Many people drink coffee on a daily basis, and often wonder if it is actually good for them. The answer is complicated.
Although coffee has been associated with some health risks in the past, researchers have been studying the potential benefits of coffee more extensively in recent years. They are trying to understand what effects coffee can have on the human body.
According to the National Coffee Association, more than half of all U.S. adults drink coffee every day.
globally, coffee is drunk almost as much as water in many countries and it is the main source of caffeine in people’s diets.
People are still debating whether or not coffee is good for you.
Coffee can have both positive and negative effects depending on the person. For some, it can make them feel more alert and productive, while others may feel anxious and jittery.
Coffee contains high levels of caffeine as well as antioxidants and small amounts of essential micronutrients.
Although it has many benefits, it has also been linked to many different side effects. Because of this, health experts often advise people with certain health conditions to limit their intake.
As you enjoy your cup, take the time to learn about the nutritional content of your favorite drink.
According to studies
According to two large studies published in the Annals of Medicine in July 2017, coffee drinking seems to promote longevity.
Looking at a large group of people, it was found that those who drank more coffee were less likely to die.
According to the first study, people who are not white and drink two to four cups of coffee a day are 18% less likely to die during the study period than people who do not drink coffee.
More coffee seemed to lead to less chance of death from cancers, heart disease, stroke, kidney disease, diabetes, or respiratory issues.
The second study found that coffee drinkers were 25 percent less likely to die during the 16-year-study compared to the non-coffee drinkers.
Coffee has had many nutrition benefits surface in the literature over time. Previously, researcher Miriam Nelson, a professor in the School of Nutrition Science and Policy at Tufts University, said:
The science shows that there are no negative health effects from drinking three to five cups of coffee a day. Studies have shown that there are health benefits to being a vegetarian, including a decreased risk of cardiovascular disease, type 2 diabetes, Parkinson’s disease, and some types of cancer, such as breast and prostate cancer.
Nutrition Facts
There are two main types of coffee that are grown, arabica and robusta. Compared to energy drinks, soda, sweetened teas, and juices, coffee is a much healthier choice even though it doesn’t contribute much in terms of vitamins and minerals.
This product is a great option for those on a vegan, Paleo, or ketogenic diet because it contains no sugar or carbs and very few calories.
One eight-ounce cup of regular coffee nutrition contains about:
- 2.4 calories
- 0.3 gram protein
- 0.2 milligrams riboflavin (11 percent DV)
- 0.6 milligram pantothenic acid (6 percent DV)
- 116 milligrams potassium (3 percent DV)
- 0.1 milligram manganese (3 percent DV)
- 7.1 milligrams magnesium (2 percent DV)
- 0.5 milligram niacin (2 percent DV)
Your average eight-ounce cup of brewed coffee made from ground beans has about 95 milligrams of caffeine, according to the USDA. A cup from Starbucks that is the same size as a “short” from McDonald’s contains 155 milligrams.
An average espresso beans contains about 64 milligrams of caffeine, whereas a cup of green tea has about 44 milligrams. A green tea made using one tea bag has about 1/3 of the caffeine as a cup of coffee from Starbucks.
Coffee’s minerals can improve your health in various ways, such as by making your bones stronger and lowering your blood pressure. Calcium is not only important for building strong bones, but also for maintaining a healthy heart.
Potassium is important for the body to regulate muscle contractions, nerve signals, and blood pressure levels. Magnesium is effective in regulating blood pressure and reducing inflammation throughout the body.
Phosphorus plays an important role in keeping teeth and bones healthy, and is involved in the formation of DNA. Sodium is an essential nutrient for the human body. It helps to regulate fluid balance and nerve and muscle function.
1. High in Antioxidants
Many health care practitioners recommend drinking coffee, which may be a “guilty pleasure” that isn’t necessarily bad for you.
Coffee beans contain powerful antioxidant properties which may be stronger than those found in cocoa or some forms of tea leaves.
What is the antioxidant level in coffee compared to other healthy beverages? Coffee might contain more polyphenol antioxidants than cocoa, green tea, black tea and herbal tea, on average.
Coffee may provide some benefits in addition to antioxidants obtained from fruits and vegetables if you are able to tolerate it.
Coffee can help protect against free radical damage because it boosts antioxidant levels in the blood.
There are two key antioxidants, chlorogenic acid and caffeic acid, that are responsible for most of the benefits of coffee. These substances can help protect cells against damage and oxidative stress.
Coffee is one of the largest sources of antioxidants for people. 100g of coffee has an ORAC value of 2,780. ORAC is a way of measuring how well a food can resist oxidation.
If you want to make sure you’re getting enough antioxidants, you should aim to consume 3000-5000 ORAC units each day. You can get all the antioxidants you need from a 6 oz cup of coffee.
The antioxidants present in coffee can help to protect your body against aging and cancer. Polyphenols can help to prevent heart disease by reducing the formation of plaque in the arteries, as well as aid in weight loss.
2. Protects Liver Health
Additional benefits of coffee consumption include increased circulation and stimulation of the liver.
A study published in the Archives of Internal Medicine showed that increased coffee consumption was associated with lower rates of liver disease progression in people with hepatitis C, for example.
The study found that participants who drank one cup of coffee a day were 20% less likely to develop alcoholic liver syndrome. Other research suggests that coffee may also help prevent cirrhosis, including alcoholic cirrhosis.
3. May Have Anti-Cancer Properties
There is emerging research that coffee may be linked to cancer risk, with coffee’s powerful ingredients potentially protective against several types of cancer.
A review published in Scientific Reports found that coffee drinking was linked with a lower risk of several types of cancer, including oral, pharyngeal, colon, liver, prostate, endometrial cancer, and melanoma.
4. Boosts Fat-Burning
Coffee boosts fat-burning and metabolism, which means it helps with weight loss.
The study found that caffeine was able to boost metabolism by 7% on average within 3 hours after consumption.
A good way to avoid drinking too many calories from black coffee is to use less sugar or cream, or to drink unsweetened coffee.
5. Promotes Heart Health
Coffee contains cafestol and kahweol, which are antioxidants that have been linked to coffee’s ability to lower cholesterol.
Studies have shown that people who drink coffee regularly have a lower risk of death from all causes and from cardiovascular disease.
Moreover, coffee drinking has been linked to a decreased risk of heart failure and stroke.
Coffee can actually help reduce the risk of heart arrhythmia, even though it may make some people feel jittery.
6. Protein Value Of Coffee
A 6 oz cup of brewed coffee contains 200 mg of protein. If you are following a 2,000 calorie diet, you should aim to consume 50g of protein per day. In other words, one cup of coffee would provide less than half of one percent of your nutrient intake for the day.
If you want to make your coffee higher in protein, you can add milk, half & half, or butter. A cappuccino has more protein than black coffee.
A cappuccino has seventeen times more protein than black coffee.
Coffee beans contain three essential amino acids that are integral to building muscle protein. 100g of coffee contains around 20mg of glutamic acid, 4mg of glycine, and 5mg of aspartic acid.
7. Mineral Value Of Coffee
Coffee contains five different minerals including calcium and potassium. 100 grams of coffee contains 2 mg of calcium, 49 mg of potassium, 3 mg of magnesium, 3 mg of phosphorus, and 2 mg of sodium.
The amount of calcium, potassium, magnesium, phosphorus, and sodium you should consume each day if you eat 2,000 calories per day are 1300 mg, 4700 mg, 420 mg, 1250 mg, and 2300mg, respectively.
A 6 oz cup of coffee provides less than 0.3% of your daily value of calcium, 2% of your daily value of potassium, 1.5% of your daily value of magnesium, 0.4% of your daily value of phosphorus, and 0.2% of your daily value of sodium.
The amount of minerals in coffee varies depending on how it is prepared. This means that espresso coffee has more than twice the amount of potassium per 100 g than regular coffee.
8. Coffee And Vitamins
Coffee contains three essential vitamins – B2, B3 and B5 – which all offer health benefits.
100g of coffee contains the following vitamins.
- 0.1 mg vitamin B2
- 0.2 mg vitamin B3
- 0.3 mg vitamin B5
Vitamins in coffee can lead to increased energy levels, healthier skin, and improved digestion. The B-complex vitamins help the body to metabolize carbohydrates, fats and proteins to produce energy.
Vitamin B2 is necessary for keeping the liver healthy and preventing cataracts from developing. Vitamin B3 promotes healthy skin and reduces bad cholesterol. Vitamin B5 aids in the creation of red blood cells and supports a healthy digestive system.
Coffee’s Nutritional Value Based On Brands
Caffeine levels in coffee vary depending on the type of bean used. The antioxidant levels of coffee beans are influenced by the variety of bean and the roasting process.
Robusta beans are higher in caffeine than Arabica beans. Robusta beans contain 2.2% caffeine, while Arabica beans contain 1.2% caffeine. There are also some brands that focus on beans that have higher levels of caffeine than both Robusta and Arabica.
In other words, Devil Mountain Black Label coffee has more than double the amount of caffeine per 6 oz cup than Biohazard Coffee. This coffee has more than twice the amount of caffeine as regular coffee.
Roasting levels affect the level of antioxidants in coffee. The lighter the roast, the more antioxidants are present. Darker roasts have lower levels of antioxidants, as measured by the concentration of polyphenols.
The amount of polyphenols in coffee beans varies depending on how dark the beans are roasted. For example, 100 g of light roast coffee beans contains 3.9-4.3 g polyphenols, while 100 g of medium roast beans contains 3.4-3.8 g polyphenols, and 100 g of dark roast beans contains 2.9-3.7 g polyphenols.
The amount of macronutrients, vitamins, and minerals will be similar between brands.
The Nutritional Value Of A Cup Of Coffee
A cup of coffee’s nutritional value will depend on the cup’s size and the coffee’s type.
A cup of coffee is typically 6 oz of brewed coffee. A 6 oz cup of coffee contains 2 calories, 0 grams of fat, 200 milligrams of protein, 3.6 milligrams of calcium, 87.2 milligrams of potassium, 5.3 milligrams of magnesium, and 3.6 milligrams of sodium.
An espresso is a small but strong coffee that is normally 1 oz. An espresso contains 3 calories, 100 mg fat, 0 mg protein, .6 mg calcium, 34 mg potassium, 23.7 mg magnesium, and 4.1 mg sodium in each 1oz cup.
Coffee Processing Affect Its Nutritional Value
Yes, coffee processing does affect the nutritional value of coffee in terms of caffeine and antioxidant levels. Steps that are taken to prepare coffee beans before they are consumed such as roasting, grinding, or decaffeinating.
Decaf processing removes 97% of the caffeine in coffee. The amount of caffeine in decaf coffee is significantly lower than in regular coffee. A 6 oz cup of decaf coffee contains only 5 mg of caffeine, compared to the 72 mg of caffeine in a regular 6 oz cup of coffee.
When coffee beans are roasted, the levels of antioxidants present in the beans are reduced. The best way to get antioxidants from coffee is to drink coffee that is light or medium roast. Antioxidants are found in lower levels in dark or French roast coffee beans.
There is only a small difference in the levels of macronutrients, vitamins, and minerals in coffee that has been processed. Regular coffee, decaf coffee, and coffee powder all have similar levels of protein, calcium, and vitamin B3.