Brew Yourself Some Black Coffee for These 10 Health Benefits

Once a delicacy available only to the royals and people belonging to the high strata of society, coffee has now emerged as a global commodity, consumed in nearly every corner of the world. Black Coffee has immense health benefits it is dark brown in color, bitter, and slightly acidic in taste, coffee is a brewed drink that has a very distinguishable strong aroma and is prepared from roasted seeds of berries that are extracted from certain flowering plants in the Coffea genus. Coffee is known to have a stimulating effect on humans, primarily due to the presence of caffeine in it.

Coffee became a much more universal product in the 20th century and revolutionized coffee cultures across the world.

The etymology of the word coffee can be traced from the Arabic word ‘qahwah’ which was used for a traditional type of wine that had a reputation as a hunger suppressant hence named after the verb qahiya meaning ‘to lack appetite’. The word entered the Ottoman Turkish vocabulary as ‘kahve’ and was later adopted as ‘koffie’ by Dutch and finally made its way to the English language in 1582 as present-day ‘Coffee’.

Arabians are believed to be the first ones who first roasted and brewed coffee beans in a similar way to how it is prepared now. To prepare the modern-day coffee, the seeds are first separated from the coffee fruit to produce a stable, raw product that is known as green coffee. The seeds are then put through a very significant and controlled roasting process which transforms them into a consumable roasted coffee. This roasted product is now ready to be ground into fine particles that will be brewed or steeped in hot water for making a cup of coffee.

Nutritional Values of Black Coffee

Coffee is one of the most consumed beverages across the world, which comes naturally packed with micronutrients like magnesium, potassium, vitamin B-2, vitamin B-3, and various phenolic compounds. Along with these micronutrients, black coffee is an excellent source of manganese, salt, riboflavin, and niacin. Additionally, because it is black coffee and does not contain milk or sugar, it has no fat, carbs, or proteins.

People usually look for their cup of black coffee just after getting out of bed or before hitting the gym as it keeps them alert during the day and enhances performance, all thanks to the caffeine content present in the drink. A 100ml cup of black coffee may include between 64 mg and 300 mg of caffeine depending on the type; from filter coffee to espresso. The abundance of melanoidins and other antioxidants is another reason that makes coffee a perfect morning drink.

The nutrients of one serving of unsweetened, without milk black coffee, are listed in the table below:

Glycemic Index of  Black Coffee

Brewed black coffee has numerous benefits because it contains nearly no carbs and very few calories. Additionally, the glycemic index of coffee beans is 50, which simply means that drinking coffee is totally safe for diabetics. Also, the glycemic load (GL) of coffee beans is 0, making them a low GI meal.

Notably, the glycemic index (GI) is a mathematical calculation of how much a food’s carbohydrate content can raise blood sugar levels when compared to a reference food, which is generally pure glucose. Foods containing carbohydrates can be categorized according to their GI values in relation to pure glucose such as high-(70-100), moderate-(56-69), or low-(55-00). Foods low in GI are considered good for diabetics as they slowly release glucose in the blood that also declines gradually.

Furthermore, the glycemic load (GL) of a food is calculated by multiplying the GI by the grams of carbohydrate delivered by that food’s serving, then dividing the result by 100. The GL of any food would be regarded as high if the GL value is greater than 20, midrange with a range of 11-19, and low with a value less than 10.

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Health Benefits of  Black Coffee

Coffee is known to be a drink for both your body and mind and has several surprising health advantages. What makes coffee the perfect beverage is the presence of caffeine in it which gives you a sudden rush of energy and keeps you active throughout the day. Whether you’re looking for black coffee benefits for your weight loss journey or want to enhance your skin appearance, here are some of the many benefits of this magical drink:

Weight Loss Drink

Black coffee is one of the very few drinks that are calorie-free and benefits in maintaining a healthy weight. Its rich caffeine content is also known to speed up your metabolism and increase your body’s heat production, thus burning more calories while resting.

Chlorogenic acid, another natural substance found in black coffee, aids in reducing the rate at which glucose is produced. Therefore, drinking black coffee after a meal may assist in reducing the production of glucose and fat cells. It also has a lot of antioxidants that might help you regulate your weight.

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Improves Physical Performance

Caffeine which is found in abundance in coffee beans is widely known to benefit our neurological system. Drinking black coffee also stimulates adrenaline production which may give you an extra boost of energy. Notably, adrenaline is a hormone that is referred to as a “fight-or-flight” hormone and gets your body ready for hard physical work.

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Decreases the Risk of Diabetes

Another important benefit of regular consumption of black coffee is that it reduces the chance of developing diabetes. Coffee may also enhance the body’s ability to produce insulin and in return aids in controlling blood sugar.  Also, you can reduce your chances of developing Type-2 diabetes by drinking black coffee.

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Takes Care of Overall Cardiovascular Health

Contrary to popular belief, coffee does not assist in raising blood pressure, in fact, regular coffee consumption is seen to have lowered the chance of developing heart disease, stroke, and several cardiovascular ailments, thus black coffee benefits the overall heart health.

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Good for Liver Health

The liver is one of the vital organs of the human body that quietly maintains our body’s health. To take care of your liver you can include black coffee in your diet plan which could offload this essential organ by lowering the levels of hazardous enzymes in your blood. It has been found that regular intake of coffee can also lower the risk of cirrhosis, fatty liver disease, hepatitis, and liver cancer.

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Cleanse Urinary System

Coffee is known to be a diuretic beverage that increases urine production, hence making you urinate more frequently. This property of coffee also helps cleanse your kidneys of harmful chemicals and toxins, making it work as efficiently as possible.

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Helps Prevent the Risk of Cancer

Coffee consumption has been shown to help in lowering the chances of developing some malignancies, like breast, colon, and liver cancer. Internal inflammation can be effectively treated by coffee.

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Improves Memory and Brain Functions

Caffeine, which is coffee’s primary active component, activates your central nervous system (CNS) and interacts with adenosine, a neurotransmitter in your brain that promotes sleep. Black coffee prevents the adenosine from slowing down your neural activity, thus making you feel more alert.

Also, coffee has been demonstrated to have a favorable impact on cognitive function, memory performance, attention span, and motor function, preliminary due to the presence of chlorogenic acids, one of the main groups of polyphenols found in coffee. Chlorogenic acids are thought to be partially responsible for this enhanced cognitive function.

Furthermore, several studies have found that coffee is responsible for accelerating the rate at which the brain receives information, which helps people react more quickly.

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Reduces Stress and Anxiety

This miraculous drink has also been found effective against stress and anxiety. Drinking a cup of black coffee can instantly uplift your mood and may improve energy levels as it stimulates the production of neurotransmitters like dopamine and serotonin.

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May Prevent Alzheimer’s Disease Risk

Alzheimer’s is a degenerative neurological condition that causes the death of brain cells and brain shrinkage. It mostly affects the older age group, usually more than 65 years of age, and is the most frequent cause of dementia, which is characterized by a steady deterioration in mental, behavioral, and social abilities.

Drinking black coffee benefits by reducing the risk of Alzheimer’s disease. Middle-aged people who drink 3-5 cups of coffee per day have a 65 percent less chance of developing Alzheimer’s disease later in life.

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Ways to Brew Yourself a Cup of Black Coffee

You can get coffee in various stages of readiness, from raw beans to pre-brewed coffee from your local coffee shop. The taste of your coffee will depend on the type of bean, as some have a stronger flavor than others.

Freshly ground beans tend to taste better and can be used to prepare a delicious cup of coffee by using some of these popular methods:

With an Auto-Drip Coffee Maker

One of the simplest methods to make a pot of steaming coffee is by using an automated drip coffee maker. The drip technique, which uses a coffee cone and a paper filter, is one of the most traditional, quick, and affordable ways to brew coffee. In a paper filter, hot water is poured through coffee grounds and is drained straight into a cup or pot using gravity.

Instructions to Make:

• Grind your roasted coffee beans into medium-fine granules.
• Put the coffee filter in the filter basket, which is often located directly beneath the brew head (from where the hot water comes out).
• For each cup (6 oz) of coffee, add one tablespoon of coffee to a paper filter. Use a permanent filter if you want coffee that is rich in taste and is more full-bodied.
• Fill the reservoir with cold, filtered water. For each cup of coffee, use 6 ounces of water.
• Hit the start button on the machine to start the brewing. The majority of automatic drip coffee makers have a “start” button or switch.

Adjust to Taste

You can also make some adjustments to your coffee maker to get yourself a cup of coffee as per your taste buds.

For a stronger cup of coffee

For every tablespoon of coffee, use 4 ounces of water, or make your coffee more finely ground.

To brew a weaker cup of coffee

For every spoonful of coffee, use 8 ounces of water, or coffee should be ground to a coarser consistency.

For a coffee that is fruitier and more acidic

Consider a lighter roast of coffee.

For a stronger, smokier, or chocolate-flavored brew

Go for a darker roast of coffee.

The Pour-Over Method

In comparison to other brewing techniques, the pour-over method brings out complex tastes. Since this method lets the tastes and fragrances of single-origin coffees stand out, it has become a popular option.

Just like the drip coffee-making technique, the pour-over method involves pouring water over coffee grounds and collecting the liquid as it flows through a filter. Since you have no control over how the machine makes the coffee, the pour-over method lets you have full control over the water’s temperature, how quickly it enters the grounds, how long it brews, and how much it produces.

It also lets you regulate the flavor, texture, temperature, and intensity of the brew, hence the pour-over method is frequently used by coffee connoisseurs across the world.

While pour-over coffee can be made using a variety of coffee-making machines, the process remains the same:

• Prefer using a gooseneck kettle to pour hot water over your ground coffee beans for better and desired water flow.
• Place the filter in the cup along with some freshly ground coffee.
• Pour boiling water over the coffee grinds slowly and consistently for at most 30 seconds and make sure you get each and every coffee granule.
• Once you get the desired quantity of coffee, stop pouring water.

Since it is all manual you have complete control over practically every part of the procedure. You can give extra time to let the water sit with the grounds for a richer flavor.

You may also change the ratio to make it stronger by adding more water or removing beans or can start with hotter water if you want a little hot beverage.

French Press Technique

The French press is one of the most widely used coffee brewing techniques in the world and one can make excellent coffee by using this simple machine. Even though making coffee via french press is fairly very easy, some people find it difficult to make consistently delicious coffee due to faulty techniques. So, here in this article, we will learn how to make a wonderful hot cup of coffee using a french press.

The French press comprises a beaker, which is the major component of this machine, where you put the hot water and coffee grinds. It also has a lid and connected plunger and filters. The configuration is quite simple and is easy to put together.

Step-by-step guide to using a French Press

Step 1: First, get your press ready.

Preheating your french press beaker is the first thing you must do. This is a crucial phase in all coffee brewing processes as it will keep your coffee hotter for a longer period of time.

Simply pour some hot water into the press, swish it about until it is warm to the touch, and then properly dispose off the water.

Step 2: Measure your coffee grounds

The amount you measure is mostly based on the size of your coffee press and the quantity you desire. Also, always use freshly ground coffee beans which are a medium-coarse grind.

Step 3: Check the water-coffee ratio and temperature

For French coffee presses your coffee to water ratio should be 1:15, which translates to 15 parts water to 1 part coffee.

Set water temperature for a coffee press around 195 and 205 degrees Fahrenheit. Also, use a gooseneck or stovetop kettle to warm the water.

Step 4: Add hot water and coffee grounds

Add coffee grinds to the heated French press, followed by hot water all at once. Now mix your coffee with a spoon to make sure all of the coffee grounds are properly dissolved in the water.

Step 5: Close the lid and let your coffee brew

As your coffee brews, covering the press will help insulate it and retain the heat within. ideally, you can let the coffee steep for four minutes or may change it to your liking.

Step 6: Time to work on the plunger

After steeping your coffee for a significant duration, gradually lower the plunger all the way down.

Step 7: Enjoy your cup of coffee

As your coffee has been brewed, enjoy it while it’s hot.

Side Effects of Black Coffee

We know how black coffee benefits in weight loss, and keeps our kidneys and liver healthy but like all other things drinking too much black coffee can have negative consequences on your health.

We have discussed how black coffee interferes with the secretion of certain hormones. Drinking too much black coffee can stimulate the production of several stress hormones, which simply increases worry and tension. When you consume too much coffee, you may experience jitteriness.

It can also drastically disrupt your sleep schedule, which is why it is advised to avoid coffee a few hours before bedtime.

Some Side Effects of Black Coffee Overdose:

• It might cause tension or anxiety.
• Disrupt your sleep quality and sleep cycle.
• Caffeine present in coffee may cause hyperacidity.
• It may obstruct the absorption of several nutrients from your everyday diet.

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Can Diabetics have Black Coffee?

Diabetic patients are usually advised to opt for drinks that don’t have added sugar. While coffee has no natural sugar and can be enjoyed just by brewing with hot water, due to these benefits black coffee is a good beverage option for diabetics.

Drinking black coffee has been shown to lower one’s chance of getting type-2 diabetes. Numerous compounds found in coffee like magnesium, chromium, and polyphenols- may help improve insulin sensitivity, and in return can be advantageous for diabetics. Hence, diabetics are often advised to switch to decaffeinated coffee to enjoy the benefits of antioxidants and minerals present in the coffee without affecting insulin sensitivity.

Also, coffee made with sugar or cream should be avoided by diabetics as it might cause blood sugar levels to rise. The healthiest method to consume coffee for someone with diabetes is black or with a natural alternative sweetener.

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Conclusion

Since coffee consumption is associated with heightened senses and alertness, it is advised that you limit your daily caffeine intake to 400 mg, which roughly translates to one to two cups of coffee each day. Avoid consuming coffee at least 6 hours before hitting your bed as it can disrupt your sleep.

Its low calorie, fat, or cholesterol content, make black coffee a wonderful beverage that has several health advantages. It can aid in weight loss, improved memory, and metabolism, maintaining the health of your heart and liver and lessening your chance of getting cancer, yet it also has side effects if taken in excess. Acidity, elevated tension and anxiety, a poor rate of mineral absorption, and irregular sleeping patterns are a few of the negative consequences if this magical drink isn’t taken in moderation.

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FAQs:

Reference

https://en.wikipedia.org/wiki/Coffee

https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load

https://www.medicalnewstoday.com/articles/311180Last Updated on July 15, 2022 by Dr. Damanjit Duggal