Is Coffee Healthy?
Coffee often gets a bad rap and some of my clients worry they need to give up their morning cuppa. However, coffee is rich in certain nutrients and has many health benefits. One cup of coffee can have as much gut-loving fibre as a glass of orange juice. It also can have levels of antioxidants equal to 12 punnets of blueberries! There are of course things you have to be careful about with coffee and I go over all of them below.
Pros and cons of coffee
Coffee drinking has spread from its origins in Ethiopia to almost everywhere in the world and is now considered the most popular beverage in many countries. It’s popular for a very good reason - the caffeine in coffee gives people a much-loved ‘buzz’ of energy. For some people this is not a problem and a bit of caffeine can actually have benefits. For others, it may cause issues like anxiety and insomnia, especially in those who may have a genetic trait that makes processing caffeine difficult.
Coffee contains a lot of other components than just caffeine - good and bad - and I’ve explained them below. Drinking the right coffee the right way is the best way to make sure it’s healthy for you.
The pros of drinking coffee
Powerful plant compounds
Coffee is made from roasting pips inside the stone fruit Coffea though most people refer to these pips as ‘coffee beans’. Coffee beans are high in antioxidants and polyphenols which are powerful plant compounds our bodies use for repair and protection. As mentioned above, one cup can have the same level of antioxidants as 12 punnets of blueberries. That’s a lot!
Mental Alertness
The caffeine in coffee has been proven to increase alertness and improve mental performance. If you can handle caffeine, this may be helpful for you but it is a short-term effect and often wears out. Be mindful if you start to rely on it to wake up in the morning as this is a sign you’re not sleeping well.
Mood
Studies have also found that coffee can help improve depression – and it’s not just because of the caffeine. Coffee contains anti-inflammatory compounds including chlorogenic acid, ferulic acid and caffeic acid. Research shows depression is caused by a pro-inflammatory state, and the reduction of inflammation in the brain can therefore reduce the severity of depression. One cannot dismiss the effect that a simple ritual associated with a much-loved drink can have on increasing joy and relaxation either. So if you do like coffee, try not to have it on the run or in front of your computer. Make the most of it and really enjoy.
May help with constipation
Coffee has a stimulating effect on the liver and gut which helps ‘start things moving’ if you are constipated. It also contains more soluble fibre per cup than any other beverage which can also help keep digestion regular. I do not recommend my clients use coffee to help themselves go in the morning – but in the short term, if a cup of coffee helps relieve minor constipation, it’s a better option than becoming more constipated.
Lowers risks of certain diseases
There has been a lot of research to try and determine just how ‘healthy’ coffee is for people (no doubt funded a lot by coffee companies!). Data from these studies have shown that people who drink coffee have a lower risk of certain diseases like Heart disease, Type 2 diabetes, liver cancer, and non-alcoholic liver disease. It may have protective effects against dementia and other cancers as well.
Bitter Food
Coffee is a bitter food and helps support digestion, liver and gallbladder health. This is assuming you have it with no additional nasties.
The cons of drinking coffee
Many unhealthy aspects of coffee are because of what people add to it e.g. dairy, sugar or artificial sweeteners. Not all coffees are created equal and many are also contaminated with pesticides and mould. I know many of my clients do not want to give up coffee (nor do I!) so that’s why I searched for the cleanest coffee on the market. Read below to find out about why I love Exhale Coffee and get a discount code. Also, check out my Instagram soon where I will post a video of how I like to have my coffee.
Some of the natural compounds in coffee may have negative effects too and I’ve listed the main ones here.
Sleep disruption
Caffeine’s main mechanism is to block adenosine which is the molecule our body uses to signal the brain to become drowsy and prepare for sleep. If you have too much caffeine in your system, then this process is hampered meaning you will have problems falling asleep. It’s best to limit your coffee to mornings only as caffeine can take up to 9 hours to leave your system depending on your genetics and how well you detox it. Note that studies show that even those who can have a late cuppa and still fall asleep quickly will have reduced deep sleep and will therefore feel less rested in the morning.
Reduces iron absorption
Tannins found in coffee (and also tea) can block iron absorption so if you need to increase iron in your diet, it’s best you drink coffee at least an hour away from eating iron-rich foods or taking supplements.
May trigger anxiety
Caffeine can cause irritability, nervousness and trigger anxiety if you have too much, or if you are more sensitive to caffeine and don’t process it well. It also affects blood sugar, which in turn affects our cortisol and therefore feelings of stress and anxiety. This is why I recommend green tea to some clients as it has the calming amino-acid L-theanine which helps counteract the stimulating effect that caffeine has, giving you a more balanced feeling of energy.
Can be addictive
If you’re a regular coffee drinker and have had to stop for any reason, you’ll recognise just how desperate you feel to get back to your favourite cup of coffee. If your body is used to caffeine, stopping it ‘cold turkey’ can result in headaches, mood swings and fatigue. If you are giving up caffeine for health reasons, it’s best to wean yourself off slowly to reduce the withdrawal symptoms.
Can increase urination
Caffeine can also stimulate the bladder and therefore increase trips to the loo. This in itself is not a bad thing for most people but if you suffer from incontinence, the NHS does recommend reducing caffeine as one of the ways to help reduce urinary frequency.
May trigger gut symptoms like reflux
Coffee’s stimulation of the gut can be too much for some, especially those with IBS. Coffee may also increase stomach acid so if you are suffering from gut issues including diarrhoea and reflux, it’s probably best you give up coffee for a while to see if these symptoms improve.
May weaken bones
Increased fracture risk has been associated with high intakes of caffeine (over 400 mg/day which is about two large cups of filter coffee). Evidence is lacking on the exact mechanisms but it may be related to calcium loss and blocking vitamin D. Make sure you are getting enough calcium and vitamin D for bone health, especially if you also want to enjoy coffee.
Can increase blood pressure and blood glucose
Caffeine can also increase blood pressure and blood glucose so if you need to manage either of these it’s important you make sure coffee is not adding to your symptoms. However, regular coffee consumption is associated with a reduction in heart disease and type 2 diabetes depending on your genetics so you can see how confusing it is to figure out if coffee is ‘healthy’ or not. It’s important you pay attention to your symptoms and also work with a health professional who can help you find and work on the root causes.
Coffee is also detoxified through the same pathway as your hormones get detoxified through so if there is a hormonal imbalance it is also something to consider.
And finally, this next one is rarely spoken about but is close to my heart. So many of my clients have systems that are already overburdened and I work hard with them to reduce as many toxins as possible.
Coffee can have toxins and mould!
Unfortunately, coffee can be contaminated with toxins, pesticides, heavy metals and mycotoxins. It is a highly-sprayed crop so you could be drinking pesticide residues with every cup. Coffee beans are also prone to mould growth if not stored properly and many commercial coffees contain moulds that produce mycotoxins. These mycotoxins can be very harmful to people who have compromised immune systems or detox systems. If you like to drink decaf, note that some coffee companies use harsh chemicals to decaffeinate the coffee adding yet more toxins to the coffee.
My solution to healthy coffee
Luckily, I have found an amazing coffee brand called Exhale that ticks a lot of boxes for me namely:
Organic
Maximum levels of antioxidants and polyphenols
Free of toxins, pesticides, mycotoxins and heavy metals
Sustainable and ethical
Chemical-free decaf
I’ve partnered with Exhale Coffee so you can get a discount. Just use the code HEALTHYCOFFEE with my affiliate link for 40% off your first purchase.
Key takeaways
Coffee has both pros and cons, and it’s important to take everything into consideration so you know if your coffee is helping or hurting your health. For instance, I love coffee and the antioxidants it offers but I am sensitive to caffeine. As many decaf coffees are full of chemicals, I enjoy Exhale’s decaf because I know it uses a non-toxic process to decaffeinate the beans. I also am sure to have it with a healthy plant-based milk (free of added sugar and fillers), a small scoop of collagen powder (for extra gut-healing and blood sugar balancing) and never on an empty stomach (to keep blood sugar levels balanced).
Importantly, I also make my coffee a ‘sacred ritual’ for myself and enjoy it either with a good friend or by myself with some peace and quiet.
If you love coffee, there’s no reason not to enjoy it, as long as you do it in the most health-supporting way possible.
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