Have you ever read or heard that the coffee hurts?
In this article I present to you the quintessence of the research more solid than ever made on coffee.
In this way you will be able independently discrimination among the bullshit that emerge abundantly on the web and some more reliable fixed points from which to start for understand if the coffee hurts, if it is good or neither.
If you go on the web looking for information on coffee, you will surely find the "haters" of the coffee they say plague and horns on caffeine and coffee in general.
Coffee lends itself to controversy (I'll explain why later) and unleashes in some self-styled experts of natural cures of disproportionate emotional reactions.
- 1 THE 9 BENEFITS OF COFFEE (SCIENTIFICALLY VALIDATED)
- 1.1 1 BENEFIT) COFFEE HELPS FIGHT DEPRESSION
- 1.2 2 BENEFIT) COFFEE REDUCES THE RISK OF DEVELOPING SOME TYPES OF CANCER
- 1.3 3 BENEFIT) COFFEE HAS A PROTECTIVE EFFECT ON THE LIVER
- 1.4 4 BENEFIT) COFFEE APPEARS TO REDUCE THE LIKELIHOOD OF PARKINSON DISORDERS
- 1.5 BENEFIT 5) COFFEE SEEMS TO PROTECT AGAINST ALZHEIMER AND DEMENTIA
- 1.6 6 BENEFIT) COFFEE APPEARS TO REDUCE THE RISK OF DAMAGING TYPE II DIABETES
- 1.7 BENEFIT 7) COFFEE CAN REDUCE THE RISK OF ICTUS (DOES NOT CAUSE HEART CIRCULATION PROBLEMS)
- 1.8 8 BENEFIT) COFFEE IS A GREAT RESOURCE OF ANTIOXIDANTS
- 1.9 9 BENEFIT) COFFEE CAN EXTEND LIFE (REDUCE THE RISK OF DEATH)
- 2 ALL THE BENEFITS OF COFFEE - IN BRIEF
- 2.1 WHEN COFFEE CAN MALE
- 2.2 NOT ALL COFFEE ARE THE SAME: WHICH IS THE MOST BENEFICED COFFEE?
- 2.3 1. HOW TO AVOID COFFEE WITH RESIDUE OF PESTICIDES
- 2.4 2. HOW TO AVOID DEHYDRATION WHEN YOU DRINK COFFEE
- 2.5 3. HOW TO PREVENT THAT COFFEE REDUCES THE ASSIMILATION OF MINERALS
- 2.6 4. HOW TO REDUCE THE ACRYLAMIDE PRESENT IN THE COFFEE
- 2.7 CURIOSITY ABOUT ACRYLAMIDE
- 2.8 HOW TO REDUCE THE PRESENCE OF ACRILAMIDE
- 2.9 CONCLUSIONS
WHAT THE COFFEE LAYERS SAY
Coffee haters say it's terribly bad, acidifies the blood, causes any existing pathology and most of those not yet cataloged by medicine medicina
Cabbage, you can read about every coffee. Here are some examples I found on the web in Italy ...
Coffee is one caustic drug, a legal version of cocaine.
Coffee is teratogenic (causes mutations in the fetus).
Coffee is mutagenic (causes DNA mutations).
Coffee is extremely toxic.
Coffee is carcinogenic.
Coffee contains caffeine, one among the most dangerous 20 poisons of the planet.
Coffee heavily damages the liver.
Coffee has destructive effects on the renal system leading to dialysis and transplantation.
Coffee causes kidney stones and other parts of the body.
Coffee causes osteoporosis.
….all of this without citing the slightest scientific research who can help believe these extremist shootings.
On the contrary, what the most reliable research shows today are different beneficial and protective effects of coffee at the dosage of 2-3 cups per day.
Several of the benefits of coffee that you will find later in this article are the exact opposite of what is expressed in this Taliban list you saw above.
NO NEED OF COFFEE, BUT ...
Obviously, there is no need to consume coffee strictly to get better. But if you like coffee there is no reason to interrupt its use, indeed.
I honestly do not think that the authors who write things like these above act in bad faith.
In fact, I'm sure they are well-intentioned, but as you know, good intentions can generate monsters like bad intentions.
This is why I propose you to review the whole issue of coffee with the help of glasses of common sense and the most valid data up to date that we have available.
We'll do it in a moment. Meanwhile, have you ever asked yourself ...
... Where do these emotional reactions to coffee come from?
WHY DO COFFEE GENERATE DISPUTES?
Most likely the cause of most of this information that shoots at zero against coffee comes from some of the first medical news appeared on this drink.
In fact, early research suggested that coffee created various health problems.
The problem is that this initial research on the subject was not reliable enough from a methodological point of view.
Today we also have available more research more accurate (larger samples, longer evaluation times, etc.) compared to the first publications.
And the most recent and accurate research on coffee says more ... they talk about variable benefits and different protective effects for health.
What do the most recent and accurate research say about coffee?
THE 9 BENEFITS OF COFFEE (SCIENTIFICALLY VALIDATED)
1 BENEFIT) COFFEE HELPS FIGHT DEPRESSION
An interesting study says that drinking at least 4 cups of coffee a day halves the risk of suicide1.
This study involved a sample of well 208.424 people!
Another study from the prestigious Harvard University showed that women who drink at least 4 cups of coffee a day have a lower risk of developing depression compared to the others2.
2 BENEFIT) COFFEE REDUCES THE RISK OF DEVELOPING SOME TYPES OF CANCER
Coffee like others natural anticancer foods proves to be protective for two of the types of cancer that sadly lead the ranks of the most deadly:
The cancer to the liver and colorectal cancer.
Coffee seems capable of reducing up to -40% the risk of liver cancer3.
While, for colorectal cancer coffee seems to be able to reduce by -15% the risk of getting sick4.
3 BENEFIT) COFFEE HAS A PROTECTIVE EFFECT ON THE LIVER
La cirrhosis (a disease that often attacks the liver of alcoholic drinkers) is a disease that destroys liver cells.
Coffee also seems to have the ability to protect the liver from liver cirrhosis by reducing its risk to a -80% for those who drink at least 4 cups of coffee a day5.
4 BENEFIT) COFFEE APPEARS TO REDUCE THE LIKELIHOOD OF PARKINSON DISORDERS
Parkinson's disease is the second largest neurodegenerative disease against which the medicine is devoting great efforts still unsuccessful.
Coffee (with caffeine, not decaffeinated) has been shown to protect against the onset of this terrible disease by reducing its risk from -32% up to -60%6.
BENEFIT 5) COFFEE SEEMS TO PROTECT AGAINST ALZHEIMER AND DEMENTIA
Alzheimer's disease is the first major unresolved neurodegenerative disease leading to cognitive dementia.
Several studies show coffee drinkers a significant reduction in the risk of getting Alzheimer's until -65%7-8 .
6 BENEFIT) COFFEE APPEARS TO REDUCE THE RISK OF DAMAGING TYPE II DIABETES
Il type II diabetes is characterized by high blood sugar, poor insulin production and insulin resistance.
Type II diabetes is the most frequent with approximately 90% of diagnosed cases.
Many different and extensive studies all focus on this benefit of coffee. The coffee just seems capable of halve the risk of type II diabetes9.
A large study incorporated data from other 18 studies on the anti-diabetes benefits of coffee with a total of almost half a million participants.
The conclusion of this macro-study was that every cup of coffee addition in the day lowers of -7% the risk of type II diabetes10.
7 BENEFIT) COFFEE CAN REDUCE THE RISK OF ICTUS (NOT CAUSING CARDIOCIRCULATOR PROBLEMS)
Coffee does not really represent a danger to blood pressure, because even if it is true that it raises blood pressure, its contribution is often minimal (only 3-4 mm / Hg)11.
Furthermore, the effect of coffee on pressure tends to be reduced with the continuity of its use12. This happens in most cases but not for all individuals.
So it still remains valid that you sensitive individuals they must reduce or eliminate coffee according to the instructions of their doctor. In their case, in fact, the "blood pressure" effect of coffee can be more pronounced.
So the mental association between coffee and cardiac risk in general seems unmotivated and groundless.
On the contrary, several studies show a potential protective effect of coffee on heart health13 and to lower the risk of stroke14.
8 BENEFIT) COFFEE IS A GREAT RESOURCE OF ANTIOXIDANTS
No one ever thinks about it but coffee (strangely) is one of the major dietary sources of antioxidants.
Il antioxidant contribution of coffee it could often exceed that from fruit and vegetables in many individuals15.
9 BENEFIT) COFFEE CAN EXTEND LIFE (REDUCE THE RISK OF DEATH)
Starting from all the benefits you have already seen, it is a natural consequence that coffee in general can extend life.
Some studies have confirmed this trend, which is particularly pronounced in those who already suffer from type II diabetes16.
So coffee in general can lengthen life17 and this is even more true for people with type II diabetes.
ALL THE BENEFITS OF COFFEE - IN BRIEF
Un moderate consumption of coffee (2-3 cups a day) could protect against various diseases including ...
- Parkinson's disease
- Alzheimer's disease
- Type II diabetes
- Liver pathologies
Furthermore, other secondary benefits (always based on research) are:
- Fat burning effect
- Physical energy
- Attention and memory
WHEN COFFEE CAN MALE
- Use coffee too late in the evening it can induce insomnia or poor restorative sleep especially in sensitive individuals.
- If you suffer from anxiety and you feel it getting worse with the use of coffee, obviously it will be better to reduce it or eliminate it.
- If you suffer from hypertension coffee could make it worse, so in this case, your doctor may recommend reducing or eliminating it.
NOT ALL COFFEE ARE THE SAME: WHICH IS THE MOST BENEFICED COFFEE?
Some weak points of coffee they can be corrected with the choice of a qualitatively adequate raw material.
The weak points of coffee are essentially four:
- Pesticide residues
- Increase diuresis (dehydration)
- Reduces the absorption of some minerals
- Presence of acrylamide
Let's see how to reduce or eliminate these weaknesses ...
1. HOW TO AVOID COFFEE WITH RESIDUE OF PESTICIDES
... Easy, just use organic coffee.
Organic coffee is easy to find in any organic food store.
While, for the bar espresso you will need to stock up on the "green" or bio bars.
However, when it happens, a normal coffee will occasionally give no particular problems, the important thing is the choices you make on a daily basis.
2. HOW TO AVOID DEHYDRATION WHEN YOU DRINK COFFEE
Coffee stimulates you to pee more, so in order not to produce a negative balance of body fluids take the good habit of drinking in abundance.
In particular, two healthy ones moisturizing habits I'm…
- As soon as you wake up: a nice 500ml glass of warm (not boiling) water with half a lemon juice and 5-10 fresh ginger juice drops.
- During the day: consume some cups of herbal tea away from meals. Change the tastes according to your liking. You can combine healthy but not very pleasant plants with plants with a pleasant taste (so as to nullify the taste of the former). An example? milk thistle and orange flowers.
3. HOW TO PREVENT THAT COFFEE REDUCES THE ASSIMILATION OF MINERALS
Basically enough for you avoid drinking coffee after meals.
If you like coffee well, it is best to do it between meals. In this way you reduce and eliminate the interaction between coffee and nutrients taken with meals.
If you have coffee at breakfast, ok, the important thing is that the associated intake of coffee and other foods is not repeated at every meal of the day.
So if you use coffee at breakfast, don't use it after lunch, much less after dinner.
4. HOW TO REDUCE THE ACRYLAMIDE PRESENT IN THE COFFEE
Recently it has been discovered that numerous foods (especially those from the bakery) have a certain amount of acrylamide.
The first researchers who discovered this fact were very disappointed because they knew well how this molecule used frequently in biology laboratories was toxic.
But don't panic because I anticipate that ...
- The amount of acrylamide that you can take with a few cups of coffee a day is not a health concern.
- Food safety authorities Europeans dealt with the topic acrylamide estimating the average acrylamide exposure is below risk levels18.
- Acrylamide toxicity depends on the dose and research shows that the potential damage caused by this substance occurs with dosages from 200 to 2000 that are greater than those assumed by the average European citizen19.
- While dose-dependent toxicity has been demonstrated Acrylamide has not been shown to cause harm to the dose that can be taken with 2-3 cups of coffee a day. On the contrary, i benefits of coffee at neurological level, against diabetes II and for the protection of the liver.
CURIOSITY ABOUT ACRYLAMIDE
Acrylamide is a molecule that is formed by chemical reaction when glucides (carbohydrates) associated with certain amino acids (asparagine) are subjected to temperatures above 120°C.
The same reaction occurs abundantly in the French fries!
French fries are the common food with the highest concentration of acrylamide. Much more than a cup of coffee ...
The problem of acrylamide is not unique to coffee, but it also occurs with other food products (similar to the French fries I mentioned earlier).
I instant coffee they contain on average twice as much acrylamide compared to fresh roasted coffee20.
And it will surprise you to know that coffee substitutes like i cereal coffee (chicory, barley and the like) can also contain four times the acrylamide content compared to normal coffee20.
HOW TO REDUCE THE PRESENCE OF ACRILAMIDE
To reduce the acrylamide content of normal coffee it is recommended to wait at least half an hour before consuming it.
The ideal could be to prepare it the day before and drink it heated the next day. Obviously this solution is applicable only to coffee at home and not to the coffee bar.
It would be a little strange to call the bar half an hour before and ask the bartender ...
"Sorry dear, will you make me a long coffee that I am there in half an hour?"
If this solution does not please you because you are afraid of the ciofeca effect, then the solution is the following ...
Long roasted roasted coffees (dark roasted) of darker color are those that paradoxically contain less acrylamide20.
In fact the acrylamide concentration peak is formed during the first stages of cooking and is reduced as cooking progresses.
Then shorter roasting coffees (light rosted) of lighter color contain more acrylamide20.
Given that we do not need coffee to live well and in good health, this stimulating drink seems to help in the prevention of several important diseases.
Coffee has proven to help prevent the main ones neurodegenerative diseases, the heart, against theictus, type II diabetes and for liver protection.
One of the few weaknesses of coffee is the presence of acrylamide, a toxic molecule that is formed by cooking different foods, first of all French fries.
The concentration of acrylamide in coffee is so low that it does not give rise to justified concerns. In fact, how could you verify from all the research I presented to you the beneficial effects of coffee prevail.
Some suggestions to improve the health quality of coffee and reduce its weak points could be ...
Scegliere organic coffee, let it rest for half an hour (when you can do it), drink it away from meals and drink plenty of fluids during the day (advice always valid).
In this way the benefits of coffee already verified can be refined even more. I hope this coffee analysis will help you decide whether to use it and how often to do it.
To date the most accurate searches are pro coffees, and what do you think of coffee? do you think it is good or bad? If you have any comment or suggestion write about it on intermittent fasting at the bottom of the article in the space dedicated to comments. Thanks!
See you soon,
PS If you found the article useful, share it using the buttons at the bottom of the article. For you it's a small action but for me it means a lot!
MEDICAL AND LEGAL DISCLAIMER:
The information provided by the manuelcasadei.com website is not intended to diagnose, treat and prevent any discomfort or disease. The user of this website is always responsible for his health and Manuel Casadei encourages you to follow these advice with the approval and supervision of a trusted doctor and disclaims any responsibility for actions taken following what is written in these pages.
Images: Google Images.
1. 'A Prospective Study of Coffee Drinking and Suicide in Women"Ichiro Kawachi and coll.
2. 'Coffee, Caffeine, and Risk of Depression Among Women”By Michel Lucas and coll.
3. 'Coffee Consumption and Risk of Liver Cancer: A Meta-Analysis”By Susanna C. Larsson and Alicja Wolk
5. 'Coffee, cirrhosis, and transaminase enzymes”By Klatsky AL. and coll.
6. "Association of Coffee and Caffeine Intake with the Risk of Parkinson Disease" by G. Webster Ross and coll. (http://jamanetwork.com/journals/jama/fullarticle/192731)
7. "Does caffeine intake protect from Alzheimer's disease?" By L. Maia and A. De Mendonça (http://onlinelibrary.wiley.com/doi/10.1046/j.1468-1331.2002.00421.x/full)
8. "Caffeine intake and dementia: systematic review and meta-analysis" by Santos C. et al. (https://www.ncbi.nlm.nih.gov/pubmed/20182026)
9. "Coffee consumption and risk of type 2 diabetes mellitus" by Rob M van Dam and Edith JM Feskens (http://www.sciencedirect.com/science/article/pii/S014067360211436X)
10. "Coffee, Decaffeinated Coffee, and Tea Consumption in Relation to Incident Type 2 Diabetes Mellitus - A Systematic Review With Meta-analysis" by Rachel Huxley et al. (http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/773949)
11. "Genetic determinants of blood pressure responses to caffeine drinking" by Renda G. et al. (https://www.ncbi.nlm.nih.gov/pubmed/22170367)
12. "Effects of Caffeine on Blood Pressure" by Martin G. Myers and coll. (http://jamanetwork.com/journals/jamainternalmedicine/article-abstract/609886)
13. 'Coffee consumption and risk of coronary heart diseases: A meta-analysis of 21 prospective cohort studies "by Jiang-nan Wu e coll. (http://www.sciencedirect.com/science/article/pii/S0167527308008498)
14. "Coffee Consumption and Risk of Stroke: A Dose-Response Meta-Analysis of Prospective Studies" by Susanna C. Larsson and Nicola Orsini (https://academic.oup.com/aje/article/174/9/993/168426/Coffee-Consumption-and-Risk-of-Stroke-A-Dose)
15. "Intakes of Antioxidants in Coffee, Wine, and Vegetables Are Correlated with Plasma Carotenoids in Humans" by Arne Svilaas et al. (http://jn.nutrition.org/content/134/3/562.short)
16. "Coffee consumption and risk of total and cardiovascular mortality among patients with type 2 diabetes "by S. Bidel and coll. (https://link.springer.com/article/10.1007/s00125-006-0435-9)
17. "The Relationship of Coffee Consumption with Mortality" by Esther Lopez-Garcia and coll. (http://annals.org/aim/article/668690/relationship-coffee-consumption-mortality)
18. "Scientific Opinion on acrylamide in food" EFSA Panel on Contaminants in the Food Chain (CONTAM) (http://onlinelibrary.wiley.com/doi/10.2903/j.efsa.2015.4104/full)
19. "Toxicology" ed. 2010 Casarett & Doull's by Curtis D. Klaassen
20. "Studies of acrylamide level in coffee and coffee substitutes: influence of raw material and manufacturing conditions" by Mojska H. et al. (https://www.ncbi.nlm.nih.gov/pubmed/24325083)