A cup of coffee – more health or more illness?

SKĐS - A cup of coffee can help you stay alert and focused. However, many people remain skeptical about the health benefits of coffee.

"Is drinking too much coffee bad for the heart?", "Can people with diabetes drink coffee?", "Should pregnant women completely avoid coffee?" - these are some of the concerns of people who consume coffee.

In recent years, many large studies worldwide have shown that, when consumed in moderation, coffee generally offers more benefits than harms for most adults. However, there is no one-size-fits-all answer; everyone is different, and therefore, the wise way to drink coffee should be personalized.

1. What's in a cup of coffee?

Many people think coffee is just "caffeinated water," but it's actually not that simple; coffee contains:

Caffeine: It helps improve alertness and concentration, but it can also cause anxiety and insomnia.

Antioxidants: Like chlorogenic acid, polyphenols help fight inflammation and are beneficial for blood vessels and the liver.

Other substances in unfiltered coffee, such as cafestol and kahweol (found in brewed coffee, French press coffee, and some types of drip/machine coffee without paper filters), can increase "bad" cholesterol (LDL) in the blood if consumed in large quantities over a long period. Filtered coffee usually does not have this effect because the filter retains most of the cafestol and kahweol.

2. The "plus" points of coffee

Coffee offers many health benefits if used properly.

Helps reduce the risk of death and cardiovascular disease.

Numerous large cohort studies have shown that people who drink coffee in moderation (about 2-4 cups per day) generally have a lower risk of all-cause and cardiovascular mortality compared to non-coffee drinkers. Interestingly, this benefit is seen in both regular coffee, instant coffee, and decaffeinated coffee.

A recent study also suggests that drinking coffee primarily in the morning (instead of sipping it throughout the day) may be more beneficial for cardiovascular health and longevity. The reason could be that drinking it late, close to bedtime, can disrupt the circadian rhythm and cause insomnia, thereby "neutralizing" some of the benefits of coffee.

Supports the prevention of type 2 diabetes.

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Good news for those concerned about blood sugar: people who drink coffee regularly, especially in moderation, tend to have a lower risk of developing type 2 diabetes. This holds true even for decaffeinated coffee, suggesting that antioxidants and polyphenols in coffee play an important role, not just caffeine.

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However, this doesn't mean drinking coffee to cure diabetes; rather, in the context of a healthy lifestyle, a moderate cup of coffee can be a positive addition if used correctly.

The liver and brain also benefit.

Reduced risk of liver disease: Numerous studies show that people who drink coffee regularly and in moderation are less likely to develop cirrhosis, liver cancer, and fatty liver disease compared to those who do not drink coffee.

In people with chronic liver disease, moderate coffee consumption (unless contraindicated by a doctor) may help slow the progression of cirrhosis and somewhat reduce the risk of death from liver disease. However, coffee is not a substitute for medication or a healthy lifestyle.

Brain support: For the brain, coffee can help you stay alert and focused for a short time. If consumed in moderation over a long period, some studies have shown that regular coffee drinkers have a lower risk of Parkinson's disease. Some studies also suggest that coffee may reduce the risk of depression and cognitive decline, although the evidence is not yet conclusive.

Sweet, creamy, and aromatic coffee can be harmful to health if consumed in large quantities.

3. The downsides of excessive coffee consumption that shouldn't be ignored.

Coffee isn't always beneficial. For some, just smelling it can cause anxiety, palpitations, restlessness, and trembling hands; a single sip can lead to difficulty falling asleep or insomnia, especially in the late afternoon or evening; or it can cause stomach upset, discomfort, or acid reflux.

Excessive coffee consumption increases the risk of heart attack: A recent meta-analysis showed that drinking too much coffee may increase the risk of heart attack, while it may reduce the risk of stroke and some arrhythmias. This suggests that coffee may be beneficial, but when consumed excessively, the benefits and risks are intertwined, especially in people with pre-existing cardiovascular disease.

Reduced iron absorption from food: Coffee contains certain substances (especially polyphenols like chlorogenic acid) that can reduce iron absorption from food. Therefore, if you drink coffee during or immediately after a meal, the amount of iron your body absorbs may be significantly reduced, especially iron from vegetables, beans, or iron supplements.

Risk of calcium deficiency: When drinking coffee, especially in large quantities throughout the day, caffeine makes the kidneys work harder, causing you to urinate more frequently. This results in a higher-than-normal amount of calcium being excreted in the urine. If this continues, especially in people with calcium-deficient diets, it can weaken bones over time. Therefore, people at risk of osteoporosis or those who consume little milk or calcium-rich foods should limit their coffee intake and avoid using it as a substitute for water daily.

Adding sugar, milk, and additives: In reality, many people prefer sweet, creamy, and aromatic coffee to black coffee. This often comes with a lot of sugar, condensed milk, cream, syrup, etc. The harm from sugar and saturated fat can far outweigh any benefits of coffee.

Pregnant women should not consume more than 200 mg of caffeine per day.

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4. Who should be cautious about coffee?

Pregnant women: There is ample evidence suggesting that high caffeine intake during pregnancy increases the risk of low birth weight, premature birth, and miscarriage. Therefore, most recommendations state that pregnant women should not consume more than 200 mg of caffeine per day (equivalent to about one large cup of coffee).

For people with insomnia, anxiety, acid reflux, or unstable hypertension: If after taking the medication you experience restlessness, rapid heartbeat, difficulty sleeping, or burning sensation in the upper abdomen, it is a sign that your body is not suitable for the current dosage or timing of consumption.

People with cardiovascular disease, especially those with a history of heart attack or arrhythmias, should discuss the appropriate amount of coffee with their doctor and avoid increasing their intake on their own, thinking that coffee is always beneficial for the heart.

5. How to enjoy coffee without harming yourself.

Amount to drink: For most healthy adults, 2-4 cups of coffee per day is generally considered reasonable if it doesn't cause any discomfort (such as rapid heartbeat, frequent urination, difficulty sleeping, etc.).

Brewing method: Filtered coffee (with a paper filter) is preferred over boiled or unfiltered coffee, especially for people with lipid disorders.

Timing of consumption: It's best to drink it in the morning or early afternoon, avoiding drinking it close to bedtime.

Additives: Limit sugar, condensed milk, and cream; if you're used to drinking "sweet, rich, and creamy" coffee, gradually reduce your sugar intake, choose low-fat milk, and progress to diluted black coffee to allow your body to adapt.

Listen to your body: If your body reacts negatively to drinking, such as feeling nervous, having trouble sleeping, or experiencing stomach pain, you should reduce your intake or change your drinking habits.

In short, coffee is not an enemy of health. If consumed in moderation, it can be part of a healthy lifestyle. However, coffee is not medicine, so it should absolutely not be used to treat heart disease, diabetes, or "detoxify the liver."

Everyone has a different caffeine tolerance threshold; it's important to find a limit that works for you. Along with a healthy diet, regular exercise, sufficient sleep, and good management of any underlying health conditions, a morning cup of coffee can become a pleasant companion in our lives.

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Source: https://suckhoedoisong.vn/mot-tach-ca-phe-them-khoe-hay-them-benh-169260607191259221.htm