Caffeine is known as the culprit behind the association between excessive coffee consumption and a greater propensity for problems such as insomnia and even increased blood pressure. However, as the drink is not limited to caffeine but rather a sum of protective compounds, scientific literature collects evidence about its benefits.
A recent review, published in GeroScience journallinks coffee intake with a reduced risk of cardiovascular diseases, type 2 diabetes and metabolic syndrome – a disorder marked by the accumulation of abdominal fat, hypertension, in addition to high levels of glucose and changes in cholesterol levels. Kidney diseases are also highlighted in the article.
To establish the associations, the researchers looked at 284 studies. “The work provides a lot of evidence that coffee is good for your health, but it is still worth highlighting that more research is needed”, says nutritionist Celso Cukier, from Hospital Israelita Albert Einstein.
The expert draws attention to the different versions of grains and the distinctions in the way they are prepared and even the quantity and way in which the drink is ingested. “The signs refer to moderate consumption”, comments the nutritionist. Some medical guidelines suggest between three and four cups daily for a healthy adult.
It is also recommended not to exceed the 400 mg caffeine mark per day. On average, a cup (150 ml) of brewed coffee contains 100 mg of the substance. The espresso type tends to contain 150 mg of the stimulating substance in 75 ml, which is the amount usually drunk per cup in this version.
Exaggerations, especially in the afternoon, can disrupt sleep. This is because caffeine interferes with neurotransmitters – chemical messengers responsible for communication between neurons – involved in increasing mood and reducing the feeling of fatigue.
Protective formula
In addition to this stimulating function, there is evidence that caffeine offers cardiovascular protection. The substance is part of the xanthine family and has antioxidant and anti-inflammatory effects, which help protect the endothelium – the cellular mat that covers the vessels.
But other components of the drink are mentioned in the new study for the same benefits. This is the case of polyphenols, especially chlorogenic acid, which combats oxidative stress and shields the arteries.
Other components of the group, such as enterodiol and enterolactone, are also mentioned in the work, but for their potential in modulating blood glucose levels. Which helps explain the link to reduced risk of type 2 diabetes.
Coffee also offers mineral salts, such as potassium and magnesium, in addition to niacin, a B-complex vitamin. This trio of micronutrients is an ally for cardiovascular health.
Forms of consumption
All this richness is usually maintained in different ways of preparation, but the express type – which is obtained from high pressure through a specific machine – tends to concentrate more of the compounds.
The strained, in a paper filter or cloth strainer, has an advantage. In this type of preparation, filtering retains fatty molecules present in the grains, such as cafestol, which can raise cholesterol levels.
The way you sweeten it can compromise the benefits of the drink. For some connoisseurs, who know all the subtleties of flavor, the right thing to do is drink black coffee. For those who do not have a trained palate, sugar can be a partner, as long as it is in moderation.
“Patients with diabetes must pay extra attention”, emphasizes the doctor. The ideal is to follow the instructions of the health professional who provides monitoring. Cukier also remembers that each gram of sugar offers four calories, so overindulging in spoonfuls ends up contributing to weight gain. “Artificial sweeteners can be used, eventually, but without exaggeration”, suggests the doctor.
Coffee may bring more benefits than just waking up, study finds
This content was originally published in Coffee is an ally for the heart and against diabetes, says study on the CNN Brasil website.
Source: CNN Brasil
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