A Few Words About Coffee
Coffee is one of the most popular beverages worldwide, as it has the unique ability to give us energy and keep us focused. It is one of the most beloved habits that most of us have in our daily routine, considering that it is also one of the first beverages we drink in the morning to start our day.
Our favorite coffee comes from the plant called coffea. The fruits of the coffee tree are similar to cherries and hide coffee beans inside. There are many varieties of coffee, however, the two main varieties are Arabica and Robusta.
In the past, data regarding the health benefits of coffee were controversial. For example, in 1991 the World Health Organization (WHO) had included coffee in the list of potential carcinogens. However, in 2016 these claims were debunked, as studies showed that coffee consumption is not associated with an increased risk of cancer, but on the contrary, in moderate amounts, it can have positive effects on health.
The method of roasting and grinding coffee beans gives coffee unique characteristics regarding taste, aroma, and acidity level. Therefore, coffee can be part of a balanced diet and can even be easily and tastefully incorporated into many culinary preparations.
Nutritional value
Coffee can be included as part of a balanced diet, as it is a very low calorie beverage.
It is one of the main sources of caffeine and also contains significant amounts of riboflavin, potassium, magnesium, phosphorus, and phytochemicals such as polyphenols.
Specifically, a serving of filter coffee – which is equivalent to 1 cup – contains only 2.5 calories and 95 mg of caffeine. Filter coffee seems to have about the same caffeine content compared to Greek coffee, while espresso seems to contain a much higher amount.
Generally, the caffeine content in coffee varies and depends on various factors, such as the degree of roasting of coffee beans. Depending on the temperature and duration of roasting, the color and taste of coffee change. For example, while many believe that dark coffee contains more caffeine compared to lighter-colored coffee, in reality, the opposite is true (1).
Nutrition label
- Calories 2,4 kcal 0,1%
- Fat 0g 0,1%
- Saturated Fat 0g 0%
- Carbohydrates 0g 0%
- Dietary Fiber 0g 0%
- Sugars 0g 0%
- Protein 0,3g 0,6%
- Sodium 4,8g 0,2%
Nutrition table
| Nutritional value | per 100 g | per serving: 1 cup filter coffee (240 g)1 |
DV from serving2 |
| Energy and Basic Ingredients | |||
| Calories (kcal) | 1.0 | 2.4 | 0.1 % |
| Fat (g) | 0.0 | 0.0 | 0.1 % |
| Saturated fat (g) | 0.0 | 0.0 | 0.0 % |
| Monounsaturated fat (g) | 0.0 | 0.0 | – |
| Polyunsaturated fat (g) | 0.0 | 0.0 | – |
| Carbohydrates (g) | 0.0 | 0.0 | 0.0 % |
| Dietary fiber (g) | 0.0 | 0.0 | 0.0 % |
| Sugars (g) | 0.0 | 0.0 | 0.0 % |
| Protein (g) | 0.1 | 0.3 | 0.6 % |
| Sodium (mg) | 2.0 | 4.8 | 0.2 % |
| Vitamins and Trace Elements | |||
| Calcium (mg) | 2.0 | 4.8 | 0.4 % |
| Vitamin K (μg) | 0.1 | 0.2 | 0.2 % |
| Riboflavin (mg) | 0.1 | 0.2 | 15.4 % |
| Niacin (mg) | 0.2 | 0.5 | 3.1 % |
| Folic acid (μg) | 2.0 | 4.8 | 1.2 % |
| Phosphorus (mg) | 3.0 | 7.2 | 0.6 % |
| Magnesium (mg) | 3.0 | 7.2 | 1.7 % |
| Potassium (mg) | 49.0 | 118.0 | 2.5 % |
| Choline (mg) | 2.6 | 6.2 | 1.1 % |
| Additional Ingredients3 | |||
| Caffeine (mg) | 40.0 | 96.0 | – |
1 The values are based on the nutritional database of the US Department of Agriculture (USDA) (1).
2 The Recommended Daily Allowance (% RDA) shows you how much each nutrient in a portion of food contributes to your total daily intake. The calculation is based on the US Food and Drug Administration (FDA) Daily Values, based on 2000 kcal per day for an average healthy adult. Depending on the energy needs of the individual, the %SHI can be lower or higher. Generally speaking, if the %SOD for a particular nutrient is less than or equal to 5%, the food is considered to be low in that nutrient. Similarly, if the %SH for a particular nutrient is greater than or equal to 20%, the food is considered to be high in that nutrient.
3 Ingredients presented in addition to the essential nutrients as being of specific interest for the food.
Health benefits
Although coffee was previously implicated as a potential carcinogen, current data does not seem to support this, as it is suggested that in moderate amounts it may have potential health benefits, specifically in reducing the occurrence of chronic diseases such as cardiovascular diseases, diabetes, cancer, etc.
Diet
Coffee, mainly due to caffeine, may help with weight loss and shedding pounds, although there is not sufficient data to confirm these beneficial effects. Specifically, any potential beneficial properties of caffeine in terms of weight management and loss seem to be due to its ability to reduce feelings of hunger and slightly increase the body’s metabolic rate. Of course, further studies are needed to support such claims.
In any case, and especially if you are following a diet for weight loss, you can freely include coffee in your diet. However, if you add a significant amount of sugar or milk to your coffee and also consume large quantities of coffee daily, its beneficial effects on weight loss may not apply. Of course, in these cases, you don’t need to reduce the amount of coffee consumed, but it’s good to pay attention and possibly reduce the amounts of sugar or milk you add to it.
Good cardiovascular health
Coffee intake appears to help reduce the risk of cardiovascular diseases. Specifically, the findings of a meta-analysis of 21 prospective studies, with 997,464 participants, showed that moderate coffee intake – that is, 3 cups daily – was associated with an average 21% lower risk of death from cardiovascular diseases, compared to no coffee intake. Also, in another meta-analysis of 36 observational studies, with 1,279,804 participants, moderate coffee intake, specifically 3-5 cups daily, was associated with an average 15% lower risk of cardiovascular diseases, compared to low coffee intake (2,3).
Management and Treatment of Diabetes
Coffee intake may potentially help in the management and treatment of type 2 diabetes. According to the findings of a meta-analysis of 28 prospective studies, with 1,109,272 participants, there is an association between coffee intake and reduced risk of developing type 2 diabetes. Specifically, compared to no intake, consuming 1 cup of coffee daily appeared to be associated with an 8% lower risk, and 6 cups daily appeared to be associated with a 33% lower risk of developing type 2 diabetes. Also, the benefits were slightly more significant, to a small degree, when the intake was caffeinated coffee compared to decaffeinated coffee.
The potential positive effects of coffee on the management and reduction of the risk of developing type 2 diabetes are due to the polyphenols and trace elements such as magnesium it contains, which can contribute to improving insulin and glucose metabolism in the body (4,5).
Cancer
Coffee intake may be associated with a reduced risk of developing cancer. Data from experimental studies suggest that the polyphenols contained in coffee prevent the growth of cancer cells. Caffeine also appears to inhibit the growth and progression of cancer cells, thus acting protectively against the occurrence of cancer.
Coffee also appears to contribute to the reduction of inflammatory processes, which contribute to increasing the risk of various types of cancer.
Depression
Due to the polyphenol content of coffee, its moderate intake may help reduce the risk of developing psychogenic conditions such as depression. Also, caffeine can positively affect people’s psychology, contributing to the improvement of concentration levels as well as reducing anxiety. However, as will be mentioned below, its intake requires caution from specific groups of individuals, as it can cause undesirable symptoms in mood and psychology (6,7).
Prevention of Gallstone Formation
Coffee intake may act protectively against the formation of gallstones. There are many claims or mechanisms through which coffee may act positively in preventing stone formation. Specifically, the most common stone is formed from cholesterol. The protective action of coffee may be due to its ability to prevent the conversion of cholesterol into crystals in the gallbladder (8,9).
Coffee in Our Diet
Coffee is consumed by most people as a beverage either in the morning or in the afternoon. Usually, the coffee we make at home is different from the one we consume outside. This is mainly determined by the variety of coffee beans used, the roasting and grinding method, etc.
However, coffee can also be incorporated in other ways into our diet, as it can be added to many culinary preparations, especially in sweet recipes, giving them a unique flavor. For example, one of the most well-known desserts that uses coffee is tiramisu. It can also be added to ice creams, making it an ideal choice for coffee lovers.
Coffee intake, according to international recommendations, is recommended to be consumed in moderation. Specifically, caffeine intake is recommended not to exceed 400mg per day, which is about the amount equivalent to 3-4 cups of coffee, as high intake can cause negative symptoms (e.g., anxiety, insomnia, etc.), especially in individuals who are sensitive to its effects.
Decaffeinated coffee can be a good alternative in case undesirable symptoms appear from excessive coffee consumption, as it seems to provide similar health benefits as caffeinated coffee.
Points of caution in coffee consumption
Although moderate intake of coffee can have beneficial effects on health, excessive consumption can lead to negative effects and “for this reason, it requires caution from specific groups of people. Each individual’s tolerance to caffeine’s effects differs. More specifically, excessive intake of coffee, and thus caffeine, can cause unwanted symptoms such as increased anxiety, insomnia, and increased heart rate. The” refore, people with high blood pressure should pay special attention to their consumption.
Also, women during pregnancy are advised not to exceed the intake of 200 mg of caffeine daily, which corresponds to 2 cups of coffee. This is recommended because caffeine can pass to the fetus through the placenta, which may potentially be associated with an increased risk of miscarriage and low birth weight.
Special attention should also be given to the intake of coffee consumed outside the home, especially for people who are trying to lose weight, as it can be rich in sugar, syrup, cream, condensed milk, etc.
Attention is also needed in its storage as there are important factors that can negatively affect its quality and taste, such as light, humidity, air, and heat. For this reason, choose to store coffee beans or ground coffee in a well airtight sealed container at room temperature, away from sunlight. Finally, because coffee packages cannot adequately preserve coffee for a long time, prefer to store or even freeze large quantities of coffee in well-sealed airtight containers.
Bibliography
- Coffee, brewed. USDA, Food-Data Central. 2020. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1104137/nutrients
- Crippa A, Discacciati A, Larsson SC, Wolk A, Orsini N. Coffee consumption and mortality from all causes, cardiovascular disease, and cancer: a dose-response meta-analysis. American journal of epidemiology 2014 180:763-75.
- Ding M, Bhupathiraju SN, Satija A, van Dam RM, Hu FB. Long-term coffee consumption and risk of cardiovascular disease: a systematic review and a dose-response meta-analysis of prospective cohort studies. Circulation 2014 11 129(6):643-59.
- Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB. Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis. Diabetes Care 2014 37(2):569-86.
- Jiang X, Zhang D, Jiang W. Coffee and caffeine intake and incidence of type 2 diabetes mellitus: a meta-analysis of prospective studies. European journal of nutrition 2014 53(1):25-38.
- Lara DR. Caffeine, mental health, and psychiatric disorders. Journal of Alzheimer’s disease 2010 2(Suppl 1):S239-48
- Panza F, Solfrizzi V, Barulli MR, Bonfiglio C, Guerra V, Osella A, Seripa D, Sabbà C, Pilotto A, Logroscino G. Coffee, tea, and caffeine consumption and prevention of late-life cognitive decline and dementia: a systematic review. The journal of nutrition, health & aging 2015 19(3):313-28.
- Leitzmann MF, Willett WC, Rimm EB, et al. A prospective study of coffee consumption and the risk of symptomatic gallstone disease in men. JAMA 1999 281:2106-12.
- Leitzmann MF, Stampfer MJ, Willett WC, Spiegelman D, Colditz GA, Giovannucci EL. Coffee intake is associated with lower risk of symptomatic gallstone disease in women. Gastroenterology 2002 123:1823-30.
