Ways To Achieve Healthy Coffee Consumption
To achieve adequate coffee consumption, we must know the benefits and side effects that it brings us and adapt the amounts of daily intake according to our needs.
Coffee is a widely consumed beverage around the world and is a great source of antioxidants and essential minerals. However, its consumption must be moderated according to our physical and psychological demands due to the stimulating effect of caffeine. Do you know what the effects of coffee consumption are?
Effects derived from coffee consumption
Coffee is a food to which many benefits and properties are attributed. The most notable are the following:
Decreased risk of type 2 diabetes
Regular coffee consumers may be 25 to 40% less likely to have diabetes. The consumption of coffee increases the levels of certain plasma proteins responsible for regulating the activity of testosterone and estrogen, which prevents the development of type 2 diabetes.
Reduces the risk of liver disease
Coffee consumption has been linked to the prevention of liver cirrhosis. It is a disease related to excessive alcohol consumption and hepatitis B. In addition, there are studies that suggest that its consumption reduces the risk of liver cancer by 40%.
Coffee consumption: a contribution of antioxidants
Coffee has many essential nutrients for our body. The B vitamins (niacin, riboflavin, pantonhenic acid) necessary for our neuromuscular system stand out. It also has minerals (potassium, manganese and magnesium), vital for the biochemical processes that take place in our body.
Stimulates the central nervous system
Caffeine is the most widely consumed stimulant substance in the world. Its consumption increases the levels of dopamine and norepinephrine, which accelerate brain activity. This leads to increased energy levels, reaction times, and overall cognitive function. That is why it is widely used among students and workers.
However, coffee also has numerous side effects such as heartburn, ulcer formation, increased anxiety and blood pressure levels, it can cause insomnia, etc. For this reason it is contraindicated in some cases that we will see below.
Habits for healthy coffee consumption
To achieve a responsible consumption of caffeine we have to take into account the following guidelines:
Risk groups
There are certain groups of people who, either because they suffer from some type of physical or psychological disorder, should not exceed their consumption of caffeine or directly have to eliminate it from their diet.
If you have any of the characteristics that we are going to name below, it is recommended that you consult a health professional to determine whether coffee consumption is contraindicated in your particular case.
- Pregnancy or lactation period: caffeine can be transmitted to the baby from the mother, negatively influencing its development and generating stress and anxiety.
- Anemia: if you have deficiencies in iron levels and you are taking supplementation, it is advisable to control your caffeine consumption, as it hinders the correct absorption of this mineral.
- Pharmacological treatment: in some cases, caffeine can increase the side effects of medications, therefore our doctor or pharmacist should be consulted in these cases.
- Insomnia or anxiety: caffeine consumption is totally contraindicated for those who suffer from sleep disorders or anxiety attacks.
- Osteoporosis: as occurs with the absorption of iron supplements, caffeine hinders the correct assimilation of calcium in the body.
- Arterial hypertension: coffee can increase blood pressure, therefore it is necessary to consult a specialist to determine the amounts to be consumed.
- Gastritis: caffeine can irritate the gastric mucosa, causing discomfort in those who suffer from some type of ailment or pathology related to the digestive system.
Include coffee in a healthy and balanced diet
On many occasions, the mistake is made of drinking coffee accompanied by sugar, condensed milk or even cream, in addition to pasta, cakes, cookies or industrial pastries. In these cases, the coffee is not harmful but the calories and processed fats that accompany its consumption.
It is recommended to include it in our diet with vegetable drinks (almond or soy milk) or with unsweetened milk and accompanied with fruits or whole grains. Thus, we will not only obtain the benefits that coffee consumption brings, but we will also be promoting good eating habits.
