"Scientific evidence" 8 advantages and disadvantages of drinking coffee! The first one is the most attractive

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Coffee, discovered thousands of years ago, has become popular around the world due to its special flavor and refreshing effect. It is the most flavorful and health-promoting drink in the world and was once named the drink of God.

Because coffee beans are rich in plant antioxidants, their antioxidant potential is even higher than that of similar cocoa, green tea, and black tea. A study in a nutrition journal also pointed out that coffee is actually the largest source of antioxidants in the diet of adults. This result surprised many people.

When it comes to drinking coffee, most people only think of it as a refresher. In the past, it was always considered stimulating and prone to addiction, so many people both loved and feared it.

However, according to many epidemiological observations, drinking coffee in moderation is indeed beneficial to health and can reduce the incidence of many diseases (such as cerebrovascular disease, diabetes, liver disease, etc.).

What are the scientifically proven benefits of drinking coffee?

1

Promote metabolism, help burn fat, and help lose weight

In the past, people only had to worry about not having enough to eat and becoming skinny, but now, due to changes in lifestyle and overly refined diets, the obesity rate remains high, and the overweight population has almost surpassed the slim population.

Losing weight is a journey that most people (especially women) have experienced, but most of the time they are always moving forward aimlessly. Due to their different physiological structures, women have the important task of reproducing the next generation, so they are more likely to store fat, which helps maintain body temperature and provide energy sources. Therefore, it is more difficult for them to maintain a standard weight than men.

Several studies have found that caffeine in coffee can affect energy balance and increase thermogenesis, helping to increase metabolic rate by 3-11%.

Another study found that caffeine helps dieters maintain their weight. The mechanism behind this is related to the fact that drinking coffee can increase energy expenditure and reduce calorie intake (which can have an appetite suppressant effect). Combining coffee drinking with exercise can achieve better fat burning and weight loss effects (compared to exercise alone).

2

Reduce the risk of liver cancer

Liver cancer is a common digestive tract cancer, ranking 5th and 8th in the cancer rankings for men and women respectively. Hepatocellular carcinoma is the most common, accounting for about 80%.

Among the causes of hepatocellular carcinoma, 70% to 90% of patients have a history of chronic liver disease or cirrhosis. The main risk factors include viral hepatitis, alcoholic liver disease or non-alcoholic fatty liver disease. Others include obesity, diabetes, hereditary diseases and food contaminated with aflatoxin.

A meta-analysis of the literature (including 16 population observational studies on liver cancer) pointed out that subjects who have the habit of drinking coffee can reduce the risk of hepatocellular carcinoma by an average of about 40%.

The same study also found that the liver-protective effects of coffee remained consistent across all ethnic groups or subgroups (such as gender, alcoholism, hepatitis or liver disease history).

Another literature meta-analysis on dose-response analysis also pointed out (meta-analysis, including 18 population observational studies) that drinking one cup of coffee per day can reduce the risk of liver cancer by 15% (but there is no obvious association with the risk of bile duct cancer).

*Conclusion: Population observation studies have found that people who have the habit of drinking coffee can help reduce the risk of liver cancer.

3

Dementia (Alzheimer's disease)

Dementia is one of the diseases that older people fear most, with Alzheimer's disease being the most common, accounting for 70% of all cases. The prevalence rate increases from 1% after the age of 60 to 35% after the age of 90.

Alzheimer's disease is a neurodegenerative disease. Early symptoms include loss of memory and sense of direction, impaired judgment and decision-making, and language disorders. In the middle and late stages, various mental symptoms begin to appear, such as depression, indifference, anxiety, agitation, delusions, hallucinations, etc., making it difficult for the patient's family to take care of the patient.

A meta-analysis (including 11 prospective studies with a sample size of 29,115 people) paper pointed out that although drinking coffee cannot significantly improve cognitive decline and dementia index, subgroup analysis found that it can help reduce the risk of Alzheimer's disease by 27% (those with the highest intake compared to those with the lowest intake).

The mechanism behind this is believed to be that the ingredients in coffee have the effect of inhibiting adenosine receptor antagonists, thereby slowing down the damage to the nervous system caused by the accumulation of beta-amyloid plaques, but further verification and confirmation are still needed.

4

Coffee and Non-alcoholic Fatty Liver Disease

Non-alcoholic fatty liver disease is a disease of ectopic fat and is the most common liver disease in Western countries, affecting approximately one in three people. Patients usually have no symptoms (although non-specific symptoms that have been reported include fatigue and right upper abdominal discomfort).

Fatty liver refers to the abnormal accumulation of fat in liver cells (obesity and diabetes are the main causes). Depending on the severity, the disease progresses from mild to severe, ranging from fatty degeneration, fatty hepatitis, fibrosis and even cirrhosis. The most serious complication is hepatocellular carcinoma.

A systematic literature review and meta-analysis (including 5 studies) pointed out that regular coffee drinking can help reduce the incidence of non-alcoholic fatty liver disease by 29%. In addition, for subjects who already have non-alcoholic fatty liver disease, drinking coffee can reduce the risk of progression to liver fibrosis by 30%.

5

Reduce the incidence of type 2 diabetes

Diabetes is one of the fastest growing diseases in the world, caused by obesity, lack of exercise and poor eating habits. According to statistics from the World Health Organization, 9% of the world's population over the age of 18 suffers from diabetes. If blood sugar is out of control for a long time, it will cause irreversible symptoms such as blindness, amputation, and kidney failure.

Many studies have found that drinking coffee is inversely correlated with the incidence of diabetes. The incidence rate of those who drink a lot of coffee is much lower than that of those who do not drink it, and each cup of coffee can reduce the relative risk by about 7%.

A large systematic review (including 193,000 men and women) found that drinking 6 cups of coffee a day reduced the risk of diabetes by 35%, while drinking 4-6 cups reduced the risk by 28% (compared to drinking 2 cups or less).

Another cohort study (including 41,934 men and 84,276 women) also found that drinking more than 6 cups of coffee a day can reduce the incidence of type 2 diabetes by 54% and 29% for both sexes, respectively (compared to non-drinkers).

The mechanism behind this is believed to be related to chlorogenic acid and trigonelline in coffee beans. Both substances have been found to have the effect of lowering blood sugar and improving insulin concentrations (found in oral glucose tolerance tests).

6

Reduce the incidence of cardiovascular disease

Cardiovascular disease is the second largest health killer after cancer, especially for the elderly, with high incidence, high mortality and high disability rates.

Clinically, it has been found that about 80% of cardiovascular diseases are caused by arteriosclerosis and vascular blockage, which not only makes it easy to develop coronary heart disease, but also makes it easy to have complications such as heart failure, cerebral stroke and claudication (blockage of blood vessels in the lower limbs).

Several early studies suggested that drinking coffee might increase the risk of coronary heart disease, but years of verification have confirmed that drinking coffee in moderation is still beneficial to cardiovascular health.

In a large Finnish study (59,490 people, observed for 19.2 years), women who drank 1 to 2 cups of coffee a day had a 27% lower risk of heart failure (compared to non-drinkers).

Another large-scale observation on diabetic patients also found that drinking coffee can help reduce all-cause mortality and the risk of death from cardiovascular disease by 30%.

7

Reduce the incidence of stroke

Stroke is mainly divided into hemorrhagic and ischemic vascular diseases. Since the brain is one of the organs in the human body that consumes the most oxygen (10 times that of the heart), once the cerebral blood vessels are blocked or bleeding when transporting oxygen or energy, nerve cells are easily damaged. If the blood flow in the cerebral arteries is interrupted within 30 seconds, the damaged cells may still recover. If the interruption is more than 5 minutes or even several hours, the nerve cells are almost completely destroyed, so it is very important to maintain the normal function of cerebral blood vessels.

One study found that coffee drinkers may reduce their risk of hemorrhagic stroke by 36%.

Other observations have also found that people who drink 3-4 cups of coffee a day can reduce the risk of death from stroke by 23% (compared to those who drink less than 2 cups), while those who drink 5 to 6 cups have a 36% reduction.

8

Improve athletic performance

Whether you are a professional athlete or just an ordinary person who exercises occasionally, improving athletic performance through various scientific methods will not only make people feel more accomplished, but also increase the motivation to continue.

Studies have found that caffeine can increase epinephrine in the blood. Epinephrine is a type of hormone that is usually secreted in large quantities when faced with fight-or-flight responses, allowing the body to cope with large amounts of physical energy consumption.

In addition, caffeine can promote the release of fatty acids from fat cells and enter the blood for use as energy.

Combining the above two effects, a meta-analysis of sports tests (including 40 double-blind trials) mentioned that caffeine can improve athletic performance, with the average score increased by 12.3% (especially for sports that require endurance).

What are the side effects of drinking coffee? (Disadvantages)

Most of the side effects associated with coffee are related to excessive caffeine intake in a short period of time. Common adverse reactions include palpitations, rapid heartbeat, insomnia, anxiety, restlessness, tremors, headaches, abdominal pain, nausea, vomiting, diarrhea, polyuria, etc. Abnormally high doses of caffeine may also cause hypokalemia.

Long-term coffee drinkers may experience caffeine withdrawal if they suddenly stop or reduce the number of cups they drink. Common symptoms include headache, fatigue, irritability, difficulty concentrating, depression, etc.

Drinking coffee may increase blood pressure by 3-4 mm/Hg, but these effects gradually disappear in habitual coffee drinkers (due to the development of tolerance).

However, some studies have also pointed out that tolerance is not complete. Especially for certain groups (such as patients with hypertension, overweight people, and the elderly), caffeine may have a stronger effect on increasing blood pressure, so care should be taken to avoid excessive caffeine intake.

Safety precautions (taboos)

Some medications interfere with the liver's metabolism of caffeine and may increase caffeine-related side effects (e.g., acid suppressants/Tagamet, anti-craving agents/Antabuseestrogens, antifungals/Diflucan, antipsychotics/Luvox, antiarrhythmics/Mexitil, antifungals/Lamisil).

For people with insufficient calcium intake, drinking coffee (more than 4 cups, containing about 330 mg of caffeine) may increase the risk of osteoporosis.

Excessive caffeine intake during pregnancy (greater than 300 mg per day) may increase the risk of miscarriage and fetal weight loss, but so far, the relevant results are still inconsistent. However, to be cautious, it is best to reduce the intake during pregnancy (no more than one cup).

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