeine, but also because it might displace other types of drinks such as sugary beverages in the diet (4).
Here are part of the benefits when consuming moderate and regular coffee:
- Caffeine can enhance both cognitive and physical performance (5-8).
- Caffeine is thermogenic and, if taken before a workout, can improve mood, reduce the perception of effort, and can increase the enjoyment of exercise (9).
- Melanoidins – have antioxidant properties (3).
- Chlorogenic acid – has antioxidant and blood-sugar supporting properties (10, 11).
- Niacin – Naturally present in coffee in small amounts is an essential vitamin necessary for normal metabolism, and is important to overall cardiovascular health (12).
- Pyrogallol – supports digestion and appetite (13).
- N-methylpyridinium (N-MP) – has potential benefits in supporting glucose utilization (14).
- Trigonelline – has antioxidative properties and shown to support healthy blood sugar levels and nerve function (15, 16).
that for coffee’s key benefits, without the risks, the solution is to avoid the type of poor-quality coffee that demands regular amounts of sugar and creamers, and instead to choose premium, or high-quality coffee that is delicious and satisfying.
So friends, continue enjoying coffee in a moderate range. I will certainly do.
- National Coffee Drinking Trends 2010, National Coffee Association. Accessed August 11, 2015, www.ncausa.org
- Bhaktha G et al. J Clin Diagn Res 2015;9(1):BC01-3.
- Kempf K et al. Am J Clin Nutr 2010;91(4):950-7
- Lopez-Garcia E, Van Dam R, PhD,. Li T, MD, Rodriguez-Artalejo F, MD,PhD et al. Association of long-term coffee consumption with total and cause-specific mortality. Ann Intern Med. 2008;148(12): 904–914.
- Desbrow B et al. The effects of different doses of caffeine on endurance cycling time trial performance. J Sports Sci 2012;30(2):115-20.
- Graham TE. Caffeine and exercise: metabolism, endurance and performance. Sports Med2001;31(11):785-807.
- Hogervorst E et al. Caffeine improves physical and cognitive performance during exhaustive exercise. Med Sci Sports Exerc 2008;40(10):1841-51.
- Davis K et al. Caffeine and anaerobic performance: ergogenic value and mechanisms of action.Sports Med 2009;39(10):813-32.
- Schubert M et al. Caffeine Consumption around an exercise bout: effects on energy expenditure, energy intake and exercise enjoyment. J Appl Physiol 2014;117:745-754.
- Ma Y et al. Chlorogenic Acid improves high fat diet-induced hepatic steatosis and insulin resistance in mice. Pharm Res 2015;32(4):1200-9.
- Nediani A et al. Relationship Between Metabolites Composition and Biological Activities of Phyllanthus niruri Extracts Prepared by Different Drying Methods and Solvents Extraction.Plant Foods Hum Nutr 2015.
- Robinson J et al. Meta-analysis of the relationship between non-high-density lipoprotein cholesterol reduction and coronary heart disease risk. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews. 2009.
- Rubach M et al. Multi-parametric approach to identify coffee components that regulate mechanisms of gastric acid secretion. Mol Nutr Food Res 2012; 56(2):325-35.
- Riedel A et al. N-methylpyridinium, a degradation product of trigonelline upon coffee roasting, stimulates respiratory activity and promotes glucose utilization in HepG2 cells. Food Funct 2014;5(3):454-62.
- Zhou J et al.. Curr Med Chem 2012;19(21):3523-31.
- Mowla A et al. Afr J Tradit Complement Altern Med 2007;6(3):255-61.
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