six questions with answers to find out how, how much and when is best for you

That is why, with the help of both experts and on the occasion of the celebration International Coffee Day (October 1), we’ll lay out six clues in question-and-answer form to learn more about one of the world’s most consumed and popular drinks.

1. What are the benefits of coffee?

The main active component of coffee is caffeinean alkaloid belonging to the xanthine group that has various benefits, as explained by nutritionist Mariola Melero: it improves attention And concentrationimproves condition anxiety and reduces the sensation fatigue both mental and physical.

In addition, according to the expert, it helps reduce the risk of diabetes and liver disease, and may also delay the development of Alzheimer’s disease.

It also improves asthma symptoms, relieves migraines, increases heart rate and strength, and helps increase urine output.

2. Which coffee is the healthiest?

The healthiest coffee is lightly toasted According to Maria Leyva, to prevent the loss of the nutritional benefits it provides. As for varieties, the expert identifies Arab as one of the best precisely because it is roasted at a lower temperature than others, which allows it to better retain its antioxidant properties.

Regarding markedOne of the keys to knowing that it is good coffee and that nothing else has been added to it is to make sure that it contains 100% coffee. “If we read more ingredients on the label, the coffee will be less healthy,” says Leyva.

In addition, to differentiate the suitability of each type, it is explained: coffee natural It is made from refried green beans without adding anything else, and this is where we see the main difference from refried beans. He fried It is fried with sugar, resulting in a process of caramelization of the sugar, which leads to the formation of components that are not very desirable or optimal for our health, such as the famous acrylamide. As regards, in coffee mixture This is a combination of the previous two.

Therefore, the best option would be lightly roasted natural coffee.

3. What daily amount of coffee should not be exceeded?

Single doses of caffeine up to 200 mg (about 3 cups of coffee per day) do not pose safety concerns for healthy adults, explained Mariola Melero. In this sense, he argues that the same amount of caffeine should not raise safety concerns if consumed less than two hours before intense exercise under normal environmental conditions. Of course, the expert is clear that single doses of 100 mg of caffeine can affect the duration and quality of sleep in some adults, especially if taken before bed.

Generally, caffeine consumption up to 400 mg per day Consuming throughout the day has no harmful effects in healthy adults.

4. In what cases is drinking coffee contraindicated?

It is worth clarifying, according to Mariola Melero, that excessive caffeine consumption can negatively affect mental function, sleep, as well as the digestive and cardiovascular systems. For these reasons, its use is contraindicated in people with digestive disorders, heart disease, insomnia, stress, epilepsy And anxiety.

Likewise, in pregnancythe removal of caffeine from the mother’s blood slows down. In fact, research shows that consuming caffeine during pregnancy, even in moderation, can have negative effects on the baby. “Researchers found that children born to mothers who consumed caffeine were smaller and had a lower body mass index, which increases the risk of developing chronic diseases in adulthood,” he says.

5. Can it help you lose weight?

Caffeine may contribute energy balance To reduce appetite And increase basal metabolic rateand also thermogenesis caused by food. According to Mariola Melero, this effect may be due to stimulation of the sympathetic nervous system and uncoupling of protein-1 expression in brown adipose tissue.

In addition, the expert remembers that caffeine seems to promote fatty acid oxidation promoting mitochondrial biogenesis, a process associated with mitophagy that facilitates mitochondrial turnover and therefore improves aerobic metabolism.

Thus, research shows that higher caffeine consumption is associated with less long-term weight gain. Similarly, controlled clinical studies have shown a modest beneficial effect of caffeine on reduction of fat deposits. Of course, the nutritionist clarifies that high-calorie drinks, such as soft drinks and energy drinks, as well as coffee or tea with sugar or cream, can contribute to weight gain and obesity.

In the short term, caffeine consumption decreases insulin sensitivity, possibly due to its inhibitory effect on muscle glycogen stores and increased adrenaline release. However, the expert notes that drinking caffeinated coffee (four to five cups a day) for up to six months does not seem to actually affect insulin resistance.

Although the mechanisms by which coffee can prevent obesity-related diseasesSome studies suggest that coffee consumption may counteract the effects of a high-fat diet, such as weight gain and increased blood glucose, fatty acids, cholesterol and insulin levels. It has also been studied that coffee extract can inhibit adipogenesis in preadipocytes.

6. Can coffee improve athletic performance?

Another contribution of caffeine, as shown by Maria Leyva, is its ergogenic power, that is, the contribution of substances that help the athlete to have better sports resultsincreasing your energy and promoting improved muscle tissue.

According to Leyva, its use can improve and enhance an athlete’s performance and even have a positive effect on reducing perceived effort, fatigue and cramps, as well as improving subsequent recovery.

It is advisable to consume it an hour before the start of sports to improve its absorption, although it is clarified that it is also advisable to set limits on caffeine here, since, as explained, the fact that the feeling of fatigue is reduced as much as possible can lead to training very hard, which increases the risk of injury.