We open our eyes in the morning and the first thing we want is our cup of black coffee. It wakes us up, it makes us happy. It helps us strike a conversation and it helps us stay productive. The sweet aroma of the coffee resolves every confusing thought in our mind.
One coffee and too many emotions. Let’s thank Kaldi, the Ethiopian goat herder who is attributed for discovering coffee for the first time (though there are other legends associated with the discovery of coffee, this one is the most talked about), that he gave the world its one of the most popular beverages alongside water and tea.
Coffee is a beverage that embodies a rich history and a complex culture that spans the globe. Starting from Ethiopia, and coming all the way to Europe, the aroma of coffee has been spreading since 800 AD. and Now people can’t start their day until coffee gets in their system.
Coffee, in its purest form offers a profound experience to those who indulge in its robust flavor profile. From bustling cafes to quiet mornings at home, black coffee remains a timeless companion for many, cherished not only for its stimulating properties but also for its inherent elegance and versatility.
Are we all drinking 3-4 cups of black coffee daily without knowing the properties of this drink and how it impacts our body and overall health? Too much to call it your favorite drink. It is understood that coffee is your lifeline but without knowing how it works, the consumption would not be good for your health.
Before taking that sip of coffee that you are drinking right now while reading this, why not dive into the world of black coffee to know how it is associated with your health?
How Do You Like Your Coffee?
Brewing coffee is an art that encompasses various techniques. From the simplicity of a pour-over to the ritualistic precision of espresso, there exists a method to suit every palate and preference.
- Pour-over brewing, characterized by its slow and deliberate process, allows for meticulous control over-extraction, resulting in a clean and vibrant cup.
- French press brewing, on the other hand, extracts oils and sediments from the coffee grounds, yielding a full-bodied brew with a rich mouthfeel.
- Espresso, with its intense concentration and velvety crema, stands as the epitome of black coffee elegance, offering a potent dose of caffeine wrapped in a layer of luxurious foam. Whether enjoyed as a standalone shot or the foundation of specialty drinks like lattes and cappuccinos, espresso remains a cornerstone of coffee culture worldwide.
Nutritional Profile:
Let’s check out the nutritional profile of coffee so you can know what nutrients you are consuming with the intake of your favorite drink.
Caffeine:
- It is a known fact that coffee contains caffeine which is why it also works as an energy booster for a lot of people. People working out prefer drinking black coffee before lifting weights.
- Coffee contains caffeine that stimulates your brain and nervous system. Caffeine is the reason why coffee helps to open your eyes instantly in the morning and also helps you curb your sleep at times when you have to work or study late in the night.
- In 237 milliliters of brewed coffee, which is 8 ounces of coffee you will find 96 milligrams of caffeine which is too much for you and can harm your sleep cycle. 1 milliliter of espresso will contain 64 milligrams of caffeine. Drinking coffee is a great source of caffeine for your body.
Vitamins and minerals:
- Vitamins and minerals are essential for our body, so congratulations, each cup of coffee does contain some essential nutrients but in a very minimal amount. So, a cup of coffee alone would not be enough for your body.
- Coffee cannot be considered a main source of nutrients but it does contain vitamin B3, magnesium, and vitamin B2 also known as riboflavin which is a key component of coenzymes responsible for the growth of body cells, energy production, and breakdown of fats.
Fiber:
- Depending on the type of coffee you consume, a regular cup of coffee contains 1.1 to 1.8 grams of fiber. This amount of fiber is more than what you find in a glass of orange juice. The minimum fiber recommendation is 25 grams and 3 cups of coffee will meet one-fifth of the required fiber.
Health Benefits of Black Coffee
Yes, you read it right. If you are a fan of black coffee and you drink the right amount of it in a day then you would get health benefits as well. Drinking 2-3 cups of coffee daily would help you prevent heart disease, diabetes, and some cancers.
Improved Heart health:
- The antioxidants and polyphenols present in coffee protect heart health and people who drink coffee are less likely to develop heart diseases and are at least at risk of stroke. Therefore, drinking coffee would help you reduce the risk of cardiovascular diseases.
- Some research indicates that regular black coffee intake may help reduce blood pressure, improve blood vessel function, and lower levels of harmful LDL cholesterol. These cardiovascular benefits may contribute to a decreased risk of heart attacks and other cardiovascular events over time.
Your liver is protected:
Drinking black coffee in moderate amounts has a protective effect on your liver. Coffee drinkers have liver enzyme levels within a healthy range which helps protect the liver from any kind of damage.
Enhanced physical performance:
- The caffeine in coffee energizes your body which enhances your physical performance. That is why it is suggested to have a cup of coffee before workout sessions. Caffeine in black coffee increases the adrenaline levels in the body while exercising.
- Black coffee will help to increase endurance, strength, and overall athletic performance because it mobilizes fatty acids from fat tissues and enhances muscle contractions. Consuming black coffee before workouts will help boost their energy levels and maximize their training sessions.
Reduced risk of type 2 diabetes:
Drinking coffee will spur blood pressure for a few seconds because of the caffeine it contains. Blood pressure and coffee have a hot and cold relationship but one thing is for sure coffee drinkers will not be prone to type 2 diabetes.
Reduced risk of chronic diseases:
Consumption of black coffee is associated with a reduced risk of certain chronic diseases like Parkinson's disease, type 2 diabetes, cirrhosis, and liver, breast, and prostate cancer.
The beneficial health effects of coffee are the result of the presence of antioxidants that it contains. It also modulates inflammation, insulin sensitivity, and liver function. Inflammation is what causes cancer, obesity, or heart disease.
You also need to know that coffee is not a complete diet and it won't be beneficial if you are consuming healthy meals as well along with exercise and a moderate amount of coffee that counts up to 3-4 cups for adults.
Myths Around Coffee:
Black coffee has always been a popular drink for its taste and aroma. It helps people start their day. But yet there are many myths that surround this popular drink. It is important to talk about such myths so it doesn’t affect the mindset of people.
1. Myth: Coffee Stunts Growth
People think drinking coffee in adolescence can hinder your growth. But this is not true. There is no association between drinking coffee at any age that would hinder growth. However one should drink only moderate amounts of coffee per day. Adults are suggested to drink 3-4 cups of coffee daily.
2. Myth: Coffee Dehydrates You
Caffeine is mildly diuretic, but the amount of water in a cup of black coffee negates the diuretic effect. Though water is preferable to quench thirst, beverages like coffee will contribute to the overall intake of fluid in your body resulting in hydrating your body.
3. Myth: Coffee Causes Insomnia:
Caffeine helps you curb sleep and keeps you awake at night if you are planning to pull out nighters for your work or study. But that does not mean it causes insomnia. The amount of coffee intake before sleep should be checked if you are not planning to stay awake.
Some people do consume black coffee in the evening but do not experience sleep deprivation while others might experience sleep disturbances after consuming coffee at odd times.
4. Myth: Coffee Increases the Risk of Heart Disease:
We have discussed above that coffee is in fact beneficial for heart health. However, it should be consumed as a part of a meal and not a whole meal. But the amount of minimal nutrients in regular home-brewed black coffee improves your heart health, reducing the risk of heart disease.
5. Myth: Coffee Causes Osteoporosis:
People do have a notion that drinking coffee will affect bones and cause bone-related diseases. But that is untrue. Coffee does not contain any nutrients in high amounts that will cause any harm to bone health at all costs. However, drinking coffee in moderate amounts is necessary because overconsumption of any food might harm your overall health.
6. Myth: Dark Roast Coffee Has More Caffeine:
The caffeine amount in coffee is not determined by its roast level but by other factors like bean type and brewing method. So, those who believe that the roast level is associated with the level of caffeine should know that is not true. Though the roasting process affects the bean’s density but does not affect the caffeine levels.
7. Myth: All Coffee Is the Same:
Only regular coffee drinkers know that not all coffee is the same. Different coffee beans come from different regions and various brewing methods are used to produce Different coffee beans, regions, and brewing methods result in a wide range of flavor profiles. Thus negating the notion that all coffee tastes the same. You can use different brewing methods and beans from different origins will help you explore the various flavors of black coffee
Ensure to consume coffee in moderate amounts that amount to up to 3-4 cups on a daily basis. Only then you will be able to get the best of your favorite drinks. Balance and personal preferences play a crucial role in optimizing the experience of enjoying black coffee.
Issue with overconsumption of black coffee:
- an average adult should drink 3-4 cups of coffee that would contribute to the fiber requirement of the body and count up to a total of 25gm. But drinking too much coffee might cause issues as well.
- Coffee contains caffeine that stimulates your brain and nervous system. That is why you experience the feeling of actually waking up when you drink the first cup of your black coffee in the morning.
- Coffee gives a short-term spike in blood sugar levels and those already with a problem blood pressure should avoid black coffee because it is not good for your health. Blood pressure is related to cardiac functioning and coffee might affect how your heart works for you. This is because blood pressure is an important predictor of heart attack and stroke.
- So, people with already high blood pressure are at a risk of developing heart-related issues if they consume coffee like a healthy adult does.
- Coffee intake is a bit complex to understand for people who suffer from migraine pain. A sudden increase and decrease in the completion of their coffee could trigger their migraine.
- One needs to keep in mind that the advised consumption of coffee of up to 3-4 cups daily is for a healthy person who is eating a good diet along with proper sleep and also emphasizes daily movement of their body, either by exercising, walking, running or any other way. Pregnant women are advised to keep their consumption of coffee up to 2 cups that contain less than 200 mg of caffeine. It is advised because caffeine passes through the placenta into the fetus and may result in pregnancy loss or low birth weight.
Conclusion:
Coffee is the first thing we all want in the morning so our day can be as bright as the sun outside. Now you know that your favorite drink has so many benefits. The world of black coffee is as aromatic as your home is in the morning when you brew your first cup of coffee in the morning.
Having 3-4 cups of copy is suggested to adults that would not only quench your need to drink coffee but will also contribute to fulfilling the fluid requirements of your body. However, avoiding healthy meals and just emphasizing coffee consumption would be harmful to the human body. You need to take care of your body by inculcating good eating habits.
It is sometimes difficult for a person who is working to prepare meals and have a healthy diet. But don’t worry, we at Desi Nutrition provide you with a combination of food that would fulfill your body's requirement of essential nutrients. Visit Desi Nutrition for more information about your diet and healthy meals.
