Coffee has several health benefits. But getting the most out of your coffee means carefully choosing what to put in it.
One of the most consumed beverages worldwide is coffee. It is also regarded by many medical experts as one of the healthiest.
For some people, it is the main source of antioxidants in the diet, surpassing both fruits and vegetables combined.
Here are some tips to take your coffee from healthy to super healthy.
No Caffeine After 2 P.M.
Coffee is one of the richest natural sources of caffeine in the diet.
Caffeine is a stimulant, and it’s one of the main reasons why coffee is so popular. It gives you a boost of energy and helps you stay awake when you feel tired.
However, coffee consumption in the late afternoon can disrupt your sleep. Numerous health issues are linked to inadequate sleep.
It is crucial to avoid drinking coffee at the end of the day because of this. If you must, go for a decaf or a cup of tea instead of coffee because they are significantly lower in caffeine.
Abstaining from coffee after 2-3 pm is a good guideline. That said, not everyone is equally sensitive to caffeine, and some people may sleep well even if they had coffee at the end of the day.
However, giving up coffee at the end of the day might be a good tactic if you think you can get a better night’s sleep.
You can raise the quality of your sleep in a lot of other ways. For more advice based on science, read this article.
Do Not Load Your Coffee With Sugar:
Even though coffee is generally healthy, it can quickly become toxic.
The best way to do this is to put a lot of sugar in it. Added sugar is probably one of the worst ingredients in the modern diet.
Sugar, especially because of its high fructose content, is linked to all kinds of serious diseases like obesity and diabetes.
Use a natural sweetener like stevia if you can’t imagine your life without sweetening your coffee.
There are numerous ways to further reduce your intake of added sugars.
Choose a Quality Brand, Preferably Organic:
The way the coffee beans are grown and processed can have a significant impact on the final product’s quality.
Synthetic pesticides and other chemicals that were never meant for human consumption are frequently sprayed on coffee beans.
However, the health effects of pesticides in foods are controversial. There is currently limited evidence that they cause harm when present at low levels in products.
However, if you are concerned about the pesticide content in your coffee, consider purchasing organic coffee beans. They should contain much lower amounts of synthetic pesticides.
Avoid Drinking Too Much:
While moderate coffee consumption is healthy, drinking too much can reduce its overall benefits.
Excessive caffeine intake can have various negative side effects, although people’s sensitivity varies.
Health Canada generally advises limiting daily intake to 1.1 mg per pound (2.5 mg per kg) of body weight.
Since an average cup of coffee can contain approximately 95 mg of caffeine, this corresponds to approximately two cups of coffee per day for a person weighing 80 kg.
However, much higher amounts of caffeine (400-600 mg) per day (about 4-6 cups) are not associated with any negative side effects in most people.
Drinking coffee means balancing risks and benefits. Listen to your body and don’t consume more than you can comfortably tolerate.
Add Some Cinnamon to Your Coffee:
Cinnamon is a tasty spice that goes particularly well with the flavor of coffee.
Research indicates that cinnamon helps lower triglycerides, cholesterol, and blood sugar in diabetics.
Try adding a tiny bit of cinnamon if you think it needs some flavor. It’s really quite good.
If at all possible, use Ceylon cinnamon rather than the more widely available Cassia cinnamon to lower the possibility of any negative effects.
Avoid Low-Fat and Artificial Creamers:
Low-fat and artificial commercial creams tend to be highly processed and may contain questionable ingredients.
However, there isn’t much research on the health effects of non-dairy coffee creamers. Their contents vary by brand and some may be healthier than others.
However, whole, natural foods are generally a better choice.
Try topping up your coffee with some full-fat cream (ideally from grass-fed cows) rather than non-dairy creamer.
Studies show that dairy products contain some important nutrients. For example, dairy products are an excellent source of calcium and can reduce the risk of osteoporosis and bone fractures.
Additionally, grass-fed cow’s milk contains vitamin K, which is also linked to improved bone health.
Add Some Cocoa to Your Coffee:
A lower risk of heart disease is one of the many health advantages of cocoa, which is also high in antioxidants.
For extra flavor, try mixing in a small pinch of cocoa powder into your coffee.
Café mocha, a chocolate-flavored version of café latte, is served in many cafés. However, mocha coffee is usually sweetened.
You can easily make your own at home and avoid the added sugar.
Brew Your Coffee Using a Paper Filter:
Cafestol, a diterpene found in brewed coffee, has the potential to raise blood cholesterol levels.
However, reducing their levels is simple. Just use a paper filter.
Brewing coffee with a paper filter effectively reduces the amount of cafestol but lets caffeine and beneficial antioxidants through.
However, cafestol is not all bad. Recent studies in mice suggest that it has anti-diabetic effects.
The bottom line:
Coffee is a popular drink known for its stimulating effects.
High coffee intake is linked to various health benefits. However, there are several ways to further enhance these benefits.
Most importantly, avoid loading your coffee with added sugars. You can instead flavor your coffee by adding a pinch of cinnamon or cocoa.
Also, consider abstaining from coffee in the late afternoon and evening, as it may affect the quality of your sleep.