These Are The Ways To Achieve Healthy Coffee Consumption

The effects of coffee

Coffee is a beverage that has been given many benefits and properties over the years. The most significant of these are:

1. It helps reduce the risk of type 2 diabetes

Regular coffee drinkers may be up to 25 to 40 percent less likely to develop type 2 diabetes. Coffee consumption increases the levels of certain plasma proteins, which in turn are responsible for regulating the activity of the male hormone testosterone and the female hormone estrogen, which studies have shown can help prevent the development of type 2 diabetes.

2. It helps reduce the risk of some liver diseases

Coffee has been linked to the prevention of liver cirrhosis, among other things. It is a disease in which part of the liver tissue turns into connective tissue. The most common causes of cirrhosis are excessive alcohol consumption and hepatitis B. In addition, cirrhosis of the liver can also be caused by fatty liver due to obesity and some autoimmune diseases. Some research in the field has suggested that coffee can also help reduce the risk of liver cancer by up to 40 percent.

3. Benefits of coffee consumption: the contribution of antioxidants

Coffee is rich in nutrients that are important for the body. Of these, we can highlight in particular the B vitamins, such as niacin, riboflavin and pantothenic acid, which are essential vitamins, among other things, for the proper functioning of our neuromuscular system. In addition, coffee contains minerals such as potassium, manganese and magnesium; these in turn are vital minerals that help support the body’s biochemical processes.

4. It stimulates central nervous system activity

Caffeine is the most consumed stimulant in the world. Its consumption is known to increase levels of dopamine and norepinephrine, which in turn accelerate brain function. As brain activity accelerates, our energy levels, reaction times, and cognitive function become more efficient. For the same reason, coffee is widely consumed, especially among students and employees.

However, coffee also has numerous side effects, as its consumption can cause heartburn, stomach ulcers, increased anxiety and high blood pressure, and in some cases it can also be a cause of insomnia and other sleep disorders. Therefore, its consumption is not recommended in some cases, which we will discuss in more detail in the next section.

Tips for achieving healthy coffee consumption

To achieve responsible coffee consumption, we need to consider the following:

Risk groups

We can highlight specific risk groups where, due to certain types of physical or psychological disorders, exceeding the recommended daily doses of caffeine should be avoided; or in some cases even eliminate it completely from the diet.

If you suffer from any of the following conditions or if you have any of the following characteristics, it is recommended that you first consult a healthcare professional to find out whether or not coffee consumption is recommended in your case.

• Pregnancy or breast-feeding: Caffeine can pass from mother to baby, which in turn has a negative effect on the baby’s development, as caffeine causes stress and anxiety.
• Anemia: If you have iron deficiency anemia and are taking iron supplements to control it, it is recommended to monitor caffeine consumption as it prevents proper absorption of this mineral.
• Some pharmacological treatments: In some cases, caffeine can increase the side effects of some medicines, so in these cases, always contact your doctor first or ask your pharmacist for more information.
• Insomnia or Anxiety: Caffeine consumption is not recommended at all for people with sleep disorders or anxiety.
• Osteoporosis: As is the case with iron supplements, caffeine also prevents proper absorption of calcium in the body.
• High blood pressure: Coffee can raise your blood pressure, so it is recommended that you first see your doctor so that he or she can assess on a case-by-case basis how much caffeine you can consume during the day.
• Gastritis: Caffeine can irritate the lining of the stomach and cause discomfort and malaise in people who suffer from some gastrointestinal diseases or other disorders.

Incorporating coffee into a healthy and balanced diet

In many cases, a fairly common mistake is made with coffee, where it is consumed in conjunction with either sugar, whole milk, or even cream. At the same time, it is not at all unusual for coffee drinking to be associated with the consumption of pastries, cakes, biscuits or other sweet products. In these cases, therefore, the coffee itself is not harmful to health, but the unnecessary calories and processed fats and sugars associated with its consumption.

For this reason, it would be advisable for us to strive to include coffee consumption in our diet with either plant drinks such as almond and soy milk or skim milk and fruit and whole grains. In this way, we not only benefit from the health benefits of coffee consumption, but also support healthy eating habits.