Enjoy a Cup of Coffee without Guilt

Do you enjoy a cup (or two) of coffee in the morning?  I do!  I’m happy to report caffeine has some valuable health benefits!  Remember, it’s caffeine that provides the benefits, so avoid all the high caloric fancy drinks.  A 16 oz. cup of coffee contains only two calories; while a 16 oz. flavored latte with 2% milk contains 250 calories and 6 grams of fat!   

The facts:

Several studies have shown caffeine to be beneficial in protecting cognition during aging and decreasing the risk of Alzheimer’s disease (Cao et al, 2011; Arendash & Chuanhai, 2010). 

“Several cross-sectional human studies have reported that caffeine/ coffee consumption in both young and normal aged adults are associated with better cognitive performance” (Arendash & Chuanhai, 2010).

Women who drink coffee are slightly less likely to develop heart failure than those who do not and about 25% less likely to have a stroke than non-coffee drinkers (Harvard News Letter, 2011). 

Men and women who drink coffee are less likely to develop blood clots than those who do not drink coffee (Harvard News Letter, 2011).

“Drinking a few cups of coffee a day was linked to lower rates of estrogen-negative breast cancer, type 2 diabetes, and aggressive prostate cancer “(Harvard News Letter, 2011, para. 7).

Coffee is high in dietary phenols which are antioxidants (Cao et al, 2011).

Coffee has anti-inflammatory properties thought to be responsible for reported reduction of heart disease and several cancers (Cao et al, 2011).

Caffeine at moderate doses (1-3 mg_kg-1) increases metabolism and is a proven ergogenic aid (Tunnicliffe, Erdman, Reimer, Lun, & Shearer, 2008). 

A study found coffee to improve performance and endurance during prolonged exercise, as well as enhance short-term, high intensity performance, enhance concentration, reduce fatigue, and increase alertness (Palmer, 2011).

Coffee effects people differently, so moderation and common sense are important.   People who experience jitters or anxiety should reduce or eliminate their consumption.  Also, most people should enjoy their coffee prior to the late afternoon to avoid sleep problems.  While moderate coffee consumption can be enjoyable and provide health benefits, it is important to remember that adding sugar and milk increases calories.  Be aware of using creamers with unhealthy ingredients - especially partially hydrogenated oils (trans fats).

References:

Arendash, G. W., & Chuanhai, C. (2010). Caffeine and Coffee as Therapeutics Against

     Alzheimer's Disease. Journal Of Alzheimer's Disease, 20117-126. doi:10.3233/JAD-

     2010-091249

Cao, C., Wang, L., Lin, X., Mamcarz, M., Zhang, C., Bai, G., & ... Arendash, G. (2011).

     Caffeine Synergizes with Another Coffee Component to Increase Plasma GCSF:

     Linkage to Cognitive Benefits in Alzheimer's Mice. Journal Of Alzheimer's Disease,

     25(2), 323-335.

Palmer, S. (2011). Coffee Offers Potential Health Perks. Environmental Nutrition,

     34(12), 2.

Tunnicliffe, J. M., Erdman, K., Reimer, R. A., Lun, V., & Shearer, J. (2008).

     Consumption of dietary caffeine and coffee in physically active populations:

     physiological interactions. Applied Physiology, Nutrition & Metabolism, 33(6), 1301-

     1310. doi:10.1139/H08-124