Whether it's when you wake up in the morning or when you feel a little tired during the day, there are many of us who can't live without a cup of coffee with milk, right? We all love the taste of that cup of coffee made with a little sugar and a little milk. But did you know that drinking just coffee, without the milk, cream, and sugar that are added to this coffee, that is, drinking it as 'black coffee', is very beneficial for our health? Let's talk about this in a little more detail today.
Simply put, what is black coffee?
Black coffee is very simple. It's just coffee without any milk, cream, sugar, or anything else added . When we avoid these extras, we avoid the unnecessary calories, fat, and sugar that they add to our bodies. Then we can get the real health benefits of coffee without any of the negative side effects.
Think about it this way. A cup of your typical cup of coffee with milk and sugar may contain around 100-150 calories. It may also contain 15-20 grams of sugar and 4-5 grams of fat. But a cup of the same size black coffee has a very small amount of calories, around 2 calories . And it contains no sugar or fat at all .
There's another little advantage. When you don't add anything else to your coffee, you get the powerful antioxidants and caffeine that coffee contains without any dilution. These two ingredients are thought to be responsible for many of the health benefits of coffee.
Does drinking black coffee really provide health benefits?
Yes, indeed. While there is little research specifically on black coffee, there is a large body of research on the health benefits of drinking coffee in general. While more research is needed to confirm these benefits, here are some of the benefits that have been discovered so far.
- Protection against memory loss: Several studies have found that people who drink coffee daily have a lower risk of developing brain disorders and memory loss, such as Alzheimer's disease. According to some studies, middle-aged people who drink 3-4 cups of coffee a day have a 65% lower risk of developing this disease in old age. However, some studies show that those who drink more than 6 cups a day may have an increased risk. Therefore, it is important to be careful about the amount .
- Protection against Parkinson's disease: Several studies have shown that the more coffee you drink, the lower your risk of developing Parkinson's disease. If you already have Parkinson's disease, coffee may help you control your body's movements better. Scientists believe this is due to the caffeine in coffee.
- Reduces cancer risk: Coffee may reduce the risk of some types of cancer, such as breast, colon, and liver cancer. This is because of the antioxidants in coffee. These protect our cells from harmful molecules called free radicals that can damage them.
- Reduces the risk of cirrhosis: Coffee may reduce the risk of cirrhosis, a liver disease that causes damage to the liver. It can help reduce the damage caused by alcohol consumption in particular. One large study found that people who drank four or more cups of coffee a day had an 80% lower risk of cirrhosis caused by alcohol.
- Improves mental well-being: Because caffeine is a stimulant, coffee is a drink that can improve our mood. Studies show that drinking four or more cups of coffee a day can even reduce the risk of depression .
- Diabetes control: People who drink coffee daily have a lower risk of developing type 2 diabetes . But here's the thing. If you already have diabetes, drinking coffee can raise your blood sugar and insulin levels.
- Helps with weight control: Although this isn't a strong link, there's some evidence that the caffeine in coffee may help with weight control. Some studies have shown that people who drink caffeinated beverages gain slightly less weight. But keep in mind, this benefit is almost eliminated if you add a lot of sugar and milk to your coffee .
- Light roast
- Medium roast
- Dark roast
- Black coffee is coffee without milk, cream, or sugar, so it doesn't contain unnecessary calories, fat, or sugar.
- Drinking black coffee in moderation (3-5 cups per day) may reduce the risk of conditions such as type 2 diabetes, Parkinson's disease, some cancers, and liver disease.
- Drinking too much coffee can cause side effects such as insomnia, restlessness, and increased heart rate.
- If you have a medical condition like diabetes or are a pregnant mother, it is very important to talk to your doctor about drinking coffee.
- If you have trouble getting used to the taste of black coffee, you can try adding a little low-fat milk or a sweetener instead of sugar at first.
Therefore, if you have diabetes, you should definitely talk to your doctor about drinking coffee.
Coffee Roasting Methods and Health Effects
Coffee beans are picked when they are still green. They are then roasted at different temperatures to bring out their flavor. The flavor of the coffee changes depending on the roasting time and temperature. There are generally three types of coffee.
Dark roast coffees are roasted at a higher temperature and for a longer time than light roast coffees. As a result, their taste is more bitter and spicy. However, it is a myth that dark roast coffees have more caffeine . In fact, light roast coffees have slightly more caffeine.
| The subject of comparison | Light Roast vs Dark Roast |
|---|---|
| Antioxidants | Light roasts are higher in antioxidants, such as polyphenols and chlorogenic acid. However, some studies suggest that overall antioxidant activity is higher in dark roasts. |
| Ingredients that increase cholesterol | Dark roast coffee contains slightly less of a substance called cafestol, which is thought to increase cholesterol levels. |
| Effect on the digestive system | A small study has found that drinking dark roast coffee produces less stomach acid than drinking medium roast. |
Nutrition in a black coffee
The nutritional information contained in a cup of black coffee (about 8 ounces or 240 milliliters) is very simple.
| Nutrient section | Size |
|---|---|
| Calories | 2 |
| Protein | 0 grams |
| Fat | 0 grams |
| Carbohydrates | 0 grams |
| Sugar | 0 grams |
How much coffee is good to drink per day?
Generally, drinking 3-5 cups of coffee a day (about 400 milligrams of caffeine) is not considered harmful to health. However, if you are sensitive to caffeine, meaning that even a small amount of coffee causes jitters or makes you unable to sleep, it is better to drink less.
Important: Too much caffeine can cause side effects such as restlessness, anxiety, insomnia, rapid heartbeat, and stomach upset .
If you are pregnant, trying to get pregnant, or breastfeeding, be sure to consult your doctor about the amount of coffee you drink.
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