Coffee 101

Bonus: The 5 Rules for Coffee!

My love affair with coffee started in college. Before that, it was mostly “chai” consumed in most Indian households. Over the years, I went from the chocolatey Mocha to the fancy Cappuccino and then finally to plain black coffee (which is how coffee is supposed to be consumed!)

Unsurprisingly, coffee is also one of the world’s favorite beverages. Coffee contains caffeine, a central nervous system stimulant that fights fatigue and increases energy levels from the moment coffee enters your body. But there were so many myths and misleading facts about coffee. Let’s find out what coffee does inside your body!

The Journey of Coffee through your body

1. With your first sip, the taste receptors in your mouth detect the bitter flavor profile of the coffee and increase alertness. 

2. The acidic content of coffee then stimulates stomach acid production, aiding digestion. Caffeine, the main active ingredient in coffee, is rapidly absorbed into the bloodstream through the gut. Due to its high solubility in water and fat, caffeine is easily distributed throughout the body, readily crossing the blood-brain barrier.

3. In the brain, caffeine blocks Adenosine, a neurotransmitter that promotes sleepiness. This leads to increased alertness, focus, and improved cognitive function. 

4. The adrenal glands which are which are located on top of your kidneys release Epinephrine (Adrenaline) which increases heart rate and blood pressure leading to heightened energy levels and sharper senses.

5. The liver releases glucose into the bloodstream, providing a quick energy source. 

6. You experience an increase in muscle tension and improved physical performance, but it comes with a diuretic side effect, increased urination. 

And all these actions occur within 30-60 minutes of drinking coffee! The liver eventually breaks down the coffee which leads to some experiencing withdrawal symptoms like headaches, fatigue, or irritability.

Coffee slows down aging!

Coffee contains a bioactive agent called Chlorogenic Acid which slows down cellular aging by slowing down the burn rate of your Telomeres. Telomeres are like the plastic tips on shoelaces, protecting the ends of our DNA from fraying and losing genetic information during cell division. As we age, these protective caps shorten with each cell division contributing to the aging process.

Coffee can help you lose weight!

• Coffee does not contain calories and pumps up your metabolic rate, which is the rate at which your body burns calories.

• It stimulates the production of Epinephrine which provides a boost of energy to your metabolism.

• It increases the levels of the hormone Peptide YY which reduces appetite and promotes the feelings of fullness.

• Chlorogenic Acid stimulates the production of brown fat through thermogenesis, the process by which your body generates heat, and the brown fat helps burn the harmful white fat.

Coffee reduces inflammation!

Coffee protects our gut microbiome and helps the healthy gut bacteria. Gut bacteria release a metabolite called short-chain fatty acids that lowers inflammation. Better gut health is better overall health.

Coffee protects the liver!

• Coffee has anti-inflammatory properties that reduce inflammation in the liver, a factor contributing to various liver diseases.

• Coffee is rich in antioxidants, which can combat free radicals that damage liver cells. Chlorogenic acid is a particularly potent antioxidant found in coffee.

• Coffee consumption helps improve insulin sensitivity, potentially helping regulate blood sugar levels and reducing stress on the liver.

• Some studies suggest coffee may influence fat metabolism, potentially reducing the buildup of fat in the liver, a risk factor for fatty liver disease.

Coffee and sleep are adversaries!

• Adenosine, a natural brain chemical, slows down your body and promotes sleepiness.

• Caffeine, the key player in coffee, has a chemical structure similar to adenosine and binds to the adenosine receptors in your brain.

• By blocking these receptors, caffeine prevents adenosine from doing its job which is to promote sleepiness.

Coffee is great for overall health!

• Coffee reduces the risk of Diabetes, Alzheimer's and Parkinson's Disease, stroke and heart disease. It also helps with depression by boosting mood. 

• Coffee also contains small amounts of several essential nutrients such as B vitamins, Magnesium, and Potassium

Fun fact: Coffee is a fruit! Coffee beans are actually seeds found inside the fruit of the coffee plant. So coffee is kinda like a fruit drink!

The more I learned about coffee, I felt absolute astonishment and wonder that coffee was so magically potent in its health benefits. The enticing aroma and delightful taste just add to the charm of this fantastic drink.

Lastly, I have noticed the ritual of preparing my coffee and taking a moment to be mindful when I drink it. This has provided me with comfort and helps my mental well-being. I encourage you to add coffee to your life albeit in moderation!

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The 5 Rules for Coffee

Rule 1: Don’t drink coffee as soon as you wake up in the morning.

Instead, hydrate with water, some electrolytes, and lime juice! Wait an hour or two so that the adenosine levels in your body drop! Also, the stress hormone Cortisol is at its peak in the morning, and you don’t want to stress it out further!

Rule 2: Don’t drink coffee on an empty stomach.

You’ll just give yourself acidity. Eat something, anything, then have your cup of coffee!

Rule 3: Drink coffee in the morning hours and early afternoon.

To prevent sleep disturbances, avoid drinking coffee late in the afternoon or evening. Caffeine has a half-life of about 5-6 hours, meaning it can stay in your system for a significant amount of time.

Rule 4: Don’t have more than 2-4 cups of coffee per day (200-400 mg of Caffeine).

Excessive caffeine intake can lead to negative side effects such as anxiety, restlessness, and disrupted sleep. Moderation is key!

Rule 5: Don’t add dairy or sugar to your coffee. Drink it black!

The fat in dairy traps the chlorogenic acid in coffee and does not let the body absorb it. And as for sugar, just no.