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Food/Nutrition Columnist Author: Jo-Ann Heslin, MA, RD, CDN, Food & Nutrition Columnist - HealthNewsDigest.com Last Updated: Sep 7, 2017 - 10:06:33 PM



Coffee – Yes or No?

By Jo-Ann Heslin, MA, RD, CDN, Food & Nutrition Columnist - HealthNewsDigest.com
Sep 18, 2016 - 8:30:45 AM



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(HealthNewsDigest.com) - Should you drink coffee? The answer often depends on the latest article you've read. That doesn't stop more than half of all Americans from drinking coffee, averaging 28 ounces or slightly over three 9-ounce cups a day. Sixty-five percent of us drink it at breakfast and many feel they cannot start the day without a cup. Coffee is a cornucopia of chemical compounds that influence its taste and aroma. It is just this complex nature that makes coffee such an interesting food and creates the good-for-you/bad-for-you advice experts recommend.

Drinking moderate amounts of coffee, less than 5 cups a day, appears to have health benefits, according to a study published in the journal Circulation. These findings were based on evidence gathered from close to 168,000 women and over 40,000 men which adds to the credibility of the findings. The people followed, some for up to 30 years, had a lowered risk for type 2 diabetes, heart disease, and diseases of the nervous system. The benefit held whether the person drank regular or decaffeinated coffee which suggests that it is not just the caffeine that provides health perks. Ming Ding, MD, one of the lead researchers, said that it may be other naturally occurring compounds in coffee that reduces insulin resistance and inflammation in the body, both of which lead to serious health conditions.

To examine the overall benefits and risks associated with drinking coffee, the Institute of Food Technologists published a scientific review of close to 1,300 research papers that looked at coffee's relationship to human health. Here's what they found.

GI complaints - have been traditionally linked with reflux, heartburn, ulcers and digestive upset. Most of these complaints are found in people who drink excessive amounts of coffee or in people very sensitive to coffee. Some people carry a gene that reduces the body's ability to break down caffeine and it stays in the body longer. They need far less coffee to get the same caffeine buzz most of us enjoy. For these unusually sensitive individuals, decaf is probably a better choice. On the positive side, coffee appears to improve the friendly bacteria that live in our gut and supports a healthy immune system.

Liver disorders - Coffee protects the liver from the damage and inflammation caused by alcohol, especially in men and those that smoke.

Heart disease - For some, cafestol, a compound found in coffee may raise cholesterol levels. This risk is magnified by drinking French-press or boiled coffee.  Making drip coffee with a paper filter removes cafestol and eliminates the problem.  Some experts have suggested that coffee raises blood pressure. This is true for those who do not usually drink coffee. For those who regularly drink coffee, there is no effect on blood pressure.

Type 2 diabetes - Coffee drinking is beneficial to both prevent and control diabetes. It decreases insulin resistance and improves glucose tolerance by shifting glucose absorption further down in the GI tract. This slows the absorption of sugar and the body is better able to handle it. This benefit occurs whether you drink regular or decaf coffee.

Cancer - Here the results vary, but for most types of cancer coffee drinking is either mildly beneficial or has no effect on cancer risk. Studies that have suggested coffee may increase cancer risk are usually examining heavy use rather than light to moderate coffee drinking. For some older adults, those who have drunk coffee for more than 35 years, there is a mild beneficial effect.

Nervous system disorders - Drinking coffee has been associated with a lowered risk for Parkinson's disease but the benefits may be greater for men than for women. Both the caffeine and the antioxidant content of coffee have been linked to lowering the risk for Alzheimer's disease. Researchers have shown that drinking 3 to 5 cups of coffee in middle age can decrease the risk of dementia as you get older by as much as 65%.

For most of us, coffee equals its energizing properties. Coffee - or more specifically the caffeine it contains - can increase alertness and stimulate performance in high-intensity, short-duration activities, like sprinting.

Bottom line: Drinking some coffee each day (3 to 5 cups) reduces your risk of dying from many common health problems. The health benefits you enjoy clearly outweigh any risks. At the very least, that cup of java will taste delicious.

© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:

Diabetes Counter

Calorie Counter

Protein Counter

Healthy Wholefoods Counter

Complete Food Counter

Fat and Cholesterol Counter

Available in print from Gallery Books:

Most Complete Food Counter, 3rd Ed.

Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8

For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.

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