Caffeinated and motivated. Most days that's how I describe my life, and I know I’m not alone. Coffee is the preferred fuel of hi...
Caffeinated and motivated. Most days that's how I describe
my life, and I know I’m not alone. Coffee is the preferred fuel of
high-powered executives, soccer moms, and 6 a.m. CrossFit junkies. With
such a loyal band of groupies, it’s not surprising there's been such
scientific interest in our BFF joe.
The recent cohort study
to hit the news has us all raising our No. 1 Pug Mom mug in a
caffeine-induced high. Conducted across 10 European countries with more
than half a million men and women, researchers found the heaviest coffee
drinkers had the lowest risk of all-cause mortality (translation:
drinking coffee may help reduce risks for common causes of death). Even
the decaf version offered life-enhancing benefits in half the countries
analyzed.
This isn’t the first study to give coffee
drinkers an I’ll-live-forever pat on the back though. Another large
group study with more than 90,000 American adults found that coffee
drinking (regular or decaf) lowered the risk of death across the board.
Science-Backed Coffee Talk
But
what exactly is coffee’s role in helping people live longer?
Apparently, it’s got a pretty long CV. Here are a few highlights (from
science) that back it up.
- BAI, blueberries: In one study, coffee was found to be the greatest source of antioxidants
in the Western diet (more than fruits, vegetables, and, yes, even
wine). While upping your caffeine game may not be advised for individuals with high blood pressure, research suggests moderate consumption may lower the risk of heart disease and stroke.
- Decaf doesn't mean de-healthified: A number of research studies and systematic reviews have found that drinking coffee (in some cases, especially decaf) may help reduce the risk of diabetes by as much as almost 50 percent.
- Up
the cup: One large study found that just two cups of coffee per day
reduced the risk of colorectal cancer by 26 percent, while other research found the same serving slashed the risk of liver cancer by 43 percent.
- Coffee breaks are the new snack times: Coffee may be your new bestie when it comes to a balanced diet. Research suggests caffeine may help temporarily boost metabolism and increase fat burning by as much as 29 percent.
- Nothin' but love for ya, liver: Coffee may actually improve the liver's function.
Studies suggest your daily joe may help mediate the onset of liver
cirrhosis (a.k.a. the permanent scarring of liver tissue caused by
alcoholism, hepatitis, or uncontrolled metabolic syndrome).
- Not just for hangovers: A strong cuppa joe may be your go-to brain juice after a late night out, but science suggests it may also aid in chronic decline as well as reduce the risk of Alzheimer’s disease and other forms of dementia.
Moon Happy juice: One large study
on over 50,000 women in the United States found that caffeinated coffee
helped reduce the risk of depression by 20 percent. Happy brew, happy
you.
Now, before you go rushing out to Starbucks
for a double chocolate chip Frappuccino with extra whip and sprinkles
announcing to the barista and your entire Instagram following that a
dietitian told you to do it, let’s think this through. While coffee on
its own may offer some healthful benefits (see above), how you drink it
will determine whether or not you reap the rewards. Here are the ways I
recommend getting the most out of your coffee order so you can live
forever (that’s a joke).
1. Avoid the Orange Mocha Frappuccinos
Do
you want some coffee with your sugar and cream? If the beneficial
active ingredients of coffee are in the espresso (decaf or caffeinated),
downing a coffee drink that is no more than 10 percent caffeine
probably isn’t the best bang for your caloric buck. Most large blended
coffee drinks pack well over 500 calories, over 60 grams of sugar, and
20 grams of saturated fat that quickly counteract any of the heart,
blood sugar, and weight management benefits.
2. You Wear LBDs, So Drink LBCs
Once you’ve given up the syrup-soaked coffee drinks that some places call "smoothies,"
go easy on what else you add to your joe. Each pack of sugar adds 4
grams of sugar, and each little half-ounce cream container adds 20
calories. Tuck into three double doubles throughout the day, and you’re
looking at an extra 210 calories each day. For the record, that’s the
equivalent of one doughnut. I’m not telling you to pick out a different
Krispy Kreme every morning to pair with your black coffee, but hey, it’s
(tasty) food for thought.
3. Consider Coffee a Treat
Since
most of the research we have to date are cohort observational studies,
we don’t know if it was the addition of coffee or the absence of
something coffee was replacing that contributed to most of the apparent
benefits. I play it safe by enjoying coffee in place of another treat or
sugary beverage I already have in my diet such as dark chocolate, ice
cream, or a happy hour cocktail.
4. Coffee Cake Is Still Cake (Shocking, We Know)
Anytime
a headline sings the praises of a particular food or food component,
the food industry has a field day cramming it into everything it can.
Coffee cakes, coffee donuts, coffee cookies, cereal, coffee shakes, and
coffee brownies all get health halos by slapping a “made with coffee”
label on the front. Truth serum: Coffee-flavored cakes are still
cakes. Even if a bakery or food manufacturer did manage to squeeze a
single shot of espresso into their brownie (which, let’s be real, is a
stretch), the benefits would quickly be outweighed by the sugar and fat.
Dark chocolate infused with coffee or morning smoothies made with cold
brew are a different story.
5. Curb the Coffee Addiction
More
is not always better. Like everything in nutrition, we’re always
balancing the risks and benefits of consuming more of any food or
nutrient. Coffee is no different. We all know headaches, nervousness,
irritability, insomnia, and any other unpleasant side effects of
overdoing it on the energy juice never feel great. Unless you’ve got
clearance from your doctor, most healthy adults should limit their
intake to no more than 400 milligrams of caffeine per day; that's about
the equivalent of three 8-ounce cups. Also, pay attention to your body.
Most caffeine highs last between four and six hours, so cut yourself off by mid-afternoon if it’s interfering with your zzzs.
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