Coffee is a Popular Drink Worldwide
Coffee is one of the world’s most consumed drinks, holding the top 3 positions along water and tea.
The consumption of coffee is on a steady rise over the past decade, proving it popularity.
What makes Black Coffee Low-Calorie?
The Caloric Content of Black Coffee
When compared to other Beverages such as lattes, sodas, and energy drinks, Black coffee outshines them all in terms of Caloric Content.
At roughly 2 calories per cup, black coffee (unsweetened) is virtually a no calorie beverage.
This could be an important aspect to consider for those of us who are concerned about our daily calorie intake.
As you can see from above graph, adding milk or sugar greatly increases the calorie content.
Health Benefits of Drinking Black Coffee
Coffee is a Natural Energy Booster
Caffeine, a chemical found in Coffee is known for its energy boosting ability.
Coffee provide a boost to our alertness, improve on focus that can help us on completing our tasks of the day.
Black Coffee for Weight Management
With its minimal calorie, black coffee is a wonderful choice for those of us who are watching our weight.
Coffee may also help boost our metabolism, the increase calorie burn from higher metabolism will add up over time.
It is Rich in Antioxidants
Chlorogenic acid, an Antioxidant compound is found in Beverages like Coffee and Green tea.
Antioxidant helps fight free radicals in our body, which studies suggest can decrease the risk of certain cancers. It is also known to help reduce inflammation in the body.
Low Processed Drink, Healthier Choice
While coffee may be processed, the procedure are meant to prepare them for consumption. This makes it a low-processed drink when compared to flavored or sweetened drinks.
In my goal to consume limited amount of processed food, black coffee and tea are my go to choice. Not forgetting hydrating sufficiently with water to achieve the daily liquid intake.
Improved Cognitive Function
Studies has shown that regular consumption of coffee (usually 3 or more cups per day, ~300mg) can improve cognitive functions. Boosting our memory and focus as mentioned earlier.
Two studies suggest no association between coffee or caffeine consumption and cognitive decline. In contrast, six prospective studies reported protective effects. (Carman et al., 2014)
Disadvantages of Drink Black Coffee
Of course there’s a limit to everything, its easy to go over the daily limits without realizing it.
Increased Acidity, Upset Stomach
While the types of beans used, and roasting method can have different acidity level, black coffee are acidic.
Which is why I avoid drinking black coffee on an empty stomach. The increased stomach acid, giving me bloating and discomfort. It also lead to digestive issues for some people who are more sensitive to caffeine.
Effects of Exceeding Caffeine Intake
Consuming over the daily limit of 400mg is not recommended.
Common negative effects from caffeine are insomnia, anxiety, and an increase heart rate.
Tips: Avoid drinking coffee close to evening. Stop drinking coffee as earlier as you can to prevent affecting your sleeps. Even if you don’t have problem falling asleep, your sleep quality will be affected.
Is Coffee Addiction Real?
Regular coffee consumption leads to caffeine dependency…This is a price we have to pay to consume Coffee.
If you stop coffee intake abruptly, there may be withdrawal symptoms like headaches, fatigue, and lowered energy level.
I recently go on a Seven days Coffee Detox and it was really challenging, coffee addiction is REAL!
How I Maximize the Benefits of Black Coffee
Limiting Cups of Coffee per day
Three cups of Black coffee max per day works for me. I also try avoid drinking them after three in the afternoon.
The amount of cups is to help me keep caffeine intake within the 400mg range. This isn’t a hard rule as they can still affect your sleeps quality at night when taken late in the evening.
Timing of Drinking Coffee
Researches tells us that our cortisol, the stress hormone is the highest for the first one hour when we get up. This hormone diminish slowly throughout the day and will affect our energy level.
By timing your first cup of coffee a little past the first hour provide the optimal energy boost and improved focus afterwards.
Coffee are also taken to boost performance before a workout, the caffeine can provide a boost in energy.
Importance of a Balanced Diet
While coffee can provide some of our daily antioxidant, a balanced diet is still important.
A balanced diet is a big contribution to maintain a healthy body. When consumed within its safe limits, coffee can help complement a healthy diet.
Conclusion
Black coffee is a low-calorie, energy-boosting drink that can be a better choice compare to High Sugary Drinks. It is also rich in antioxidants that can help prevent cancers.
Coffee consumption is a worldwide phenomenon, by keeping to the safe limits and decrease consumption later in the day, we can reap its benefits while minimizing its downsides.
Comment with us and Share you Favorite Brew method
What is your favorite Brew method for your coffee? I recently have been cold brewing my coffee the day before, which save me time to brew when compare to hand drip brewing.
References
- Carman, A. J., Dacks, P. A., Lane, R. F., Shineman, D. W., & Fillit, H. M. (2014). Current evidence for the use of coffee and caffeine to prevent age-related cognitive decline and Alzheimer’s disease. The Journal of Nutrition, Health & Aging, 18(4), 383-392. https://doi.org/10.1007/s12603-014-0021-7
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