Cough Up for Coffee
Words/ Lou Andrews
We spill the beans on what coffee is good for the mind
Coffee is something that came up in my research for the Bad boys of brain food article in our last edition. Pretty much all the articles I read had coffee listed as a positive brain boost, but why? What is it that makes this little cup of morning glory so special? And how much should we be drinking? The statistics on nescafe.com were pretty eye-opening. Us Brits consume around 95 million cups of coffee a day! Yes...A DAY! And that’s not all, this buzzing little beverage is one of the most popular drinks in the world. Worldwide we consume about 400 billion cups a year and its second only to water, yet how many of you know what goes into coffee and which ones are the best for your body? Nope, me neither! So, the question is this – should we be spending a little extra on something that is a daily vice for our bodies? And, if so, which ones? I must say I have weathered the trenches for you in this article, it was a real minefield! Who knew coffee could be so complex?! I will try and keep it as simple and informative as I can so as not to blow your mind...
There’s a comprehensive study at www.medicalnewstoday.com which seems to claim that coffee consumption can decrease the risk of Alzheimer’s disease and Parkinson’s disease. The brain-protecting benefits seem to come from the roasting of the coffee beans, during which compounds called Phenylindanes are produced. It appears that a longer roasting time causes the coffee beans to produce more Phenylindanes. ‘This suggests that dark roasted coffee — whether regular or decaf — has the strongest protective effect on the brain.’
I also found an article at www.healthline.com which discusses Caffeine. ‘Caffeine is the key reason why coffee boosts brain function. This stimulant blocks adenosine, an inhibitory neurotransmitter in the brain that makes you sleepy.’ So, this explains why we all seem to think we need that morning coffee fix to wake us up. It does state though that if you consume it late in the day, Caffeine may reduce the quality of your sleep – so ditch those night-time buzzes people!
One thing that all the articles have in common is that we should be drinking coffee in moderation. So, what is moderation? The general consensus in all the articles I have read seems to be between 2 and 4 cups a day.
Now let’s talk beans! joinzoe.com give us a good oversight:
There are two main types of coffee beans:
Arabica beans have a sweeter and more complex flavour profile.
Robusta beans have a stronger, more bitter taste and more caffeine.
If you’re sensitive to caffeine, it’s worth noting that Arabica beans generally have less.
Next on the list is Peculated or Instant? I found an article at coach.nine.com.au, which states, according to dietitian Melanie McGrice, you can rest easy – ‘for the most part, instant coffee has (almost) all of the health benefits of its more expensive counterpart. Instant coffee is literally just 100 percent coffee beans that have been roasted, ground and brewed with water into a liquid, then dehydrated, so it has the same health benefits as ground coffee beans’. I have to say I was quite surprised at this, as you always tend to think that instant is a bit of a cop out, but apparently not! The article goes on to confirm that ‘The key difference seems to be the Caffeine levels though. One cup of instant coffee has 60-80mg of caffeine. On the other hand, a ground or brewed coffee has 60-120mg of caffeine per cup’. Right, so then, how much caffeine should we be having? The FDA has cited 400 milligrams a day – that’s about four or five cups of coffee – as an amount not generally associated with dangerous, negative effects. But remember, caffeine can also be found in other products such as chocolate and coke! Too high an intake of caffeine can cause detrimental effects such as headaches, insomnia (which has its own health impacts too) – irritability, anxiety, digestive issues and even a faster heartbeat – so make sure you keep that scale balanced!
Which brands of coffee come up as healthiest? When I started this article, I was thinking I would do my background research and then provide you with a list of the best, but there is no such thing it seems! Looking at everything I have found, it seems to come down to two key elements: taste preference and lifestyle! Between instant, peculated and shop bought, the choice is yours dependant on what you prefer as it’s clear that the actual health benefits don’t seem to differentiate between the types. However, here’s a few basic guidelines to work with:
2-4 cups a day
400 milligrams of caffeine a day (Arabica beans have less, as does instant)
Dark roasted is better for the brain
Don’t drink too late in the day
Lastly, body types. Everyone is different and you may have some sensitivity towards some of the elements such as caffeine. If you notice anything, then it’s worth trying out different types and brands. Personally, I do find that most instant coffees do a number on my tummy apart from one…Lavazza. It’s around £5 a tin, so a bit on the pricey side, but the supermakets often do deals on it, and I just don’t seem to get the same body response with this one.
Right, this article research has tired out my brain, so I’m off to grab myself a coffee! If you want to read some of the full articles on these subjects, the links are below.
Lou xDoes Coffee Benefit the Brain? | healthline.com
Healthiest Coffee: Types, Preparation, Benefits, and More | joinzoe.com
Instant coffee vs ground coffee: Which is healthier? | coach.nine.com.au
Spilling the Beans: How Much Caffeine is Too Much? | fda.gov