Dear Coffee, This Is Why We Love You

Wake. Roll. Stand. Walk. Kettle. Water. Coffee tin. Cafetiere. Two spoons. Hot water, not 3445401448_0de5016d5b_b.jpgboiling. Gently stir. Wait……………….and plunge.

So archaic, so basic, so simple. The Coffee Ritual.

But in this era of ‘clean eating’ how can something that is so good not be bad for us? How often do we hear that we should cut out caffeine, because it is a toxin poisoning our bodies?

We all know that coffee wakes us up. Scientific research shows that caffeine increases alertness, concentration, vigilance, improves mood, reduces perception of pain and increases time to fatigue. These effects can be so positive, that in elite and professional sport, we actively harness this potential to legally improve athletic performance.

But is your coffee habit actually good for you? 

Coffee beans, as well as the brew, are a very rich source of polyphenolic compounds, specifically chlorogenic acids (CGA). 
Research shows that CGA has a wide range of potential health benefits: anti-diabetic, anti-carcinogenic, anti-inflammatory and anti-obesity. There is also growing evidence that coffee can reduce or delay the onset of Parkinson’s Disease and Alzheimers.
CGA is an antioxidant meaning it can help prevent cellular damage from free-radicals that occur with pollution, smoking, eating unhealthy food and drinks, strenuous exercise and as a byproduct of normal metabolism. It’s also thought that polyphenols contribute to the body being in an anti-inflammatory state, which is associated with a lower risk of several chronic diseases.
Based on the evidence from 34 studies from 2010 – 2016, coffee consumption in moderation, is safe and may be beneficial in both healthy persons as well as people with high blood pressure, cardiovascular disease, heart failure, cardiac arrhythmias and diabetes. Therefore, coffee restriction may not be warranted for these patients, although some caution should be exercised in some people sensitive to caffeine.
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Is ‘fresh’ coffee better than instant and decaffeinated coffee?
  • There is a broad range of CGA in coffee that you can buy
  • Coffees which are roasted to a lesser extent or which contain a proportion of unroasted coffee have more CGA 
  • Surprisingly, there was no difference in CGA between instant coffee in a jar and coffee made by a cafetiere
  • Decaffeination seems to have little or no effect on the CGA content 

 

More fascinating caffeine body facts: 

  • Caffeine is absorbed rapidly and totally in the small intestine in less than 1 hour
  • In women, the metabolism of caffeine is slower during pregnancy, as well as when taking oral contraceptives. This means that the effects of caffeine a felt for longer.
  • Cigarette smoking doubles the rate of caffeine clearance by increasing the liver enzyme activity, which may be one of the explanations for the higher rate of caffeine consumption among smokers!
  • Coffee reduces the absorption of Levothyroxine (a common medication for hypothyroidism which should ideally be taken on an empty stomach)
  • Excessive caffeine intake may increase ‘unstable’ bladder in women i.e. suddenly being desperate for a wee
  • Dehydrating effects of caffeine are not likely to have adverse consequences for healthy adults who normally drink caffeine

 

Any negatives? The effects of caffeine in coffee is variable, depending on the sensitivity of each individual. This is because caffeine is primarily broken down in the liver by an enzyme called cytochrome P450 oxidase. Depending on your genetics, some people have more of this enzyme than othersSome people find they get jittery after a few sips. Other side effects include insomnia, irratibility, headache, abdominal cramping and diarrhoea.

So, it’s best to know your own body and how much caffeine you can tolerate. If you have a good tolerance, limit yourself to a maximum of 6 cups per day. Certain groups such as pregnant women and children should limit the amount. Pregnant women should have no more than 200mg of caffeine per day (approximately 2 cups of coffee).

 

 

 

 

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Berries improve memory?

Strawberries, blueberries, raspberries and blackberries all contain something rather magical called polyphenols. Polyphenols are antioxidants that are found in fruit and vegetables.

Studies show that regular consumption of foods containing polyphenols may reduce the risk of several chronic conditions, including neurodegenerative diseases e.g. Alzheimer’s and dementia, heart disease, and certain forms of cancer.

Brand nimages-10.jpegew research published in the British Journal of Nutrition has found that feeding rats berries for 8 weeks improved their brain function, memory and the growth and development of nerves. Although the study was in animals rather than humans, these interesting findings help to support eating berries regularly.

The polyphenol/phytochemical research adds to our growing knowledge of why fruit and vegetables are so beneficial to our health. I advise that people should lots of different fruits and vegetables with different colours and hues because these are indicators of different phytochemical profiles. They all contain different things, and they all contribute to your health.

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Unknown-12.jpegHere are some easy ways to incorporate berries. Fresh ones can be expensive when not in season, so you can use frozen which are just as nutritious. I buy Sainsbury’s Basics which are £1.50 for a 400g bag. Use them frozen in smoothies or ice-cream, or defrost (can be quickly defrosted in the microwave).

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2 Ingredient Pancakes with yogurt and berries

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Natural yogurt, berries, oats and honey

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Healthy ice-cream (blend natural yogurt with frozen berries)

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Super simple breakfast smoothie (milk, ripe banana, handful oats, handful frozen berries)