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Improved Gut Microbiome
They are rich in probiotics as well as soluble fiber, which aids digestion and promotes absorption of important nutrients in the body.
“The polyphenols in caffeine are a type of probiotic that feeds the beneficial bacteria in your gut,” says nutritionist Karine Patel of Dietitian Fit & Co. According to a recent study by the Zoe Project, which studies how food affects the body, more beneficial bacteria were found in the intestines of people who drank black coffee than those who did not drink it. Along with the fact that their gut microbiome was healthier and more diverse. She also added that coffee stimulates the intestines, helping to balance and suppress bacteria.
Reduce Inflammation
The polyphenols in coffee are an excellent source of antioxidants. It plays a very important role in our body. It protects against the risk of oxidative stress caused by free radicals. This reduces the likelihood of developing heart disease and autoimmune diseases, and has a positive effect on weakening the inflammatory response.
There is even better news for those who enjoy adding milk to their coffee. A new study published in 2023 suggests that coffee’s polyphenols are more effective when consumed with protein, such as milk. It was found that the effect of fighting inflammation was twice as high.
Promotes Brain Health
We have always turned to coffee when we needed ‘temporary’ concentration or alertness. But the effects of coffee go beyond that. It also protects brain tissue and blood vessels. This is thanks to coffee’s high antioxidant levels. Additionally, it increases the production of serotonin and acetylcholine (neurotransmitters responsible for certain brain functions such as mood, memory, attention, and alertness). A study conducted across Europe over a 10-year period starting in 2007 found that participants who drank coffee experienced slower cognitive decline than those who did not drink coffee. Researchers at the University of Minho in Portugal discovered that compounds other than caffeine in coffee not only have a stimulating effect, but also cause substantial changes in the brain’s default network.
Prevention of Liver Disease
When caffeine is absorbed into the body, a chemical called paraxanthine is produced. This slows the growth of scar tissue in the liver. The World Health Organization has confirmed that coffee helps prevent chronic liver disease and that moderate coffee consumption is also effective in preventing liver cancer.
What Matters is How You Drink It!
For optimal taste and aroma, the coffee beans should be as little oxidized as possible. To preserve nutrients, it is best to extract coffee from freshly ground coffee beans as much as possible. The type of roasting is also important. Coffee beans grown in high altitude climates such as Ethiopia or Central and South America tend to have a high polyphenol content. Coffee beans roasted lightly with less heat will retain more nutrients. Additionally, these light roasted coffee beans contain more chlorogenic acid, a type of polyphenol that has excellent anti-inflammatory effects and promotes metabolism.
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The method of grinding coffee beans can also affect their nutritional value. If you want to maximize the antioxidant effect of the polyphenols contained in coffee beans, you need to grind them very finely, like those used in espresso. Water temperature is also important. If it is too hot, the flavor of the coffee beans will deteriorate, and if it is too cold, important nutrients may not be extracted properly. The ideal temperature is 195 to 205 degrees Fahrenheit (about 90 to 96 degrees Celsius).
To achieve the best taste, the machine is also important. Sage’s recently launched ‘Barista Touch Impress’ provides real-time feedback on grind size, extraction time, optimal milk temperature, etc. It’s like having a real barista next to you! In addition, the PID digital temperature control system that regulates the temperature throughout the extraction process provides coffee at the most perfect temperature.
Of course, espresso is the best in terms of nutrients, but it is not suitable for everyone. If you like to add sugar or syrup to your coffee, check first to see if it has been processed too much. Some sugars, milk, and syrups may contain additives that cause inflammation in the intestines and brain.
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Stick to Your Intake
Drinking a cup of coffee every day has numerous benefits, but you need to be careful because it’s one of the world’s most popular ‘stimulants’. “It’s best to limit your coffee intake to 400 mg per day,” says Patel. This is equivalent to 4 small cups or 2 large mugs. If you consume more than that, side effects such as anxiety, irritability, insomnia, high blood pressure, fatigue, and stomach upset may occur. “The benefits of coffee become meaningless,” he explains.
Timing of drinking is also important. “Studies have shown that cortisol peaks 30 to 45 minutes after waking in the morning and then gradually declines,” Patel said. As cortisol is a stress hormone, it is good for improving attention. If you consume coffee when these levels are at their peak, you may not achieve the aforementioned benefits. It is best to consume it about 2 hours after waking up. To avoid disturbing your sleep, it would be best to take it at least 6 hours before going to bed. “This also applies to people who consider themselves to have a high caffeine tolerance.”
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