How coffee is grown, roasted and brewed has an enormous influence on its levels of caffeine and chlorogenic acids as well as other compounds like trigonelline and polyphenols.
One of the main draws to drinking coffee is its energy-boosting effects, due to caffeine mimicking adenosine molecules and blocking their receptors from sleepiness-inducing neuron receptors. Coffee also provides essential vitamins such as riboflavin and potassium.
Caffeine
Coffee’s caffeine content, whether brewed at home or purchased from a cafe, is well-known for its stimulating properties and mood-lifting properties; it also contains antioxidants and soluble fiber that are important for overall health benefits. How you brew your cup and add sweeteners or creamers can alter its healthful qualities; therefore make wise choices.
Coffee is perhaps best known and most frequently enjoyed when prepared black, either with or without milk. Many enjoy adding sugar to their cup, but beware of its added calories. Honey, agave nectar or Stevia(r) are more beneficial options as sweeteners; Stevia being plant-based means it won’t increase blood sugar and is lower sodium than artificial sweeteners.
Studies have linked moderate coffee consumption with reduced risks of Type 2 diabetes and improved mental health and performance, as well as with improved mental wellbeing and performance. But too much caffeine consumption may cause negative side effects; the maximum safe daily amount is 300 mg, approximately equivalent to three 8-ounce cups of coffee consumed daily.
Caffeine works by interfering with a naturally-occurring xanthine chemical known as adenosine in your brain, which slows nerve impulses and makes you feel sleepy. By blocking this neurotransmitter, caffeine allows adrenaline and other xanthine chemicals released in your body which ultimately make you more alert and awake.
Coffee may increase your heart rate, so it is wise to drink it slowly. People with heart disease or high blood pressure should refrain from consuming caffeine as this could worsen their symptoms. Caffeine has also been known to cause jitters and an upset stomach as well as increase frequency of urination, lead to dehydration and lead to an increase in ketones found in urine – possibly contributing to muscle tremors as a side effect.
Consuming whole coffee beans provides more beneficial compounds than drinking brewed coffee, but be careful of overdoing it; too many beans could result in stomachaches, diarrhea or increased acidity if consumed in excess. Furthermore, roasting processes produce cancer-causing chemicals called acrylamide which are found in high temperature-cooked starchy foods such as French fries, potato chips and crackers.
Chlorogenic Acids
According to the team at Coffeeble, studies on coffee beans have focused largely on chlorogenic acid (CGA). This polyphenol may help lower glucose and insulin levels, promote weight loss, reduce blood pressure and improve cardiovascular function.
Chlorogenic acid is a phenolic compound in the hydroxycinnamic acid family. Chemically, it’s composed of caffeic acid and quinic acid esters; thus its official name in IUPAC terms is 5-O-caffeoylquinic acid (5-CQA).
Coffee contains CGAs in high concentrations, with green and roasted beans having the highest concentrations. Studies have demonstrated their antimicrobial and antioxidant effects against bacteria, yeasts, molds and viruses as well as their anti-inflammatory capabilities.
Also, chlorogenic acid and its alkyl esters have been demonstrated to effectively prevent lipid oxidation in oil-in-water emulsions using Menhaden oil as the model lipid, sealed headspace vials with headspace vial seals to seal in headspace vials to monitor for the oxidation of propanol and lipid hydroperoxide, respectively. CGA along with its C4 and C8 esters demonstrated strong antioxidant activity against lipid oxidation by way of free radical scavenging in the lipid phase while metal chelation in the aqueous phase.
Further, several in vivo and clinical trials have demonstrated the health benefits associated with CGA consumption, such as improved glucose and insulin regulation, lower triglyceride levels, increased lipid metabolism and reduced adipose tissue mass. CGAs may also help decrease hypertension through reduced oxidative stress and greater bioavailability of nitric oxide.
CGAs may also play an integral role in stimulating beneficial intestinal bacteria to flourish. A single cup of high-CGA coffee has been found to increase population of Bifidobacterium and Clostridium coccoides-Eubacterium rectale group in vitro; another study demonstrated pure chlorogenic acid’s strong ability to cause colonization of mice intestinal tissues.
Trigonelline
Trigonelline, an alkaloid found in coffee that is similar to nicotine, may help increase energy levels and concentration short term while simultaneously decreasing anxiety for people suffering from depression or with depression-like symptoms. Furthermore, coffee has also been proven to stimulate metabolism and help in weight loss when combined with physical exercise; making it an excellent way to kick start any weight-loss program or maintenance regimen.
Coffee is typically created from beans that have been roasted and ground prior to brewing, which may contain chemicals like caffeine, chlorogenic acid, or trigonelline. The type of roast and brewing method can have an enormous impact on how much of these chemicals enters your cup during brewing – this is why choosing high quality organic beans will guarantee maximum enjoyment out of each sip!
Betaines are nonprotein amino acids found in many different plants, and may act as a buffer against oxidative stress and support the growth of certain cell types. Furthermore, betaines have also been known to prevent DNA and protein damage as well as improve overall health by helping regulate cholesterol and blood sugar levels.
Coffee contains pectin, which has been shown to reduce diabetes and heart disease risks. Pectin may help lower blood glucose levels while potentially preventing fat formation around the stomach area. Drink your cup with a glass of water for maximum absorption of this dietary fiber!
Making time to brew coffee properly can have a positive effect on your health. Understanding the various brewing methods’ impacts on nutrients present in coffee is also vital, along with finding one with just the right blend of flavors for you.
Soluble Fiber
Diets rich in soluble fiber may help you lower cholesterol levels. Soluble fiber binds with cholesterol particles, flushing them out through your stools. Furthermore, it may prevent fats from being reabsorbed back into the digestive tract, helping reduce overall and LDL cholesterol levels.
Researchers discovered that brewed coffee contains significant amounts of dietary fiber. Depending on its preparation method, your daily cup can contain between 0.45 to 0.75 grams of soluble fiber – though adding extra calories such as cream, sugar or flavoring syrups could potentially negate any health benefits offered by this source of nutrition.
Coffee can help meet your daily potassium requirements as an excellent source of soluble fiber, supporting muscle and nerve health as well as kidney, heart, and blood pressure health.
Diets rich in soluble fiber are beneficial for anyone, but particularly important for people living with diabetes or pre-diabetes. As this type of fiber doesn’t cause rapid spikes in blood sugar, it can help those suffering from these conditions maintain blood glucose within their ideal target ranges.
An additional advantage for those trying to lose weight is its potential to promote satiety and lower appetite, helping control caloric intake more easily. This is an invaluable advantage when trying to control caloric intake through food alone.
As part of your healthy diet, adding more soluble fiber is simple with whole grains, beans and fruits. Start each morning off right by enjoying oatmeal or whole grain toast for breakfast; at lunch or dinner enjoy beans as an entree; grab some nuts as a nutritious snack; steam or stir fry cauliflower and green beans alongside other meals; also, a medium-sized avocado provides ample soluble fiber which you can enjoy for breakfast on toast, lunch guacamole or light dinner side dish!
As a general guideline, aim to incorporate equal amounts of all three types of fiber into your diet daily. When shopping for foods, check their nutrition facts labels to see the total fiber content (soluble and insoluble).