For many of us, the thought of starting our mornings without a steaming cup of coffee is simply unimaginable. There is a certain rush of energy that accompanies each sip of its bitterness, almost like a ritual we eagerly embrace. The aroma of freshly brewed coffee kickstarts our day, providing not just a caffeine boost but also a moment of comfort and familiarity.
It is fascinating how something as simple as a cup of coffee can hold so much significance in our lives. But if you are someone who doesn’t like to have coffee without sugar, then let me tell you that a cup of black coffee without sugar has more health benefits than you might think. India’s top dietician for diabetes and weight loss, Avni Kaul, tells us about the health benefits of black coffee sans sugar in this article.
What is Black Coffee?
When you drink black coffee, you are drinking coffee without adding anything like milk, cream, or sugar. This means you avoid extra calories, fat, and sugar while still enjoying the goodness of coffee.
What are some of the possible health benefits of drinking black coffee without sugar?
1. Takes care of your heart – Studies reveal that drinking black coffee, particularly two to three cups a day, is linked with a lower risk of heart disease and heart rhythm issues (arrhythmias). This applies to both people with and without existing heart problems. Having a couple of cups daily can lower the chances of developing coronary heart disease, heart failure, or experiencing irregular heartbeats by 10% to 15%.
Interestingly, the risk of stroke or heart-related death was lowest among those who consumed just one cup per day. However, it is crucial not to overdo it; more or less than two to three cups showed less benefit. It is like a sweet spot for heart health. But remember, if coffee makes you jittery or uneasy, there is no need to force yourself to drink more. Stick to what feels right for you.
2. Boosts brain health – Caffeine, the primary component in coffee, stimulates the central nervous system by blocking adenosine receptors, promoting wakefulness and alertness. It increases serotonin and acetylcholine, enhancing brain activity and stabilizing the blood-brain barrier. Coffee’s polyphenol micronutrients combat free radicals and prevent tissue damage.
Trigonelline, abundant in coffee beans, activates antioxidants, protecting brain blood vessels. Research suggests coffee may guard against neurodegenerative disorders like Alzheimer’s and Parkinson’s, though long-term memory effects require further investigation.
3. Helps to manage weight – There is some good news for coffee lovers. Black coffee contains chlorogenic acid, which slows glucose production, reducing fat cell formation. Its antioxidants aid weight loss. Unsweetened, it provides minimal calories, but sweeteners add up. Drinking it without sugar keeps calorie intake low. It stimulates metabolism, beneficial before or after workouts. Moreover, it aids fat burning, facilitating weight loss.
4. Takes care of your liver – Coffee, especially when consumed without sugar, offers significant protection to the liver. Studies indicate an 80% reduction in the risk of cirrhosis with moderate coffee intake. The beverage aids liver health by slowing the growth of scar tissue, crucial in combating fibrosis, cirrhosis, and liver cancer.
Its digestion produces paraxanthine, which suppresses connective tissue growth factor, thereby impeding scar tissue formation. This support is vital given the liver’s role in detoxification and it’s myriad other functions.
5. Diabetes management – Research indicates that both caffeinated and decaffeinated coffee consumption may lower the risk of developing type 2 diabetes. Regular coffee intake, without added sugar, is associated with reduced diabetes risk over time.
Studies suggest that for every additional cup of coffee consumed daily, the risk of type 2 diabetes decreases by 11% while reducing coffee intake increases the risk by 17%. However, for those already diagnosed with type 2 diabetes, coffee can affect blood sugar and insulin levels adversely.
Therefore, as you can see, embracing black coffee not only offers a delightful way to savour your favourite beverage but also presents a host of health benefits, from heart and brain health to weight management and liver support.
