WHICH COFFEE ROAST IS MOST BENEFICIAL FOR YOUR HEALTH?

You may not give much thought to which coffee roast is the healthiest. After all we buy coffee for the flavor and yes, often the caffeine. Really, who bothers to think about such trivial things as how it was roasted, right? Actually, we should. According to a study a few years ago from the University of British Columbia, you should choose a medium-blend coffee for the most health benefits. Coffee beans have two types of antioxidants. Some are natural to the bean while others develop from a chemical reaction when they are roasted. As the beans darken, the amount of disease-fighters gradually decreases while the quantity of the antioxidants from the color change increases. Medium roast gives the best mix of both types of antioxidants, which is most likely to be most beneficial to the human body in different ways. Look for the words American, regular, or breakfast when choosing your coffee blend. 

This is one of the small ways we can give our bodies the most natural protection. If we learn to make small changes like this on a daily and routine basis, it is amazing how much our bodies can benefit without any big change in our lifestyles.

Note: This picture is not to support this particular brand but to show the roast on the front of the can.

MORE CAFFEINE IN LATTES OR A REGULAR CUP OF COFFEE?

If you need a caffeine boost don't order a latte or cappuccino. A regular cup of coffee has two to three times the caffeine that a latte or cappuccino does. As such, the regular cup of coffee is a poorer option if you are trying to cut back on caffeine.

COMBINING POLYPHENOLS

Scientists are learning that combining two or more polyphenols may team up to improve wellness benefits as well as to boost slimming. Travis Stork, MD, says one of his favorite combinations is coffee with honey. The chlorogenic acid in coffee beans turns on fat burning to speed metabolism. When combined with sweet honey, a natural prebiotic, the pair can reduce bloat and constipation.

file photo

COFFEE FOR ANTIOXIDANTS

Antioxidants - those substances that prevent and repair cell damage - can be found in some tasty foods such as berries, walnuts, watermelon, tomatoes, etc. but did you realize a cup of coffee - decaf or caffeinated - has more antioxidants than a serving of raspberries, blueberries, or orange juice? Go for the dark roast as it has the most antioxidants.

FILE PHOTO

BEVERAGES TO DIAL DOWN INFLAMMATION

Yesterday I wrote about some vegetables that can help "Dial Down" inflammation. Today is about beverages that do the same. There is always talk about food when diets or eating healthy are discussed but what we drink can be as important as what we eat. So today we will feature coffee and tea. Both coffee and tea contain antioxidants that fight cellular damage that can lead to inflammation. A couple of days ago I posted about inflammation and some of the problems it causes so it is important to know the foods and beverages that help to slow it down and thus limit the problems. Coffee and tea are both helpful in slowing down inflammation, but green tea is particularly good in this respect. Green tea is loaded with EGCG, an anti-inflammatory compound known to have both cardio and neuro protective benefits. Add a dash of cinnamon and you up its antioxidant and anti-inflammatory benefits, according to Amy Gorin, M.S, R.D.N, in NYC.

Try relaxing with a cup of green tea and help fight inflammation in two ways, relaxing and drinking an antioxidant loaded beverage. Sounds like a good idea to me.

file photo

COFFEE AND MEMORY

If you are a regular follower of this blog you will know coffee is good for you. Here is another tidbit for all you coffee drinkers and perhaps for those of you who are considering coffee:

• In 2013 the journal Nature Neuroscience reported on a study that showed participants who drank coffee showed improvement in their long-term memory in as little as 24 hours after drinking the coffee.

COFFEE AND CANCER PATIENTS

Data published in JAMA Oncology, a medical journal, found that patients with metastatic colorectal cancer who reported drinking two to three cups of coffee a day had a higher association with longer living overall than those who didn't drink coffee.

The journal reported it is too soon to recommend a high coffee intake as a potential treatment for colorectal cancer but does recommend that drinking coffee is not harmful and may be beneficial according to Dr. Kimmie Ng, the study's senior author, an oncologist at Dana-Farber Cancer Institute.

The study's authors suggest that coffee has several compounds with antioxidant and anti-inflammatory properties that may be active against cancer.

file photo

SOMETHING TO THINK ABOUT

Are you a coffee drinker, or even tea? If not, you might want to consider this. Research in the Journal of Alzheimer's disease found that a daily cup of coffee can reduce your risk of Alzheimer's by as much as 65%. The reason? The caffeine in coffee increases blood flow to clear out memory-hampering toxins. Obviously, decaffeinated is not included in this.

file photo

COFFEE TO WARD OFF DIABETES?

Coffee is full of antioxidants, especially antioxidants that can combat the inflammation that can cause type 2 diabetes. The Journal o  International Medicine has research showing that women who sipped 3 or more cups of coffee a day, were 45% less likely to develop diabetes than those who only drank less than 2 cups. Trust me, as a type 2 diabetic, this is a disease who want to avoid. Diabetes robs you of favorite foods and silently cause damage to your body. Why not add that third cup of coffee to your day? I would definitely say this is worth trying if you have a family history of type 2 diabetes.

TIME DRAGGING BY? HAVE A CUP OF COFFEE

Would you believe that coffee, even just the smell of it, can help it seem like the time is going by faster. So, when you are at work, etc and the time just seems to be dragging by, get a cup of coffee.  Scientists at the Smell & Taste Treatment and Research Foundation of Chicago found that inhaling a coffee scent made time seem to zip by roughly 14% more quickly than it actually did. According to neurologist and foundation director Alan Hirsch, M.D., "Coffee is a stimulant associated with productivity and alertness." Now there's you an excuse for a mid-afternoon cup of coffee!

CAN COFFEE CUT BREAST CANCER RISK?

Another reason to enjoy your morning cup or cups of coffee is that it could cut your risk of a particularly aggressive form of breast cancer according to a study done a few years ago by the Karolinska Institute in Stockholm, Sweden. This study of around 6,000 women found that those who drank one to three cups of coffee a day lowered their risk of estrogen receptor-negative breast cancer by 27%.  Women who drank more coffee had even better numbers.  In women who drank three to 5 cups a day, the number went up to 42%.  The study author, Jingmei Li, Ph.D. explained, "Coffee is a top source of cancer-preventing antioxidants."  So go right ahead and enjoy that morning coffee.

file photo

ANOTHER BENEFIT OF DRINKING COFFEE

 According to research in the journal Molecular Medicine Reports suggests that sipping two or three cups of coffee daily lifts BDNF levels in the brain by 88% within two weeks. BDNF plays a key role in keeping memory, mood and mental processing at their peak. The caffeine activates receptors on brain cells to stimulate BDNF release. So go ahead and have a second cup of coffee or enjoy an extra-large latte.

By the way, BDNF stands for brain-deprived neurotropic factor.

clipart

IS COFFEE GOOD OR BAD FOR YOU?

For many years there were reports that coffee caused pancreatic cancer and other maladies.  But studies have proved coffee is not bad for you.  In fact in 2010 or 2011 Harvard's Walter Willet said extensive studies have shown, "It's turned out to be remarkably safe.  The evidence is very clear that coffee doesn't increase the risk of pancreatic cancer, and it probably reduces the risk of liver cancer."  A 2007 Swedish study estimated that people who drank two cups of coffee a day had about a 30% lower risk of liver cancer than those who drank none.  These tests did not include decaffeinated coffee so no results on that.

Harvard's Willet also stated, "Coffee almost for sure reduces the risk of type 2 diabetes.  When researchers combined nine studies on a total of nearly 200,000 people, they found that those who drank four to six cups of regular or decaffeinated coffee a day had about a 30% lower risk of diabetes than those who drank up to two cups a day.  It looks like coffee reduces insulin resistance.

Those who drank either decaf or regular coffee also appeared to have less gout and heart disease.  However, Willet also said, "Only caffeinated coffee may lower the risk of Parkinson's disease and gallstones.  The mechanism is not clear, but the evidence is quite strong for Parkinson's."

Willett went on to say that bottom line, "Coffee has turned out to be a health-promoting beverage rather than a carcinogen."

Personal note:  As a type-2 diabetic, I have increased my consumption of coffee to 3 or 4 cups a day.  My diabetes is totally under control, whether or not coffee plays a role, I can't say.  I do however, plan to continue consuming it.  Also, my father had Parkinson's disease and my parents and only sibling had gallstones.  I will continue my coffee consumption, just in case!

clipart

MILK IN COFFEE

If you have osteoporosis or need more calcium, consider adding milk to your morning coffee. Research has shown that those with osteoporosis should have milk in their coffee. Researchers state that just 1 teaspoon of milk per cup will offset the calcium loss. Note this is milk, not non-dairy creamers.

file photo

THE BRAIN - USE IT OR LOSE IT!

Did you know our brain is our #1 "use-it-or-lose-it" organ?  So, keep your brain busy; read, work puzzles, do quizzes, etc.  And put the kinds of foods and beverages into your mouth that will help to stimulate the brain.  Following are a few suggestions:

• Brew some coffee.  Would you believe coffee is one of the most stimulating scents to the brain according to research at Kyorin University School of Medicine in Japan.  And a French study of women 65 and older who drank more than 3 cups of coffee a day were 33% less likely to experience decline in verbal fluency than those who drank less.  The experts suggest you brew coffee several times a week even if you don't drink it.
• Eat a power breakfast high in brain-healthy foods.  Example: Add blueberries to a good whole-grain cereal or some low-sugar, fat-free yogurt.  You are probably aware that the antioxidant properties in blueberries are great, but blueberries also increase blood flow to the brain, which in turn improves your neuronal function.
• For lunch eat something high in luteolin as it may contribute to reducing the risk of dementia.    Carrots, celery, green bell peppers, olive oil, along with peppermint and chamomile teas are all good sources.
• For dinner eat a meal rich in Omega-3s.  Fish such as cod, salmon, sardines, mackerel, and tuna are good sources.  Omega-3 are also found in flaxseed, walnuts, great northern beans, kidney beans, navy beans, and soybeans.

Keep that brain nourished and active.  It is one organ you really do need to protect.  Without an active healthy brain, the rest of the body isn't worth a whole lot.

ACTIVE CALORIES - ENERGIZING FOODS

Today's post continues the posts of the past couple of days regarding active calories.  Today we will talk about Energizing Foods.  Energizing foods are basically foods that boost your metabolism.  Examples are coffee, black tea, green tea, and dark chocolate.

You get metabolism-boosting caffeine in coffee and in black tea.  The key here is to drink these beverages without loading them down with sugar and/or cream!

Green tea doesn't have much caffeine in it but it does have catechins, an antioxidant that raises  resting metabolism by 4% and that amounts to about 80 calories a day. Had you ever realized you could burn calories with a cup of green tea?

Dark chocolate does double duty since it contains both caffeine and catechins.  The downside here is to not overindulge.  You should only eat 1-ounce per day, and it should be dark chocolate!

file photo

INTERESTING COFFEE INFO

 

According to an article in the January/February 2011 (I haven't seen anything since to contradict this) Nutrition Action Health Letter, Regular or Decaf coffee may lower your risk of diabetes and gout.  However, only regular coffee is linked to a lower risk of Parkinson's disease and gallstones.

HOT COFFEE OR TEA VS MRSA

It is estimated that 2.5 million Americans carry MRSA, an often deadly, antibiotic resistant strain of bacteria, in their nasal passages without showing symptoms.  People who drink hot coffee or hot tea are 50% more resistant to the disease. 

This study was published in the Annals of Family Medicine.

Note:  The benefits were found only when drinking hot tea and coffee.  Drinking the beverages iced did not improve ones chances of resisting the disease.

 

clipart library