Unlocking The Benefits Of Coffee: Why It's Good For You And How To Drink It

Recently, a YouTuber's poignant revelation caught my attention: every boyfriend she's had has attempted to convert her coffee-with-cream-and-sugar-drinking-self into drinking black coffee. The general consensus seems to be that black coffee is the only way to savour the true flavour of coffee and people who add milk, cream or sugar are coffee philistines.

Another thing I noticed is how no Korean vlogger on YouTube, worth her likes, makes instant coffee. All the vloggers Ifollow are female. Coffee romance in these vlogs comes with all the attachments of home brewing equipment - the hand-cranked coffee grinder, weighing scales to precisely weigh the beans, Chemex, pour-over dripper, Aeropress and so on.

The beauty of coffee in these vlogs lies in its calming rituals, the ‘me time' after the husband and kids leave home for the day. I appreciate a well-brewed cup of coffee in which the enlivening aroma and the adult complex flavours make it a wholesome experience. But when I see people making themselves a quick fix instant coffee or having a usual coffee with milk and sugar, either in vlogs or in real life, it makes me feel validated for all the times I have coffee just like a regular person and not a coffee connoisseur.

The Coffee Waves

The movements in coffee culture in history are known as waves. The timelines for these waves are set in the US. The first wave emerged during the late 1800s, coinciding with the industrial revolution when coffee transformed from a novelty into a widely consumed commodity. By the 1950s, brands began offering affordable coffee in supermarkets, making it accessible for average households to incorporate into their daily routines.

The second wave emerged in the 1990s, as consumers started placing greater emphasis on the quality of coffee. Chains like Starbucks became popular hang-out spots, and skilled baristas crafted specialty coffees such as cappuccinos and lattes. This wave came to India over a decade later, with Cafe Coffee Day and Barista gaining prominence between the late 1990s and around 2010.

The third wave began in the early to late 2000s, prompting consumers to consider the origins of their coffee and how it was grown and sourced. It also encouraged individuals to brew coffee at home using specialised equipment that became increasingly available and affordable. Key concepts in the third-wave coffee movement include sustainably sourced coffee, single-origin beans, and the farm-to-cup approach.

Today, coffee has evolved beyond being a simple beverage to accompany a quick breakfast or combat midday fatigue. It has become a symbol of personal indulgence, productivity, and social connection. People now take pride in their specific coffee preferences, including the source of the beans, the roast, and the brewing method. Additionally, the way individuals choose to consume coffee reflects their health and lifestyle choices. For example, those who frequent the gym, practise intermittent fasting and prioritise protein intake may opt for black coffee rather than a milk-laden, high-calorie concoction with whipped cream and caramel sauce.

Health Benefits Of Coffee

Coffee is more than just a lifestyle statement. A lot of studies seem to indicate that drinking coffee comes with a wide range of health benefits. A paper trying to unravel the cause of the health-boosting properties of coffee argues that coffee offers beneficial properties in the same way as vegetables and fruits. It causes an upregulation of cellular proteins involved in cell protection, notably antioxidant, detoxifying and repair enzymes. The undigested components of coffee that act as a prebiotic help modify the gut microbiome favourably.

Caffeine, a stimulant, occurs naturally in the leaves and fruits of certain plants such as coffee, tea and cocoa. The instant effect or what we call the caffeine boost comes from an improved mood, quicker reaction times and better mental function and memory.

All-cause mortality: An umbrella study comparing the outcomes of drinking 3-4 cups of coffee a day vs none revealed that coffee reduced the risk of death from all causes, including heart disease. It also reduced the risk of incident cancers by 18%.

Heart health: Coffee reduces the incidence and death from heart disease. Studies showed that drinking 3-5 cups of coffee a day led to 15 per cent reduction in heart disease and a 21 per cent reduction in the risk of stroke.

Type 2 Diabetes: Drinking coffee lowers the risk of developing type 2 diabetes in the long term. The mechanism of action is thought to be from the antioxidants in coffee that reduce inflammation and improve insulin sensitivity.

Parkinson's disease: Drinking coffee lowers the risk of developing Parkinson's disease and also slows the progression of Parkinson's .

Mental health: As per a review of seven studies, each cup of coffee in a day was linked to an 8% lower risk of depression

Liver health: Drinking coffee supports liver health by reducing liver fat accumulation, inflammation, and oxidative stress, thereby having a beneficial impact on Non-Alcoholic

Fatty Liver Disease: Research has shown an inverse relationship between coffee intake and the risk of developing liver cirrhosis, a condition characterised by progressive scarring of the liver. Multiple studies have indicated that regular coffee consumption may reduce the risk of developing liver cancer.

Athletic performance: Drinking coffee is said to be linked to better athletic performance which is why many people find it beneficial to drink coffee before hitting the gym.

While caffeine is the most well-known ingredient in coffee, coffee is also rich in polyphenol antioxidants responsible for its various clinical studies-backed health benefits. There is also a thing called too much coffee.

According to the Mayo Clinic website, "up to 400 milligrams (mg) of caffeine, a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee." This does not apply to pregnant or breastfeeding women for whom it should be limited to less than 200 mg per day. In some people who are highly sensitive to caffeine, even a smaller dose can make them jittery and lose sleep.

To summarise, coffee is one of the beverages that has proven health benefits. Most studies base the health benefits on 3-5 cups/day, but limit it to as much as you can have without experiencing any negative effects such as anxiety, jitteriness and insomnia. Even one cup is better than none.

When drinking multiple cups of coffee a day, it is best to avoid sugar as the negative effects of sugar can quickly outrun the positive impact of coffee on health. If you appreciate the flavour of black coffee, then have it black, else a splash of milk does not negate the health benefits. Lastly, don't let your boyfriend/girlfriend dictate what's the best way to have your coffee.