Is your daily fix of coffee actually good for you? How do you maximise benefits?
‘Makes you sharper, more alert and more energetic’; ‘Anti-inflammatory’; ‘Lower risk of heart disease’; ‘Improves your sports performance.’ These are all claims that circulate about coffee. We’re told that a cup of our favourite brew can give us an energy boost and is good for our hearts. But is that really the case?
The fact that coffee makes you sharper, more alert and more energetic is due to the caffeine it contains. “Caffeine ensures that our nervous system is stimulated, which benefits our concentration and alertness,” explains GP and sports doctor Tom Teulingkx. You will feel this effect after about 40 minutes, when the body has completely absorbed this substance.
So what effect does caffeine have on brain function? “It can stimulate the functioning of our memory, even at a small dose, as an American study from 2014 showed,” says nutrition scientist and dietician Hella Van Laer.
“There are even studies suggesting that caffeine may have a positive influence on brain diseases such as dementia and Parkinson’s, but additional research is needed to unravel the mechanisms behind these possible effects.”
Coffee also contains antioxidants, which are said to be good for the heart and have an anti-inflammatory effect. There are even indications that these antioxidants may have a beneficial effect on type 2 diabetes and reduce the risk of heart disease.
However, this explicitly applies to filter coffee. The paper filter retains some of the diterpene compounds, specifically cafestol and kahweol (coffee oils) that can increase bad cholesterol.
These substances are still present in higher levels in unfiltered coffee from espresso machines, moka pots or French presses. Hence the advice to drink a maximum of two to three cups per day.
“The most harmful are Turkish and Greek coffee, which are boiled with coffee grounds and all,” explains Van Laer.
Does this mean it’s safe to drink even more filter coffee? Sadly no, because then you will get an overdose of caffeine.
“I wouldn’t recommend more than four cups a day,” says Van Laer. “Otherwise, you run the risk of sleeping less well and becoming too restless and stressed. Then you might eat more and unhealthier food to compensate. It can also cause stomach problems.”
It’s also important to remember that individuals react differently, and some have a lower tolerance to caffeine than others.
“The response to caffeine is very individual — it is genetically determined how sensitive you are to it,” explains Teulingkx. “How you break down caffeine depends from person to person. Some people will therefore have no trouble falling asleep at bedtime, no matter how much coffee they have drunk.”
Anyone who consumes coffee will also get used to it, and over time, become less aware of the effects of caffeine.
Dr Teulingkx mentions 400 milligrams of caffeine per day as the upper limit. “I don’t have to say that in many offices people easily go above and beyond. Of course, a lot also depends on how strong your coffee is. That varies a lot: a latte is not the same as an espresso.
“It is certainly good to pay more attention to the total dose of caffeine you consume. You also have to include the consumption of tea, chocolate and even diet cola,” Dr Teulingkx says, adding that pregnant women in particular need to be cautious. The HSE recommends a maximum of 100 milligrams per day, equivalent to roughly two cups of instant coffee. “Minors should also be careful with caffeine, which is also found in energy drinks.”
So how do you maximise the benefits of your daily coffee fix?
The guideline is: the darker the coffee beans are roasted, the worse for your health, explains Van Laer. “This is because acrylamide, a carcinogenic substance, is formed during roasting. You can also find this in burnt toast or caramel.
“It also depends on the type of beans — robusta contains more acrylamide — and on the coffee-making method. The more water you use, the better.”