Coffee or No Coffee?
Reaching back into antiquity, we find that humans have carried on a long standing love affair with coffee. Java, joe, whatever you like to call it, for many, there is nothing better than waking up in the morning to the aroma of a freshly brewed pot of coffee. Some don't function at their peak unless they have caffeine coursing through their veins. If you are one of those people, take heart in the fact that you aren't necessarily doing yourself damage by having a couple of cups of coffee every morning. However, if you are one of those people who need the whole pot of coffee every day, you might want to rethink your habit. Keep in mind what our grandmothers used to tell us, "All things in moderation!" Since grandma's day, that simple statement seems to have been lost on a new generation entrenched in super sized eating and grande mocha guzzling.
Still, coffee proponents declare that coffee is not harmful to our health, while others will tell us that coffee carries signficant health risks. A recent article written by Vicki Salemi and published on AOL Health listed 10 reasons to quit drinking coffee. For all of the ten reasons to quit, with the exception of one, the article deals with excessive indulgence, in which case almost any beverage can become unhealthy, inlcuding water! So again, we have to look at the benefits or risks of drinking coffee on a reasonable level, which means moderate consumption.
According to Vanderbilt University's Institute for Coffee Studies (that's right folks, Vanderbilt), at least six studies have shown that people who consume at least two cups of coffee per day are 80% less likely to develop Parkinson's Disease and had a 24% reduced risk of getting colon cancer. These same studies showed an 80% drop in the risk of developing cirrhosis of the liver and half the risk of gallstones.
Coffee is loaded with antioxidants, including a group of compounds called quinines which increase insulin sensitivity, and in turn improves the body's response to insulin. It also contains antioxidants such as chlorogenic acid and tocopherols, plus minerals such as magnesium, all of which have been shown to improve insulin sensitivity and glucose metabolism.
So, is it any wonder that Harvard researchers found in a study of 126,000 subjects, over a period of up to 18 years, that the consumption of 3 cups of coffee on a daily basis reduced the risk of type II diabetes in the single digit range? With the consumption of 6 cups of coffee per day, the risk in men was reduced by 54% and the risk in women was reduced by 30% when compared with non coffee drinkers!
When we talk about moderation, it is doubtful that a reasonable person would consider six cups of coffee on a daily basis to be moderate. And in excess of two cups of coffee per day, some people may even begin to exhibit the negative side effects of too much coffee. Most of us are pretty familiar with the physical effects of too much coffee - shakiness, irritability, sleeplessness and acid stomach. For some, however, there are negative effects that aren't so obvious, such as high blood pressue and elevated cholesterol levels. So, unless you are at high risk of developing diabetes or have a chronic liver disease, it is probably a good idea to stick to the moderation rule.
Back to Vicki Salemi's article and the effects of coffee on the liver. In her article, "Zatarain" (no credentials referenced) states that "excessive caffeine use, therefore, causes the liver to work less efficiently at its job of detoxifying the body." There is no indication of what "Zatarain" considers to be excessive and refers to caffeine, rather than coffee. He justifies his statement by saying that the more liver enzymes are required to break down the consumed caffeine, the less available they are for breaking down other chemicals that might be present in the bloodstream. However, in articles regarding the university studies, we find indications that some doctors recommend higher levels of coffee consumption (up to 6 cups per day) for patients with Hepatitis C or other chronic liver ailments, because of its detoxifying effect on the liver.
Most doctors advise pregnant and lactating women, heart patients and those at risk of osteoporosis to steer clear of coffee. This advice is pretty common knowledge, and just makes good sense. For the rest of you, the good news is that if you enjoy a good cup of coffee in the morning, the chances are that if you limit yourself, you will experience more health benefits than risks. But remember, when you pour that morning cup of coffe, or order from your favorite Java Joe, we're talking about the health benefits of the caffeine in the coffee. Lattes, mochas and other dressed up joes might have high sugar and fat content that may present you with other health issues over a period of time.
So, consume your coffee with caffeine (as opposed to decaf) in moderation and with as few additives as possible. Don't look for your caffeine fix in cola beverages - it takes 8 cups of cola to give you benefits equal to your two morning mugs, plus more sugar than you should consume in a month! And, remember, coffee acts as a diuretic. You drink, you urinate. Don't try to replace healthy water consumption with coffee. After a couple of cups, switch to water - 6 to 8 glasses per day for a healthy you!