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“Little Black Dress” is accompanied by many false beliefs: it dehydrates, causes reflux, and we pay centimeters around the waist to savor its aroma. Or maybe coffee not only does not harm us, but also works for health? We check how much truth and untruth there are in popular myths …
MYTH: Coffee increases the risk of osteoporosis
Let’s start with the fact that osteoporosis, known as the “bone thief”, is becoming a scourge of the modern world. It is mainly related to the aging of societies, especially European ones. On our continent, 27,6 million people suffer from osteoporosis – about 6 percent. men and 21 percent. women aged 50-84. We can see that gender has a significant impact on bone health, but other factors such as low calcium and vitamin D intake, limited sunlight, low body mass index, imbalance and insufficient physical activity are also important.
Regarding the effects of coffee, numerous cross-sectional studies have found no evidence of an increased frequency of bone fractures, including hip fractures, resulting from its consumption. There was also no significant association between caffeine intake and bone mineral density. The cases of decreased bone density were observed in populations with a calcium deficiency. There are some indications linking the effect of caffeine on the body with impaired effective calcium absorption and its increased excretion in the urine. However, there are still insufficient data to unambiguously determine the relationship between coffee and bone diseases, and more research is needed in this area.
MYTH: Coffee can trigger acid reflux
People on an inappropriate diet are primarily at risk of developing gastroesophageal reflux disease (GERD). Alcohol, spicy and fatty foods, eating just before going to bed – these are just some of the factors contributing to the development of GERD. However, there is no scientific evidence that would confirm the effect of coffee on acid reflux. What’s more, the research to date also suggests that coffee is not associated with the development of peptic ulcer disease, gastrointestinal disorders, such as indigestion or gastritis. People with gastro-oesophageal reflux disease are able to recognize what is causing their symptoms for themselves, and if large amounts of coffee are not good for them, they should reduce the amount.
MYTH: Diabetics shouldn’t drink coffee
Coffee not only does not adversely affect the diabetic’s body, but can prevent the development of type 2 diabetes, regardless of concomitant factors such as obesity or lack of physical activity. Research shows that moderate coffee drinking (3-5 cups a day) can reduce the risk of developing type 2 diabetes by 25 percent. The protective effect is probably due to the antioxidants present in it: chlorogenic acid and trigonelline, which affect the regulation of glucose metabolism, and therefore also the related disorders. However, it is worth remembering that the “little blackberry” drunk by a diabetic should not contain additional flavor enhancers and additives, such as sugar or milk.
MYTH: Coffee is dehydrating
This is another myth contradicted by research – although caffeine has a slight and short-term diuretic effect, it is not strong enough to outweigh the benefits of providing the body with fluid by drinking coffee. Importantly, no effect of coffee on the overall human water and electrolyte balance was observed. Therefore, even active people, whose fluid requirements are usually higher, can drink the “little black tea”. In their case, coffee not only does no harm, but can even improve sports performance.
First of all, remember that drinking fluids is essential to maintaining good health. The source of the misconception that drinking coffee removes minerals from the body, e.g. magnesium, is due to its slight diuretic effect. Meanwhile, moderate coffee consumption does not lead to dehydration and does not disturb the electrolyte balance. What’s more, coffee itself is a source of magnesium – it contains 8 mg per 100 ml – he explains prof. dr hab. n. med. Artur Mamcarz, internist and cardiologist, expert in the “Coffee and Health” program.
MYTH: Coffee is high in calories
Coffee does not contain significant amounts of lipids, carbohydrates or proteins, therefore its energy value is only 1-2 kcal per 100 ml. Remember, however, that when we add milk, sugar, cream or flavored syrups to coffee, its calorific value increases. The average latte coffee has about 55 kcal per 100 g, latte macchiato – 66 kcal, and cappuccino is 90 kcal. 2-in-1 or 3-in-1 coffee drinks are also high in calories, as they contain a lot of sugar and powdered milk, with a relatively low amount of coffee.
MYTH: Coffee increases the risk of cancer
The factors contributing to the development of cancer include: unhealthy diet, overweight and obesity, smoking, drinking alcohol and little physical activity. When it comes to coffee, scientists associate its consumption with cancer prevention. Research results suggest that moderate coffee consumption, defined as 3-5 cups a day, is associated with lower incidence of liver, colorectal, prostate and cervical cancer.
MYTH: Coffee raises pressure
Caffeine contained in coffee has stimulating properties, increases our alertness and attention, but does not cause a constant increase in blood pressure. A review of numerous studies shows that the regular consumption of caffeinated drinks does not lead to an increased risk of hypertension. They show the opposite relationship between coffee drinking and blood pressure. The authors view this as evidence of a protective effect of coffee against hypertension, especially in women. Moreover, the risk of high blood pressure may be greater in people who do not drink coffee.