Let's talk about coffee!
I’ll supply some evidence around this, and provide links to other reviews that I’ve listened to and considered.
The short of it is that up to 4 cups of coffee, preferably brewed through a paper filter, preferably with high levels of chlorogenic acids seem to be a win, both on improving your risk of death and cardiovascular death. This is irrespective of the caffeine – but a bit of caffeine seems good. Escalating beyond 4 cups daily, in some studies might not be a healthy choice. Everything in moderation!
So what are chlorogenic acids (CGAs)? These are a collection of polyphenols /anti-oxidant acids present in many foods. It is proposed that CGAs provide a significant part of health benefits from drinking coffee.
So if CGAs are the active ingredient, you’ll need to understand whether your coffee has adequate CGAs. Dark roasting can destroy up to 90% of CGAs, so green light roasted is best. More roasting results in more destruction of CGAs. There are a large number of studies looking at these agents being protective including hepato-protection, cardio-protection, anti-inflammatory, neuro-protection, anti-obesity, and more. The data really appears quite solid, including longevity improvements!
There is more detail in the links below on this topic!
Chemistry of Chlorogenic Acids - Obesity and Diabetes
Coffee Processing Effects on CGAs
Further Quantification of CGAs in Coffee
This is also a really nice write-up from the supplement company Life Extension from a decade ago. We incidentally personally use, and also sell products from Life Extension on our Store. Click here for our store
Life Extension Coffee Write-up
Why paper filters – 2 issues here, paper filters get rid of 95% of compounds in coffee that can increase cholesterol, and if you are using K-cups, it is unclear as to whether placing heated water, which then gathers acids from coffee might take toxic substances from the plastic K-cup into your beverage. Most K-cups are BPA free, but there are other substances that may be of concern.
So what do the Fraser’s do? We have changed from our K-cups to the filtered coffee through paper filters using light roast! 3-4 cups daily. We are both rapid metabolizers of caffeine, but if you are caffeine sensitive just go for a caffeine reduced formulation!
Drink up!
Disclaimer:
This blog provides general education only and should not be used to diagnose or replace the advice of a qualified medical professional. This content is not intended to be a substitute for consultation with a qualified and licensed physician or other medical provider. Readers should consult a medical professional for advice, diagnosis and treatment relating to their individual case.
