Five Ways You Can Improve Your Health with Coffee

Coffee is one of those foods that the media seems to go back and forth on – can you boost your health with coffee? Is it a guilty pleasure or natural superfood? Because we all know we should be cautious taking nutrition advice from the media, I thought I would clear up any confusion and shed some light on the science based health benefits of quality coffee in this blog post.

You’ll be glad to hear that there is science to support improving your health with coffee. However, when it comes down to it, quality really does matter. 

Choose a Clean & Healthy Coffee

A heaping spoonful of low quality instant coffee, or the coffee you might buy at most gas stations, will likely use the cheapest, lowest quality coffee beans (usually selected based on price alone). These beans may contain a higher ratio of bean defects (such as insect damage, over-fermented, and oxidized) and higher levels of mold. Plus, the coffee could be stale. Many of the benefits of the coffee compounds will still be present, but so will toxins and chemicals that can create adverse health effects.

It is best to find a coffee that’s tested to be free of contaminants, like Purity Coffee.

Purity Coffee is the only coffee that is produced with health as the top consideration. Every step of the way, from organically grown plants to fresh, nitrogen-flushed bags, they make sure the coffee is pure and clean. Not only is Purity Coffee free of contaminants, but it is roasted to have the highest concentration of antioxidants and the lowest risk of carcinogenic compounds. You can be confident that your health is in good hands when you brew Purity Coffee at any temperature.

Use coupon code “GHASSICKRD10” for 10% off when you shop Purity Coffee!

Five Ways Coffee Can Improve Your Health:

Antioxidants

The key ingredient is a group of antioxidants known as chlorogenic acids, or CGAs. These components protect you from damaging free radicals. Experts believe that free radicals are what may fuel many diseases like heart disease and cancer, and even aging. CGAs (antioxidants) eliminate these oxidizing molecules in the body. That’s why they’re called “antioxidants.”

Coffee is actually the richest source of antioxidants in the western diet (and PURITY is the richest source of antioxidants out of all coffees), more than even ‘superfoods’ like blueberries and kale.

antioxidant_foods_coffee_compared

Athletic Performance

Athletes who took in caffeine pre-exercise burned 15% more calories for three hours post-exercise than those who didn’t.

A little caffeine post-workout may have benefits too. Compared to consuming carbohydrates alone, a caffeine/carb combo was shown to increase muscle glycogen by 66% after intense exercise, allowing athletes to exercise harder and longer next time.

Type 2 Diabetes

This 2014 study showed that participants who increased their coffee consumption by more than 1 cup per day over a 4 year period had an 11% lower risk of type 2 diabetes in the subsequent 4 years compared with those who made no changes in their coffee consumption. Participants who decreased their coffee intake by more than 1 cup per day had a 17% higher risk for type 2 diabetes.

Liver Disease

This meta-analysis suggests a 40% reduced risk of liver cancer in coffee drinkers. Research also suggests that coffee consumption is associated with a lower risk of other liver conditions as well.

Heart Health

This recent study suggests a lower risk of atrial fibrillation among men who consume 1-3 cups of coffee per day. Atrial fibrillation is the most common irregular heart rhythm (arrhythmia) that starts in the atria. It can lead to blood clots, stroke, heart failure and other heart-related complications.

Cancer

Coffee is valued for its high antioxidant value and phytochemicals, so it is no surprise that coffee has been linked to lower risk for certain types of cancers. It also may promote longevity. According to the American Institute for Cancer Research, “coffee drinkers may live longer than non-coffee drinkers, having lower risk of dying from many cancers – as well as other chronic diseases.” You can read more about the research on the AICR website here.

Drink it Hot or Pour Yourself a Nice Glass of Cold Brew…

Because coffee acids are better extracted at high temperatures, cold brew can be up to 60% less acidic than hot brewed coffee. Many people love the smoother, sweeter flavor of cold brew. Since fewer acids are extracted than from a typical heated brewing process, it doesn’t have the same bitter bite to it that can be off-putting for some.

Try this delicious Ultimate Cold Brew Coffee or yummy Salted Caramel Coffee Smoothie.

Start Cooking with Coffee…

Coffee isn’t just for drinking, try cooking with it! Use the grounds in anything from baked goods, smoothies, energy bites, or [combine with dried herbs] as a coating for steak or fish.

Here are a few delicious coffee recipes for you to try. Click on the pictures for a downloadable pdf version of the recipes!

Energy Bites Profile 1Ultimate Energy Bites

1 1/2 cup pecans, raw
4 medjool dates, pitted
1 Tbs chia seeds
1 tsp Purity coffee beans, ground
1 tsp cocoa powder
2 Tbs coconut oil, unsweetened
1 tsp vanilla extract
salt to taste

Add pecans to food processor and pulse until finely ground.
Add rest of ingredients and process until combined.
Roll into 12 bites [serving size = 1 bite].
Refrigerate until firm then dust with cocoa powder if desired.

 

Salted Caramel Smoothie Profile 3Salted Caramel Latte Smoothie

1 banana, frozen
1 cup Purity coffee, brewed, chilled or frozen into ice cubes (see notes)
1 cup almond milk, unsweetened
1 Tbsp cocoa powder, unsweetened
1 tsp vanilla extract
3 medjool dates, pitted
1/8 tsp salt
1 Tbsp ground flaxseed

Brew coffee and chill or place in ice cube trays and freeze.
Place all ingredients in blender and process until smooth and creamy. Add ice cubes as desired.

 

Cashew Butter OH 1Vegan Coffee Bean Cashew Butter

2 cup cashews, raw, soaked
1 Tbsp Purity coffee beans, ground
1 tsp vanilla extract
salt, to taste
1 Tbsp maple syrup

Place cashews in bowl and cover with hot water. Let stand for at least 1 hour or overnight.
Add all ingredients in food processor and process until smooth and creamy.
Enjoy with sliced apple!

 

For more recipes that put your health first, subscribe for my weekly meal plans. Start with a no obligation, 3-day Free Trial!

 

Disclosure: Some of the links provided here reflect partnerships I have with brands I believe in. I would never recommend a product I don’t believe in and maintain the highest standards of integrity when recommending commercial products.

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About Gina
Gina Consalvo-Hassick, MA, RD, LDN, CDE, NCC is a registered dietitian and is actively involved in various food and nutrition communities. She has counseled and assessed a wide range of patients and has experience in outpatient, inpatient, and consulting. Areas of specialization include weight management, eating disorders, and wellness nutrition.
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Gina Hassick,
MA, RD, LDN, CDE, NCC

(908) 827-1482
gina@eatwellwithgina.com

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