THE GOOD & BAD OF COFFEE

Q. I am a health conscious coffee lover. I have heard coffee is bad for you, but I am not sure exactly how. What are the real health risks associated with drinking coffee?

A. Can your morning coffee actually be good for you? In moderation, there are quite a few health benefits associated with enjoying a cuppa' day. But, before you get too excited, it's not all good news.

This is another one of those grey areas when it comes to health risk versus benefit. The truth is, there are pros and cons to regular coffee consumption. The decision as to whether its right or wrong for you should come down to your personal and family health history, as well as how you like the coffee (and how many cups) you are consuming on a daily basis.

Coffee and Diabetes:
Regular coffee drinkers have a decreased incidence of diabetes compared to individuals who either do not or irregularly drink coffee. Although the mechanism of action and constituents responsible are not entirely understood, it is thought that these finding have little or nothing to do with the caffeine contained in coffee. In fact, some studies have found decaffeinated coffee to provide similar benefit. Coffee is known to be high in anti-oxidants, perhaps accounting for some of these beneficial effects. The problem associated with most of these studies is the amount of coffee consumed. The majority of benefit was obtained through 6-7 cups/day, whereas only modest benefit was associated with drinking 4-6 cups, still a high intake for the average person. The stimulating effects that this dosage of coffee may have on the average individual – in terms of sleeplessness, anxiety and increased blood pressure may not be worth it.

Unfortunately, the effect that caffeine has on blood sugar levels in individuals who already have a diagnosis of diabetes is not as positive. Coffee has been shown to cause an increase in blood sugar in this population. In some individuals, it is enough to completely negate the effects of blood sugar lowering medications. It is believed that the caffeine is responsible for the spike in blood sugar. Decaf coffee has not been associated with these findings. The effects that caffeine has on blood sugar does not seem to be buffered by the positive effect that other constituents of coffee possess. What this means for individuals with diabetes? They may want to experiment with cutting coffee out of their daily routine, potentially putting decaf coffee in its place and monitoring the effects on blood sugar regulation.

Coffee and Parkinson's
Studies have consistently shown that regular coffee consumption has been associated with decreased risk of developing Parkinson's in men, and may have a modest effect in women, as well. In these studies, an intake of 10+ cups of day was shown to be most beneficial, although 1-3+ cups/day still resulted in significant risk reduction. Studies have also shown that coffee consumption can have significant impact on memory, possibly dementia and Alzheimer's. One study found that non coffee drinkers had four times the memory decline over a period of ten years when compared to men who drank 3 cups/day.

Coffee and Liver health
Just 1-2 cups of coffee/day has been shown to significantly reduce the risk of liver cancer, as well as liver cirrhosis. When individuals increase their consumption to 5 cups, the risk was reduced even further. This could be important for individuals at risk for liver disease. Coffee has also been shown to reduce the risk of gallstone formation in susceptible individuals.

Coffee and Endurance performance
Coffee is said to release free fatty acids, allowing athletes to burn fat, and spare glycogen stores, providing greatest benefit during endurance exercise. Once again, it is the caffeine specifically that is responsible for these effects and has been shown more effective when taken in dry form rather than in the form of coffee. Coffee intake and improvements in performance of events relying on strength and power are not showing the same consistent results.

There is also some research showing 2-3 cups of coffee/day may be associated with decreased incidence of stroke in women.

Now, the bad news...
Coffee is an addictive stimulant that can interfere with sleep, increase heart rate and blood pressure and cause irregular heart beat in susceptible individuals. 4-7 cups/day (as mentioned above, many of the studies were conducted using amounts this high or higher) also causes restlessness, anxiety and irritability. In individuals who have a genetic mutation that slows the breakdown of caffeine in the body, 2+ cups/day can lead to increased risk of heart disease. If you are someone who is prone to acid reflux, you may also find that coffee, due to its acidic nature, increases these symptoms.

If you are someone who enjoys espresso or lattes, it is also important to know that intact of these beverages can cause elevation in cholesterol levels. Using a paper filter/drip style coffee maker significantly reduces the cafestrol content in coffee, the constituent thought to affect how the cholesterol is broken down and cleared from the liver.

The last aspect that I want to mention here is what you are putting in your coffee. Obviously, adding sugar and cream, although it may make it taste better, adds empty calories and can negate most of the health benefit mentioned above.

I personally enjoy a couple cups of coffee a week and try to do so guilt free. As usual, as long as you are listening to your body and consuming coffee in moderation, there appears to be modest benefit and no significant risks associated with its consumption. Enjoy!

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