Many Americans love a good cup of coffee.  But the nutritive value of this beloved beverage has remained under scrutiny.  More recent medical studies, however, show that drinking regular or decaffeinated coffee moderately can actually provide numerous health benefits.

Health Benefits

Coffee is rich in a variety of antioxidants which researchers believe may be responsible for its cancer-fighting and disease-preventing benefits.  For example, research studies suggest that moderate coffee consumption may be linked to a decreased rate of Type 2 diabetes and liver cancer.  Drinking coffee moderately may also reduce the risks of stroke as well as skin, colorectal, breast, oral, pharyngeal and esophageal cancer.  It may also lower the chances of Alzheimer’s and Parkinson’s disease.

Caffeine and Athletic Performance

The caffeine contained in coffee has been shown to boost endurance and improve performance in athletes.  Recent studies show that caffeine consumption results in enhanced performance during short-term and intense aerobic exercise lasting from 4 to 8 minutes, as well as from 20 to 60 minutes.  Researchers believe that the benefits may be due to a reduced perception of effort or a direct effect on the muscles.  Caffeine is quickly absorbed and reaches its peak within an hour of ingestion.  Studies show that low doses of caffeine are most effective when consumed before or during exercise.  For a person weighing 150 lbs, this would be 68 to 205 mg of caffeine, which is approximately the amount of caffeine contained in a single cup of coffee.  It is important to note, however, that no improvements regardless of the dose were observed for those who are not trained athletically.

Despite its benefits of enhanced athletic performance, many athletes are concerned with caffeine’s suspected diuretic effect.  When consumed in moderation, caffeine is not likely to increase the discharge of urine or cause dehydration.  In fact, there is no scientific evidence that links caffeine consumption with excessive urine discharge.  On the contrary, caffeine-containing beverages may be a good source of fluids for athletic activity.

Blended coffee drinks are calorie bombs

Coffee, by itself, is a great low-calorie beverage.  However, it is important to be aware that some popular blended coffee drinks are notorious calorie bombs.  Laden with sugary syrups, whole milk and whipped cream, these coffee beverages are loaded with sugar and saturated fat.  For example, Starbucks’s Venti Frapuccino blended coffee drink is packed with as much as 600 cal, 200 g of fat and 100 g of sugar.  For some people, that’s almost half the calories needed for the whole day!

Nutrition for You recommends

If you are a coffee drinker, Nutrition For You recommends that you consume coffee moderately, without exceeding 4 cups per day.

However, if you are not, Nutrition For You recommends that you do not start.  Caffeine in coffee can significantly increase the levels of the “stress hormone” cortisol that can adversely affect your health. Look for more information on caffeine soon.

Photograph courtesy of Jun Belen