A major source of caffeine, coffee is the substance millions of North Americans use to stay alert. In and of itself, coffee is a low-calorie drink: a 6-oz (180-mL) cup of sugar-free black coffee has only 4 calories. However, some specialty coffee drinks have more fat and calories than a rich dessert. A cup of whole milk mocha topped with whipped cream is on par with a hot fudge sundae.
Like many other foods and drinks, coffee is best consumed in moderation. Cut back on coffee and other caffeinated drinks such as black tea if your caffeine consumption is more than 450 mg per day, or about four cups of coffee.
Health Benefits
May decrease risk of diabetes.
Coffee contains polyphenol antioxidants that may help even out blood sugar levels. A study from the Harvard School of Public Health found that among more than 88,000 women, drinking just one cup of coffee a day (caffeinated or decaffeinated) was associated with a 13% lower risk of developing type 2 diabetes compared with non–coffee drinkers; drinking two to three cups a day was associated with a 32% lower risk.
Improves memory and mental function.
A study on aging revealed that coffee helped older people think more quickly, improve their memory, and have better reasoning. Another study reported that women over 80 with a history of coffee consumption had better performance results on tests of mental function. Lifetime coffee consumption has even been linked to a lower risk of Alzheimer’s disease.
Old School
Decaffeinated coffee contains no caffeine.
New Wisdom
Decaffeinated coffee has up to 5 mg of caffeine in a 5-oz (150-mL) cup.
May help protect against colon cancer.
Researchers at the National Cancer Institute found that those who drink four or more cups of coffee a day—regular or decaf—have a 15% lower risk of colon cancer versus those who do not drink coffee.
Protects against Parkinson’s and liver disease.
The antioxidant protection from coffee has been shown to help prevent a number of illnesses, including diseases of the liver and Parkinson’s disease.
May protect against skin cancer.
Studies from Brigham and Women’s Hospital and Harvard Medical School show that coffee intake may help reduce the risk of basal cell carcinoma.
Health Risks
Although healthy in moderation, drinking more than 450 mg a day of caffeine can pose a number of health problems, such as:
Heart problems.
Caffeine prompts a temporary rise in blood pressure; it can also provoke cardiac arrhythmias in susceptible people.
Infertility.
A number of studies have found that consuming more than 300 mg a day of caffeine is associated with a delay in conception.
Bone loss.
Coffee increases calcium excretion in the urine. To compensate for this loss, heavy coffee drinkers should consume extra calcium-rich foods.
Caffeine withdrawal.
Heavy coffee drinkers who stop imbibing coffee abruptly may suffer headaches, irritability, and other withdrawal symptoms for a few days. Cut back gradually.
Increase in urine.
Caffeine is a diuretic, which increases the rate of urination. This is a concern for men with prostate problems.
Sleep problems.
Depending on the amount of coffee you drink, caffeine may make falling asleep difficult or may disturb sleep.
Irritability.
Drinking large amounts of coffee may cause jittery nerves.
Buying Tips
• Coffee will maintain flavor and aroma for 7 to 10 days after roasting. So if you’re buying whole roasted beans, look for ones that have been roasted most recently.
• Avoid oily coffee beans; oiliness indicates age.
Storing Tips
• Keep coffee beans and ground coffee in airtight containers in a cool, dry place away from light, air, and moisture.
• Do not store coffee in the refrigerator or the freezer if you are using the coffee daily. The fluctuations in temperature cause changes to flavor.
• You can freeze whole beans for up to a month if you’re not taking them out during the period.
Eating Tips
• Freeze leftover brewed coffee in ice cube trays for iced coffee anytime.
• Replace water in chocolate cake recipes with coffee to boost the flavor.
• Add ½ cup brewed coffee to beef stew to intensify the taste.
Friday, 25 April 2014
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