Coffee: Benefits, Side Effects, Daily Amount?

Choose the content to read

• What is a Thai coffee genus?
• Why is coffee bitter?
• What are the benefits of coffee?
• What are the side effects of coffee?
•  What is the daily recommended caffeine intake?
• Recommendations for Drinking Coffee
• FAQ

Coffee

Coffee, a favorite beverage made from roasted or ground Arabica or Robusta coffee beans. Coffee has a dark color and a bitter taste and contains caffeine. This natural stimulant stimulates the central nervous system, increasing alertness, energy, and concentration. Coffee originated in Ethiopia and Yemen. The production of coffee has expanded globally, particularly in tropical regions. Nowadays, coffee is brewed in many different ways, including drip, espresso, cold brew, and French press. These methods are all well-liked by coffee drinkers all over the world for their distinct flavors, invigorating aromas, and energizing qualities.

The legend of coffee

Legend has it that Kaldi, an Ethiopian goatherd, accidentally discovered coffee when he noticed his goat was unusually energetic, bouncing around after munching on wild red coffee cherries in an ancient coffee forest in the Ethiopian highlands. Kaldi tried it and found himself unusually alert, feeling energized and overflowing with energy, making him not want to go to sleep.

Kaldi brought the wild coffee cherries to a priest to try. The priest felt unusually alert, mistook the red berries for forbidden fruit, and threw them into a fire. But before he could leave, he smelled the scent of aromatic burning coffee. He placed the burnt coffee beans in a jug of hot water to preserve them and drink it. He suddenly discovered the magic of coffee, which kept him alert and focused throughout the long evening prayers. Since then, coffee drinking has become a cultural tradition that has been passed down through the generations and expanded globally.

What is a Thai coffee genus?

Nearly all coffee grown in Thailand is of the Robusta genus, with 98% cultivated in the southern provinces of Chumphon, Ranong, Phang Nga, Surat Thani, and Nakhon Si Thammarat. Arabica, the remaining 2%, is grown in the northern provinces of Chiang Mai, Chiang Rai, Mae Hong Son, Tak, and Lampang.

1. Arabica grows best in warm climates, between 15–25 degrees Celsius. It has a subtle scent and a slightly sweet and sour flavor. Arabica is less caffeinated than Robusta and contains about 15–17% oil. In addition to having a smoother, more delicate texture when brewed than robusta. Arabica also contains 6–9% sugar, which, when roasted properly, results in a naturally mild sweetness.
2. Robusta grows best in hot climates, between 20–30 degrees Celsius. It has a stronger, bitterer flavor, an earthier resinous scent, and more caffeine than arabica. Robusta contains roughly 10–12% oil; when brewed as an espresso blend, it yields thicker and denser cream foam than arabica. Robusta also contains 3–7% sugar, making it less sweet than Arabica. Therefore, it can retain a robust coffee flavor.

Why is coffee bitter?

Coffee's natural bitter flavor comes from organic compounds, including lactones, phenylindanes, and chlorogenic acid. However, the significant key factor contributing to coffee's bitterness is the roast or grind process. The darker the roast or grind, the more oils are released from the coffee beans, making the coffee less sweet and tasting bitter. Furthermore, coffee's bitterness is influenced by brewing water temperature, extraction time, and the coffee beans' quality.

What are the benefits of coffee?

Caffeine, organic compounds, and various antioxidants found in coffee have numerous health benefits, backed by research, including:

• Improves memory, cognitive function, and mood: Caffeine, a key bioactive compound in coffee, stimulates the brain and central nervous system (CNS), improving cognitive function, memory, and mood. Caffeine also improves alertness and concentration.
• Reduces the risk of cardiovascular disease: According to research, drinking 2-3 cups of black coffee per day—especially the first cup in the morning—reduces the risk of heart rhythm disturbances, which can result in heart failure, heart attacks, and stroke.
• Lowers the risk of Alzheimer's and Parkinson's disease: Studies have shown that people who regularly drink black coffee have a lower risk of neurodegenerative diseases, including dementia and Alzheimer's disease. They also have reduced brainstem neural degeneration, which is a contributing factor to Parkinson's disease.
• Decreases the risk of type 2 diabetes: According to several studies, regular consumption of black coffee correlated with a lower risk of type 2 diabetes. This is due to coffee's ability to decrease insulin sensitivity and glucose metabolism.
• Lowers the risk of cancer: Coffee contains various antioxidants, including chlorogenic acid, phenolic acid, and melanoidins. These antioxidants help protect against oxidative stress, fight bacteria, and reduce inflammation. Which, in turn, lowers the risk of certain cancers, such as liver cancer, colon cancer, breast cancer, and endometrial cancer.

What are the side effects of coffee?

Nutritionists recommend not consuming more than 4 cups of coffee per day (approximately 300-400 milligrams of caffeine). Excessive caffeine intake can affect various bodily systems, including:

• Central Nervous System: Caffeine overdose can cause restlessness, anxiety, insomnia, headaches, and, in rare cases, seizures.
• Gastrointestinal System: Excessive caffeine stimulates the overproduction of digestive juices and stomach acid, which is not beneficial for those with gastric or intestinal ulcers.
• Circulatory System: Caffeine stimulates the heart and temporarily raises blood pressure, increasing the risk of heart disease in people with hypertension (high blood pressure).
• Urinary System: Caffeine interferes with renal water reabsorption while liquid is passing through the kidneys, causing them to excrete more water, which in turn causes increased urination and the excretion of more calcium in the urine than usual. This can lead to the formation of urinary tract stones, increasing the risk of urinary tract infections and kidney failure.

What is the daily recommended caffeine intake?

Doctors recommended limiting caffeine consumption to no more than 300–400 mg for healthy adults. The approximate caffeine content of one cup of coffee, based on 7-9 grams of coffee powder, is as follows:

• Black coffee: 80-100 milligrams per cup (240 ml)
• Fresh coffee: 100 milligrams per cup (approximately 148 ml)
• Espresso: 63 milligrams per shot (30 ml)
• Dirty coffee: 63-75 milligrams per shot
• 3-in-1 coffee: 80 milligrams per sachet
• Canned coffee: 150-160 milligrams per can

The exact caffeine content varies depending on the type of coffee bean, brewing method, and size of the coffee cup.

Recommendations for Drinking Coffee

Nutritionists recommend drinking black coffee without sugar or sweetened condensed milk or choosing products labeled with the "Healthier Choice" logo. If you want to limit sugar or fat consumption, select sugar-free, low-sugar, or low-calorie products. Moderate coffee consumption keeps your brain focused, alert, and energized. If you're drinking coffee with sweetened condensed milk and sugar, avoid or minimize sweet, fatty, and fried foods during that meal.

Additionally, regular coffee drinkers should choose calcium-fortified foods, including milk, small fish, and green leafy vegetables, to reduce the risk of osteoporosis, as the body loses more calcium than usual. It is also recommended to eat a balanced diet, including all 5 food groups, drink 8-10 glasses of water daily, get enough sleep, and exercise regularly to help burn off excess calories.

FAQ

• Is coffee an addictive substance?
  Despite the fact that coffee's caffeine can lead to addiction and withdrawal symptoms when not consumed, experts do not classify coffee as an addictive substance like cocaine or amphetamines. Coffee addiction is considered a mild addiction that can be reduced or tamed by gradually lowering daily consumption and alternating with less caffeinated drinks, like tea, to allow the body to gradually adjust.
• What is a specialty coffee?
  Specialty coffee is regarded as a high-quality coffee that retains the coffee beans’ unique properties of the source, cultivated beans. Specialty coffees are meticulously cared for in every step and have strict quality control from the cultivation process, harvesting, and selection to the roasting, grinding, distilling, and brewing processes. The price of specialty coffee is therefore quite high, and it is usually roasted at a light roasting level or low heat to yield specialty coffee that retains its exceptional flavor and aroma, inviting coffee lovers to try the taste.