‘Coffee isn’t just a beverage. It’s a tasty cup of caffeinated sanity in an uncertain world’ - Nanea Hoffman
Did you know that worldwide, coffee is the second most consumed beverage to water? Drinking coffee has long been demonised as an unhealthy habit, but research shows that there are actually many health benefits to drinking coffee.
Coffee Contains Nutrients
Did you know that many of the nutrients in coffee beans make their way into the finished brewed coffee? A single cup of coffee contains: vitamins B2, B3, B5, manganese, potassium and magnesium. Many people enjoy several cups of coffee per day — which means these nutrient amounts can begin to add up.
May Help Prevent Type 2 Diabetes
Coffee drinkers have a significantly reduced risk of type 2 diabetes. Studies observe that people who drink the most coffee have a 23–50% lower risk of Type 2 diabetes. One study showed a reduction as high as 67%. It’s believed that chlorogenic acid, one of the main antioxidants found in coffee, might also reduce the absorption of glucose from sugary or high carbohydrate foods. This could slow the release of sugar into the bloodstream after a meal and may be beneficial for preventing insulin resistance.
May Contain Anti-Cancer Properties
Some health benefits of coffee show it to be protective against two types of cancer: liver and colorectal cancer. Studies show that coffee drinkers have up to a 40% lower risk of liver cancer. And another study found that those who drank 4–5 cups of coffee per day had a 15% lower risk of colorectal cancer.
Reduces Inflammation
Coffee contains polyphenols and other anti-inflammatory compounds that protect our bodies against chronic inflammation.
Boosts Fat Burning
One of the potential benefits of coffee consumption may be weight loss. The reason for this is because coffee appears to boost both metabolism and fat-burning for some people. Some research has found that caffeine can specifically increase fat burning by as much as 10% in obese individuals and 29% in lean people.
Biggest Source of Antioxidants in The Western Diet
The biggest health benefit of coffee is arguably due to the high levels of antioxidants which can help protect cells against damage and oxidative stress. Studies show that many people get more antioxidants from coffee - outranking both fruits and vegetables combined. Additionally, dark roast is better than light roast! Some studies have found that the roasting process brings out higher levels of other antioxidants, making dark roasts more antioxidant-rich overall.
Dark Roasts Are Easier To Digest
Dark roast coffee may also be easier on your stomach. This is due to a chemical N-methylpyridinium, which is produced during the roasting process. The longer the coffee beans are roasted, the more N-methylpyridinium they contain. N-methylpyridinium appears to prevent stomach cells from acid overproduction. So, if you tend to experience stomach irritation or acid reflux from drinking coffee, a darker roast is likely the better choice.
Drinking Coffee May Help You Live Longer
One study found that drinking 2-4 cups of coffee translated into an 18% lower risk of death during the study period compared to non-coffee drinkers. Drinking more coffee appeared to lower the chances of dying from cancer, heart disease, stroke, kidney disease, diabetes or chronic lower respiratory disease.
Coffee Can Improve Energy Levels and Make You Smarter
Coffee contains the stimulant caffeine which when consumed, blocks the receptor that normally contains adenosine. Adenosine’s job is to slow down the firing of neurons in your brain, allowing you to think calmly and clearly. However, blocking the adenosine increases the amount of other neurotransmitters like dopamine and norepinephrine. As a result, you experience increased levels of energy, better reaction times, and overall better cognitive function. Coffee has also been shown to enhance memory performance, increase alertness, attention, and concentration.
Coffee Can Reduce the Risk of Parkinson’s and Alzheimer’s Disease
Studies show that coffee drinkers have a much lower risk of Parkinson’s disease, with a risk reduction ranging from 32–60%. Several studies show that coffee drinkers have up to a 65% lower risk of Alzheimer’s disease.
Coffee Can Improve Your Mental Health
Coffee may have other mood benefits then simply elevating mood shortly after its intake. One study suggests that there is an 8% reduced risk of developing depression per average cup of (caffeinated) coffee consumed per day.
Coffee Found To Support Gut Microbiome
A 2016 study found that people who regularly drink wine and coffee have more diverse gut microbiome - a diverse and healthy gut microbiome can boost the immune system, regulate blood pressure, inflammation and it’s also been shown to improve mood and mental health. Coffee encourages the growth of bifidobacteria which are excellent for all kinds of things (including reducing inflammation) + each cup contains 1.8g of prebiotic fibre.
Can Help With Migraines
You may be thinking that sounds crazy… but coffee can dilate the blood vessels which help to remove harmful toxins that can be the cause of the inflammation or headache in the first place. This isn’t really that surprising when you begin to look into the headache and migraine medications, as their active ingredient is caffeine. However, this method depends on how much coffee you consume, for example if you’re already consuming 3-4 cups per day (or more) it’s not likely to have a beneficial effect. However if you’re like me and only have 1-2 cups of coffee per day, then it can definitely benefit your symptoms and help ease your headache or migraine. One of the first things I do when I get a migraine is make myself a delicious cup of Bulletproof coffee. Disclaimer; this doesn’t work for everyone. You can read more about How I Prevent Headaches and Migraines Naturally here.
+ 4 Tips On How-To Improve Coffees Health Benefits Even More!
MAKE IT BULLETPROOF
The popularity of the Bulletproof Coffee by Dave Asprey is undeniable. What is it exactly? You simply blend grass-fed butter (or ghee) and MCT oil into black coffee which creates a brain-boosting, creamy coffee. By blending these beautiful fats into your coffee, it allows the caffeine to be slowly released throughout the day so you don’t get the usual ‘coffee crash’ like you would from drinking regular coffee. Instead you’ll have more stable blood sugar and energy levels + better brain function. The medium-chain triglycerides (MCTs) in the MCT oil help to supercharge your brain function by giving you mental clarity and removing any brain fog.
And by using grass-fed butter or organic ghee when making your bulletproof coffee, it will provide much higher amounts of Omega 3’s and important fat soluble vitamins, including; A, D, E and Vitamin K2 which is incredibly important for calcium distribution in the body. But the most amazing thing about quality butter and ghee is that it’s a fantastic source of butyrate, which is a food source for the beneficial bacteria in our guts.
For more information on Bulletproof Coffee, you can read my blog post
- Bulletproof Coffee - The Latest Biohacking Trend // + A Supercharged Recipe
BUY ORGANIC COFFEE, MOULD FREE COFFEE (it’s a must!)
Did you know that conventional coffee is one of the most heavily chemically treated foods in the world? It can be steeped in synthetic fertilisers, pesticides, herbicides, fungicides and insecticides which often give coffee that bitter after taste. In the case of organic coffee beans, most are grown naturally without synthetic fertilisers or chemicals being used in the growing or production stages. This means the beans are richer in antioxidants and taste so much better.
Additionally, coffee also has the ability to grow mould if left in the right conditions. Excessive exposure to mould can lead to chronic inflammation affecting multiple systems in the body. Many people experience a multitude of seemingly unlinked symptoms, including; brain fog, poor memory and poor concentration, fatigue, sinus issues, weakness, headaches, sensitivity to light, chronic coughs, shortness of breath, skin rashes, red itchy eyes, sneezing, joint pain, digestive issues, increased thirst, appetite changes, poor body temperature regulation and more.
Various studies have shown that mycotoxins are present in green and roasted coffee beans across global production. When purchasing coffee, look for ‘mycotoxin free’ or aim to get a high quality coffee with these properties: single origin (not blends), third wave/speciality grade, for example Arabica (which is always specialty grade), washed / wet processed and dark roast. If you’re in Australia, some great mould-free brands are:
Bulletproof Coffee - grounds + beans
Macro Organic Coffee from Woolworths (or Countdown if in NZ) - grounds + beans
Byron Bay Co’s Organic Arabica Blend - you can use my discount code “jordiepieface” for 10% off
If you’re overseas you can also try:
Bulletproof Coffee - both grounds + beans
Purity Coffee - beans only
Comment below if you know of other organic, mould-free coffee brands.
ADD COLLAGEN
Hydrolysed collagen, or collagen peptides, contain amino acids like glutamine and glycine that help boost the immune system, repair the gut lining, and aid in detoxification. Collagen dissolves in hot or cold liquids, this is why it works in coffee. I usually recommend adding in 1 tablespoon of collagen peptides for each cup of coffee. If coffee triggers digestive issues, collagen may not relieve them, but if you can tolerate coffee, it's a great way to incorporate these healing nutrients into your diet. When I use ghee in my Bulletproof coffees, I always add in collagen or organic gelatin in as it helps to stop the fats from separating and also adds extra froth and creaminess. You can read more about collagen HERE.
ADAPTOGENS (optional)
I often add adaptogens into my coffee because coffee + adaptogens can work synergistically together. Caffeine is a stimulant that encourages a specific response within the body – alertness. Adaptogenic herbs, on the other hand, help the body adapt to stress by nudging it towards balance. That’s why they work so well together – caffeine helps in the short term, while adaptogens offer long term support. Quick note on using adaptogens daily: some adaptogens are fine for long term use. However, others should only be used for limited periods of time. If you’re interested in using adaptogens to support your body, I recommend you to speak to your chosen health care practitioner so you can get personalised advice.
DISCLAIMER
Coffee is not for everyone. If coffee makes you feel worse, anxious, jittery ect. please listen to your individual body and avoid it. This content is for informational purposes only. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions.
