Over 18,000 studies have looked at coffee use in the past few decades. Lately more and more are reporting real health benefits for coffee drinkers—but they must be balanced against the brew's possible bitter effects, especially in higher, caffeinated doses. An ideal "dose" of java is hard to determine, since people’s perceptions of "a cup of coffee" vary as widely as coffee-mug sizes do. But the good news is that many of the benefits are associated with around two to four (8-ounce) cups a day—"and that’s what most Americans drink anyway," notes Joe Vinson, Ph.D., a coffee expert at the University of Scranton, Pennsylvania. Some intriguing findings:
Health Benefits of Coffee
+Brain Gains. Moderate coffee drinking—between 1 and 5 cups daily—may help reduce risk of dementia and Alzheimer’s disease, as well as Parkinson’s disease, studies suggest. How? Coffee’s antioxidants may prevent some damage to brain cells and boost the effects of neurotransmitters involved in cognitive function, say experts. Preliminary studies have noted that as coffee (or tea) intake rises, incidence of glioma, a form of brain cancer, tends to drop. Some researchers speculate that compounds in the brews could activate a DNA-repairing protein in cells—possibly preventing the DNA damage that can lead to cells becoming cancerous.+Defeating Diabetes. Studies link frequent coffee consumption (4 cups per day or more) with a lowered risk of developing type 2 diabetes. Scientists suspect that antioxidant compounds in coffee—cholorogenic acid and quinides—may boost cells’ sensitivity to insulin, which helps regulate blood sugar. While most of the research didn’t assess whether the brews were caffeinated, decaf may be even better, since other studies have found that caffeine tends to blunt the insulin-sensitivity boost.
+Hearty Benefits. Some studies show that moderate coffee drinkers (1 to 3 cups/day) have lower rates of stroke than non-coffee-drinkers; coffee’s antioxidants may help quell inflammation’s damaging effects on arteries. Some researchers speculate that the compounds might boost activation of nitric oxide, a substance that widens blood vessels (lowering blood pressure). More java isn’t better: a 5-cup or more daily habit is associated with higher heart disease risks. Researchers believe excessive caffeine may sabotage the antioxidants’ effects.
+Liver Lover. Though the research is limited at best, it appears that the more coffee people drink, the lower their incidence of cirrhosis and other liver diseases. One analysis of nine studies found that every 2-cup increase in daily coffee intake was associated with a 43 percent lower risk of liver cancer. Possible explanation: caffeine and antioxidant chlorogenic and caffeic acids in coffee might prevent liver inflammation and inhibit cancer cells.
Health Cons of Coffee
-Java Jones. If you’re sensitive to caffeine, it can cause irritability or anxiety in high doses (and what’s "high" varies from person to person). How? Chemically, caffeine looks a lot like adenosine, a "slow-down" brain chemical associated with sleep and relaxation of blood vessels. Caffeine binds to adenosine receptors on nerve cells, leaving no room for adenosine to get in—so nerve cell activity speeds up, blood vessels constrict—and you get a caffeine buzz (or irritable jitters).Of course, if you caffeinate yourself daily, you’ll likely develop tolerance to its effects and the jitters will subside. But that also means that eventually you’ll need a regular caffeine fix just to reach your baseline level of alertness. And your body will adapt by producing more adenosine receptors, making you more sensitive to the effects of adenosine. So if you don’t have your daily cup, you’ll likely develop withdrawal symptoms like extreme fatigue and splitting headaches (caused by constricted blood vessels).
-A Sleep-Stealer. If you’re having trouble sleeping it might help to cut down on caffeinated coffee, or to drink it only early in the day. Generally it takes about 6 hours for the caffeine to clear your system, although it varies from person to person. The sleep-robbing effects may worsen as we age, too, a recent study suggests.
-Cholesterol Caution. Boiled or unfiltered coffee (such as that made with a French press, or Turkish-style coffee) contains higher levels of cafestol, a compound that can increase blood levels of LDL ("bad") cholesterol. Choose filtered methods instead, such as a drip coffee maker.
-Prudence for Pregnant and Nursing Women. The American College of Obstetrics and Gynecology says it’s safe for pregnant women to get a moderate amount of caffeine (no more than 200 mg, equivalent to 2 cups of coffee per day), but warns that it’s still not clear if higher intakes could increase risk of miscarriage. Since caffeine can pass into breast milk, nursing moms should cut down if their babies are restless or irritable.
The Best Coffees:
Sadly, it is also the worst of times for traditional coffee farmers throughout the Tropics, who must compete with a glut of cheap, low-quality beans from new, industrial-scale plantations in Vietnam and Brazil.
Conscientious consumers, and anyone seeking classic, full-flavored coffee, will want to look for these labels:
Fair Trade:
Small-farm coffees that meet strict standards guaranteeing farmers a viable price for their crops ($1.26 per pound vs. an average starvation-level 82¢ for green Arabica beans)
ORGANIC:
Coffees certified as Organic are grown without chemical fertilizers or pesticides and kept contaminant-free from farm to grocery shelf. Fair Trade growers receive an extra 15¢ per pound premium for certified-organic beans.
SHADE GROWN:
Most of the best, heirloom coffees are cultivated in the understory, or shade, of larger trees, where wildlife diversity is high. Also labeled as “bird-friendly,” these eco-superior coffees are promoted by Smithsonian, Audubon, the Rainforest Alliance and others.
SINGLE ORIGIN:
Also known to connoisseurs as “specialty coffees,” these beans (e.g., Sumatra Mandheling, Ethiopian Yirgacheffe, Hawaiian Kona) often have wonderfully distinctive flavor characteristics. If not yet certified as “Fair Trade,” many nonetheless are sustainably produced without chemicals by farmers who are rewarded for producing superior beans.
COFFEE RECIPES:
Mocha Cinnamon Shake
1 cup brewed gourmet coffee at room temperature1 cup chocolate ice cream
1 cup milk
1 cup crushed ice
2 cinnamon sticks
1 teaspoon ground cinnamon
Combine the gourmet coffee, ice cream, milk and crushed ice in a blender. Blend it until it is all combined and serve. Pour into two mugs and add cinnamon sticks. Makes 2 servings
Mexican Coffee
1 ½ cups double strength hot gourmet coffee (use 4 tablespoons coffee to 12 oz. of water)¾ teaspoons cinnamon
4 teaspoons chocolate syrup
¼ teaspoon nutmeg
½ cup heavy cream
1 table spoon sugar
Combine cream, nutmeg, sugar and cinnamon then whip. Using four demitasse cups, put 1 teaspoon of chocolate syrup in each. Stir the remaining ½ teaspoon of cinnamon into the the hot gourmet coffee. Pour the coffee in the cups and stir. Top with spiced whipped cream. Makes 4 servings.
Café au Lait or Café con Leche
1 cup strong dark roast gourmet coffee or espresso1 cup hot milk
No, Starbucks was not the first to serve a Lait in the U.S. in the 1980’s. Cubans have been serving “café con leche” for decades down in Miami. Anyway, this traditional Spanish and French drink is prepared by simultaneously pouring equal amounts of hot, strong dark roast gourmet coffee and hot milk into a large cup. The milk can either be heated in the microwave or stovetop. The heated milk adds a special sweetness to this delicious drink. The Cuban version is actually prepared with a cup of hot milk and a shot of Cuban coffee poured into it. Sugar is a must to fully appreciate this drink. Makes 2 servings.
Coffee Breakfast Drink
1 tablespoon instant espresso or instant coffee2 cups of milk
2 tablespoons of protein powder
1 teaspoon of honey
½ teaspoon vanilla extract
Combine the milk, instant espresso or coffee, protein powder, vanilla and honey in an electric blender until uniform. Serve in tall glasses. Makes 2 servings.
Espresso
Authentic espresso needs to be brewed in an espresso machine which forces steam and boiling water through finely ground Italian roast coffee. The professional machines found in fine restaurants use a complicated system of steam pipes and springs which produces a brew that is hard to replicate with home kitchen espresso machines.Cappuccino
Cappuccino is espresso served with steamed frothy milk. Like espresso this is best enjoyed with a professional machine which are expensive. On the home machines most espresso makers have a milk steaming attachment to froth up and heat the milk. Combine equal amounts of Italian espresso and hot milk. Top with cinnamon or nutmeg.Cuban Coffee
This rocket fuel will light you up with just one little shot thanks to the large amount of sugar and caffeine. Like espresso, this is best made with a professional machine which is essentially an espresso maker. Best used with a Cuban coffee brand (Pilon or Bustelo). The secret to great Cuban coffee is to pour a little coffee into a cup and whip it with a spoon using one teaspoon of sugar for each serving which forms a caramel paste. Then pour the remaining espresso from the machine into the paste. Serve into a small demitasse cups.Coffee Frappe
1 tablespoon instant espresso3-5 ice cubes
½ cup of cold water
¼ cup of milk
3 teaspoons maple syrup
Combine in an electric blender the cold water and instant espresso at a high speed until a frothy consistency is achieved. Pour into a glass with ice cubes then stir in the maple syrup to your taste. Makes 1 serving.
Thai Iced Coffee
1/3 cup whole gourmet coffee beans, dark roast or ¼ cup ground dark roast gourmet coffee2 cups of water
3 cardamom pods (this adds the unique Thai flavor)
1 tablespoon of sugar or maple syrup
Ice cubes
¼ cup of half-and-half or evaporated milk
In your coffee bean grinder, grind the cardamom pods with coffee beans or if you are using ground coffee just mix them together. Now brew this mixture with 2 cups of water. Add sugar or maple syrup and let it cool. Pour this into two glasses filled to the top with ice. Add half-and-half or evaporated milk. Makes 2 servings.
Jamaican Coffee
1 cup of hot gourmet coffee¼ shot of Tia Maria
¼ shot of Myers Rum
¼ shot of Dark Creme de Cacao
Combine your hot gourmet coffee, Tia Maria, Myers Rum, and Dark Creme de Cacao. Mix together the top with whipped cream. Makes 1 serving.
Irish Coffee
1 cup of hot gourmet coffee1 shot of Irish Whiskey
Mix your Irish Whiskey and hot gourmet Coffee. Top with whipped cream. Makes 1 serving.
Eggnog Coffee
1 cup hot gourmet coffee1 ounce eggnog
½ tablespoon grated nutmeg
Mix your hot gourmet coffee with your eggnog. Sprinkle nutmeg on top. Makes 1 serving.
Calypso Island Coffee
1 cup of hot Gourmet Coffee
½ shot of Frangelico Liqueur
½ shot of Malibu Rum
Combine your Frangelico, gourmet coffee and Malibu Rum. Add chocolate then top with whipped cream. Makes 1 serving.½ shot of Frangelico Liqueur
½ shot of Malibu Rum
Keoke Coffee
½ shot of Kahlua
1 cup of hot gourmet coffee
½ shot of Courvoisier
½ shot of Dark Cream de Cacao
1 cup of hot gourmet coffee
½ shot of Courvoisier
½ shot of Dark Cream de Cacao
Combine your Kahlua coffee liqueur, gourmet coffee, Dark Cream de Cacao, and Courvoisier. Top with whipped cream and serve. Makes 1 serving.
Bailey's Irish Coffee
1 cup hot gourmet coffee1 shot of Bailey's Irish Cream
Combine your gourmet coffee and Bailey's Irish Cream. Top with whipped cream and serve. Makes 1 serving.
