Advantages and disadvantages of coffee

Coffee is a part of many people's daily lives. It is a drink that is popular and widely consumed around the world. If looking at statistics each year People around the world drink an average of 42.6 liters of coffee per person, and the coffee business market is considered to be the largest in the beverage category.

Data from STATISTA shows that in 2021 the coffee business was worth US$400 billion. and is expected to grow by an average of 8.28% per year until 2025.

If looking at nutrition, black coffee without adding other ingredients such as sugar or cream. It is classified as a low-calorie drink. 1 cup of coffee (240 ml. or 8 ounces) has less than 5 kilocalories of energy. It is a source of various nutrients such as potassium, phosphorus, magnesium, and folic acid. It is also rich in various antioxidants. But coffee's most well-known substance is probably caffeine, which acts to stimulate the brain and central nervous system. It helps you feel energized and prevents fatigue.

The amount of caffeine and other substances in coffee will be more or less depending on the variety and production process. If comparing the same amount Espresso coffee has 64 mg of caffeine per 30 ml. Instant coffee has 24 mg of caffeine per 30 ml.

There is now a wealth of research showing the health benefits and disadvantages of drinking coffee. Today we are here to tell everyone to read.

The advantages of coffee have been researched to have many health benefits including:

1. Reduce the risk of heart disease and stroke (Cardiovascular disease; CVD) Research has confirmed that drinking black coffee in appropriate amounts can help reduce the risk of heart disease and stroke. It can also reduce death from cardiovascular disease by up to 21%.
2. Anti-cancer effect Coffee has many antioxidants. Research has shown that Drinking coffee can reduce the risk of certain types of cancer. For example, if you drink 2 cups of coffee a day, you can reduce your risk of liver cancer by 43% and your risk of breast cancer by 52%.
3. Reduce the risk of diabetes Drinking coffee is associated with a reduction in insulin resistance. Drinking 1 cup of coffee per day reduces the risk of diabetes by 6% and helps reduce complications of diabetes. From its ability to fight free radicals and reduce inflammation
4. Helps reduce obesity Coffee reduces levels of the hormone ghrelin, which is related to hunger. Helps increase the burning of fat in the body. Caffeine increases energy metabolism in people with normal body weight by 29% and in obese people by 10%.
5. Reduce the risk of brain diseases such as Alzheimer's disease. Parkinson's disease Research has found that Drinking coffee regularly Helps reduce the risk and delay the onset of brain-related diseases.
6. Increase exercise efficiency If you get 3-6 milligrams of caffeine per kilogram of body weight. Helps increase performance and endurance in various forms of exercise.

Disadvantages of coffee However, there are many things to be careful about with coffee, such as

1. Our bodies respond differently to coffee. The ability to quickly or slowly eliminate caffeine depends on the genetic code CYP1A2 and AHR. People who are slow to eliminate caffeine may experience side effects from drinking coffee such as anxiety, insomnia, restlessness, nausea, headaches, hand tremors, rapid heartbeat, etc.
2. Coffee is not suitable for pregnant women. Research has shown that drinking 2 or more cups of coffee increases the risk of miscarriage by 8% and if increasing to 4-7 cups per day increases the risk of fetal death or stillbirth by 80%.
3. Iced coffee is often very caloric. Although coffee beans contain various substances that can help with obesity and diabetes. But if you drink coffee full of sugar and cream It will further aggravate the increase in body weight. According to a report from the Department of Health, 20 ounces of coffee with milk has more than 200 kilocalories and up to 8-9 teaspoons of sugar. It is therefore recommended to drink black coffee without added sugar.
4. Affects the quality of sleep As it is known that drinking coffee reduces drowsiness. Stimulate the brain to wake up But drinking too much This is especially true for people whose bodies are slow to eliminate caffeine. As a result, you may not be able to sleep well or may not be able to sleep at all.
5. increased psychiatric symptoms Although caffeine is beneficial in increasing alertness and concentration in the drinker. But caution should be exercised in patients with existing panic attacks or social phobia. Because excessive caffeine consumption can cause symptoms similar to those of psychiatric disorders, such as feelings of anxiety. restless and mental symptoms

Coffee is like any other food. that gives you benefits if eaten in moderation and can be harmful to the body if eaten too much Therefore, you should drink it appropriately. By choosing to consume no more than 2 cups of black coffee per day in order to receive benefits and reduce the chance of negative effects on your health.

Reference

1. Coffee - Worldwide | Statista Market Forecast [Internet]. Statista. 2021 [cited 8 September 2021]. Available from: https://www.statista.com/outlook/cmo/hot-drinks/coffee/worldwide
2. Ding M. et al (2014) Long-term coffee consumption and risk of cardiovascular disease: a systematic review and a dose-response meta-analysis of prospective cohort studies. Circ, 129(6):643-59.
3. Larsson, S. and Wolk, A., 2007. Coffee Consumption and Risk of Liver Cancer: A Meta-Analysis. Gastroenterology, 132(5), pp.1740-1745.
4. Lee, P., Chan, W., Kwok, C., Wu, C., Law, S., Tsang, K., Yu, W., Yeung, Y., Chang, L., Wong, C., Wang, F. and Tse, L., 2019. Associations between Coffee Products and Breast Cancer Risk: a Case-Control study in Hong Kong Chinese Women. Scientific Reports, 9(1).
5. Carlström, M. and Larsson, S., 2018. Coffee consumption and reduced risk of developing type 2 diabetes: a systematic review with meta-analysis. Nutrition Reviews, 76(6), pp.395-417.
6. Guest, N., VanDusseldorp, T., Nelson, M., Grgic, J., Schoenfeld, B., Jenkins, N., Arent, S., Antonio, J., Stout, J., Trexler, E., Smith-Ryan, A., Goldstein, E., Kalman, D. and Campbell, B., 2021. International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1).
7. Wisborg, K., Kesmodel, U., Bech, B., Hedegaard, M. and Henriksen, B., 2003. Maternal Consumption of Coffee During Pregnancy and Stillbirth and Infant Death in the First Year of Life: Prospective Study. Obstetrical & Gynecological Survey, 58(8), pp.509-510.
8. Clark, I. and Landolt, H., 2017. Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Medicine Reviews, 31, pp.70-78.
9. Winston AP, Hardwick E, Jaberi N. Neuropsychiatric effects of caffeine. Advances in Psychiatric Treatment. Cambridge University Press; 2005;11(6):432–9.