Caffeine and its health effects

Research, increasingly intense and rigorous over the last twenty years, has made it possible to shed more simply light on the benefits of this black nectar that is coffee.

And yes, there is a multitude of benefits of consuming coffee, ranging from energy intake to daily well-being, including the prevention of certain cardiovascular diseases or certain cancers. However, it remains important to limit your daily consumption.

So here are some effects of caffeine on our body:

Digestion

We all know the habit of having a small coffee at the end of a meal. Well, this habit is also good for your digestion. In fact, coffee aids digestion since it acts on the secretion of gastric acids, but also on biliary and pancreatic secretions, and on the motility of the colon (effective against constipation), all gthanks to caffeine.

It should be noted that the effects can be variable depending on the roasting degree of your coffee. In fact, a very roasted coffee, therefore black, having a high level of N-methylpyridinium, tends to reduce the secretion gastric and therefore slow down digestion.

Additionally, it's well known that our stomach is considered our second brain. A team of Swiss scientists wanted to examine the effect of coffee on our intestinal flora. The study, based on 16 healthy adult subjects, aimed to see the results on intestinal flora after consuming three cups of coffee daily, all for three weeks. The result was an increase in metabolic activity and the number of bifidobacteria, a bacteria with recognized beneficial effects.

Coffee and physical performance

Well yes, coffee, or more precisely caffeine is good for athletic performance! It is also found in many energy and isotonic drinks.

Numerous studies show that athletes who consume caffeine before a sporting event are able to go faster, be more enduring and recover faster than those who do not benefit from the boost of this wonderful molecule. It is not uncommon to see soccer players consuming mate before and after their game.

Also, caffeine boosts your immune system. Immediately after drinking coffee, body temperature rises because caffeine stimulates thermogenesis, which in turn causes the burning of calories. Coffee rapidly increases blood pressure.

Coffee and Type 2 Diabetes

Studies on large populations demonstrate a significant effect of regular coffee consumption on reduced risk of type 2 diabetes, even with moderate consumption.

Interestingly, caffeine would not be the cause of any action on diabetes, since most studies have highlighted a similar effect for coffee and decaffeinated. This would therefore come from other components of coffee, probably antioxidants, chlorogenic and quinic acids. These act in particular on the metabolic stress responsible for insulin resistance.

Researchers at the American Chemical Society have discovered that People who drank at least four cups of coffee a day reduced their chances of developing type 2 diabetes by 50%. Thereafter, with each additional cup, the risk is further reduced. by 7%.

Coffee and Cancer

There are rumors that coffee is a trigger for certain cancers.

Let's start by mentioning that according to recent studies, Coffee would not be carcinogenic, but you still have to pay attention to its temperature.

Indeed, according to the World Health Organization (WHO), Drinking coffee does not promote the development of malignant tumors, but it is the temperature of the beverage that is the cause. A hot beverage, coffee or otherwise, consumed at 65°C or more is "probably carcinogenic."

The WHO also reassured about the consumption of coffee and yerba mate, and no longer classifies them in the category of foods considered as " possibly carcinogenic ".

Besides, if you are a woman, Coffee may reduce the chances of developing skin cancer. Brigham and Women's Hospital in Boston and Harvard Medical School followed 112,897 men and women over a period of more than 20 years and, according to their findings, women who drink at least three cups of coffee a day are significantly less likely to develop skin cancer than those who don't.

Coffee and Pregnancy

Hydration is very important during pregnancy. It is important to drink plenty of fluids, 2 to 3 liters per day. It's no secret that drinking regularly ensures good hydration and also facilitates the elimination of waste from the mother's and baby's bodies through urine.

Coffee and tea are, however, not recommended. Indeed, caffeine stimulates the nervous system of women and men. fetus. If consumed in excessive amounts, caffeine can cause palpitations and nervousness, but also disrupt sleep. Pregnancy can make a pregnant woman more sensitive to the effects of caffeine. Furthermore, excessive consumption increases the risk of miscarriage and of premature birth.

It is therefore recommended for a pregnant woman to do not exceed 300 mg of caffeine per day, which is the equivalent of just over two 237 ml (eight ounce) cups of coffee. This amount includes all natural sources of caffeine, including herbs like guarana and yerba mate, but also teas with high caffeine content such as green tea, soft drinks and energy drinks.

So it is good to know that:

• A 250 ml cup of filter coffee contains an average of 179 mg of caffeine.
• a 30 ml espresso contains 30 to 90 mg of caffeine.
• a 250 ml cup of black tea bag contains 50 mg of caffeine.
  
• a 250 ml cup of green tea contains 30 mg of caffeine.
  

You should also be careful with the large formats sold in coffee counters like Starbucks. Some can hold up to 600 ml of coffee, far exceeding the amount of caffeine recommended during pregnancy.

Please note that it is best not to drink coffee or tea during or immediately after a meal. These contain substances that impair the absorption of iron and calcium.

But there is still theoption of the decaffeinated, in the water of course!

Coffee and caffeine consumption has its good and bad effects.

A very recent review concludes that the positive health effects of moderate consumption of coffee far outweigh any potential negative effects (Pourshadidi, 2016)

So you can continue to sip your coffee without feeling guilty, and enjoy all these benefits!