Coffee- A Quick Round Up.
Coffee is the second most popular drink across the world, extracted from the ripe berries of plants from family Rubiaceae. Although the exact origins are not known, it is thought to have originated in Ethiopia and slowly spread across the world. In the 1700s, coffee slowly replaced the then breakfast beverages- beer and wine, and to date continues to evolve and capture human interest.
Knowing the Phytochemicals in Coffee-
Carbohydrates- Cellulose, mannose, galactose, arabinose
Fats- notable- Cafestol and Kahweol, that can affect your cholesterol
Acids- Chlorogenic, quinic, citric, acetic, lactic, malic acids
Alkaloids- Caffeine- well known
Factors that determine your Coffee flavors
Type of bean-The two predominant types of coffee plants are Arabica and Robusta. Arabica, which is the most popular type, originated from Ethiopia and yields a mild, flavorful tasting coffee. But it has strict temperature and rainfall requirements. On the other hand, the Robusta coffee plant survives in a wider temperature range, in harsh climates, and is resistant to disease, which makes it more economical to grow.
Roast-Coffee beans undergo roasting during their processing. Lighter roast gives a lighter color and slight roasted flavor, but lighter roasts are higher in acidity. Dark roasts produce darker beans with little acidity but a robust bitter roasted flavor. In terms of caffeine content, lighter roasts actually have a slightly higher concentration.
Type of grind– Finer grinds, as those used in espresso facilitate the release more oils. This makes finer grinds have more flavor.
Coffee and health –
| Area of focus | Coffee/ Caffeine known effects |
| Brain | Increased alertness High doses can cause insomnia, anxiety, restlessness Potentiates medication effect (Tylenol, NSAID) in relieving headache |
| Blood pressure | Increases Blood pressure in short term, but eventually tolerance develops at least partially. |
| Heart | 3-5 cups /day (not unfiltered coffee) shown to reduce cardiovascular disease risk |
| Liver/Gall bladder | Can reduce risk of liver cancer, fatty liver disease and gall stone formation |
| Insulin sensitivity | Reduces insulin sensitivity in short term, but tolerance develops in long term |
| Reproductive | Decreased endometrial cancer risk |
| Digestive system | Increased gastroesophageal reflux causing heart burn in some people |
| Lipids | Unfiltered coffee can increase cholesterol |
| Pregnancy | Large doses of caffeine linked to abortions, low birth weight |
The concentration of fatty esters, cafestol, and kahweol, are high in unfiltered coffee such as French press, Turkish, or Scandinavian boiled coffee; intermediate in espresso and moka pot coffee, and negligible in drip-filtered, instant, and percolator coffee. These compounds are known to have cholesterol raising properties. High consumption of unfiltered coffee (average 6 cups per day) increased LDL cholesterol levels by 17.8 mg/dl as compared with filtered coffee in scientific trials, which would increase risk of cardiovascular disease.
In a nutshell, studies among adults consuming moderate amounts of coffee (3-4 cups/d) showed little evidence of health risks and some evidence of health benefits.
In 1991 WHO labelled coffee as a carcinogen, but studies done over time showed the coffee does not increase, and indeed is associated with decreased risk of certain types of cancer.
What about Decaffeination?
Caffeine is removed from the coffee beans using chemical solvents or carbon dioxide gas to make the decaffeinated version, which is an option for those who experience unpleasant side effects from caffeine. To be labeled as decaffeinated, per U.S regulations, at least 97% of the caffeine must be removed, which means even the decaffeinated coffee can contain about 3% residual amount of caffeine. But decaffeination will cause loss of flavor and scent.
Bottom line-
Coffee has come a long way from being labeled as a carcinogen in early 1990s, to the present day where it’s popularity only keeps growing. From a health stand point, moderate consumption of coffee has not been shown to pose major health risks and may actually be helpful in some aspects. If your mornings start with a cup of coffee, try to adhere to filtered coffee for better lipid control. There is an individual variation in the metabolism and sensitivity to caffeine, so find the right kind/amount of coffee that might be appropriate for you.
Also, be conscious of the additives you put in your coffee as in milk, sugar, and other flavor agents. Choose plant based, less processed ingredients, to enjoy your coffee. Plant based milk, especially oat milk is my favorite to add in South Indian filter coffee.
On another note, there is no compelling reason to start drinking coffee for additional health benefits, if that has not been a part of your life.
Reference articles-
https://pubmed.ncbi.nlm.nih.gov/16507475/
https://www.nejm.org/doi/full/10.1056/NEJMra1816604
https://pubmed.ncbi.nlm.nih.gov/19217682/
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.113.005925