Rich in beneficial substances, it emerges from new research that associates moderate consumption with a reduced risk of cardiovascular disease and type 2 diabetes
Caffeine is known to be the culprit in the association between excessive consumption of coffee and the greater propensity to problems such as insomnia and even an increase in blood pressure. However, since the drink is not limited to caffeine but rather to a sum of protective compounds, scientific literature gathers evidence on its benefits.
A recent review, published in periodic GeroSciencelinks coffee consumption with a reduced risk of cardiovascular disease, diabetes type 2 and metabolic syndrome – a disorder characterized by the accumulation of abdominal fat, hypertensionas well as high glucose levels and changes in blood levels cholesterol. Kidney diseases are also highlighted in the article.
To establish the associations, the researchers examined 284 studies. “The work provides a lot of evidence that coffee is good for your health, but it is still worth underlining that more research is needed,” says nutritionist Celso Cukier, of the Israelite Albert Einstein Hospital.
The expert draws attention to the different versions of the cereals and the distinctions in the way they are prepared and also the quantity and way the drink is ingested. “The signs refer to moderate consumption”, comments the nutritionist. Some medical guidelines suggest three to four cups per day for a healthy adult.
It is also recommended not to exceed the threshold of 400 mg of caffeine per day. On average, one cup (150 ml) of brewed coffee contains 100 mg of the substance. The espresso type tends to contain 150 mg of stimulant in 75 ml, which in this version is the amount usually drunk per cup.
Exaggerations, especially in the afternoon, can disturb the sleep. This is because caffeine interferes with neurotransmitters – chemical messengers responsible for communication between neurons – involved in improving mood and reducing feelings of tiredness.
Protective formula
In addition to this stimulant function, caffeine is proven to offer cardiovascular protection. The substance is part of the xanthine family and has antioxidant and anti-inflammatory effects that help protect the endothelium, the cellular carpet that covers the vessels.
But the new study cites other components of the drink for the same benefits. This is the case of polyphenols, in particular chlorogenic acid, which fights oxidative stress and protects the arteries.
Other components of the group are also mentioned in the work, such as enterodiol and enterolactone, but for their potential in modulating blood glucose levels. Which helps explain the link to reduced risk of type 2 diabetes.
Coffee also offers mineral salts, such as potassium and magnesium, as well as niacin, a B complex vitamin. This trio of micronutrients is an ally of cardiovascular health.
Forms of consumption
All this richness is usually maintained in different preparation methods, but the espresso type – which is obtained at high pressure through a specific machine – tends to concentrate the compounds more.
Straining, in a paper filter or cloth strainer, has an advantage. In this type of preparation, filtration retains the fatty molecules present in cereals, such as cafestol, which can increase cholesterol levels.
The way you sweeten it can compromise the benefits of the drink. For some connoisseurs, who know all the subtleties of taste, the right thing to do is to drink black coffee. For those who don’t have a trained palate, the sugar It can be a partner, as long as in moderation.
“Patients with diabetes must pay particular attention,” underlines the doctor. The ideal is to follow the instructions of the healthcare professional who carries out the monitoring. Cukier also points out that each gram of sugar offers four calories, so overdoing it ends up contributing to weight gain. “Artificial sweeteners can be used, if necessary, but without exaggerating”, suggests the doctor.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
