I myself started drinking coffee late in life. Unimaginable for me today, but it just didn't taste good and I didn't need it. I drank from time to time an espresso, which we made at that time in a simple Espressokocher on the stove. But when I took a new job with two still small children, I started to drink coffee, more precisely cappuccino. At that time, a wave of coffee vending machines swept over Germany and every bakery and gas station now offered cafe latte, espresso and cappuccino. That was the end of the 90s. However, most people still made their filter coffee at home in the morning. In 2003 we moved to California for two years. What I noticed there first: every. Everyone got their coffee-to-go in the morning. At the latest from this time I began to love coffee. I liked the smell in the coffee shops and the atmosphere and, of course, my cappuccino, which, by the way, was always made with 'regular' milk back then. Because at that time there was at most soy milk as an alternative. And today? Today, I still love coffee, though I drink it either black or with oat milk, and I love it best with Oatly Barista (affiliate link).
"OHA, HOW SHOULD THAT WORK?!"
When at the end of last year a healer suggested to me, among other things, to drink only one coffee a day at the most, I thought "Oha, how should that work??!". But on the 2. January I actually started to get involved in the experiment. It was connected with a change of my nutrition, but about that I report times in another contribution. On this one cup I looked forward like a child at Christmas. I enjoyed it and I got each time so a kind of small intoxication with more energy and more ideas in the head. So far so good. When the two months were up, I started drinking more coffee again, first just sipping, then I was quickly back up to three cups and would have drunk even more if I hadn't slowed myself down.
IF COFFEE, FILTER COFFEE
But why all the action?! Coffee is much better than its reputation, says Bas Kast in his nutrition compass (partner link). He has reviewed all the reputable studies, also around coffee or. caffeine researched and in general the following can be said – for filter coffee – summarize:
1. filter coffee lowers the risk of mortality; "three, four, five cups of coffee a day is good for your heart", as well as the rest of your body, especially your liver." 1 2. Filter coffee is associated with a lowered risk of various forms of cancer. 1 3. Filter coffee reduces diabetes risk as well as Parkinson's risk 1
By the way, this also applies to decaffeinated coffee; so caffeine is not the sole reason for these research findings. It must be emphasized once again that these results only apply to filter coffee. Because in the fine paper filter the for us harmful accompanying substances of the coffee – Cafestol and Kahweol – remain to a large extent, while they are drunk with all other kinds of preparation. And so an Italian study concludes "that more than two cups of espresso per day (as opposed to filter coffee) is associated with an increased risk of cardiovascular disease, such as a heart attack." 1
ACRYLA … WHAT?!
What unfortunately applies to filter coffee like espresso and what Bas Kast does not write about is the acrylamide content of coffee. I could write a separate chapter about acrylamide. I will also. So here's just on the fly: acrylamide potentially increases cancer risk for consumers of all ages. Gene mutations and tumors have been observed in animal studies. Acrylamide can form when carbohydrate-containing foods are heated to high temperatures above 120 degrees Celsius. "In the adult diet, coffee and fried or deep-fried potato products are the largest sources of acrylamide, followed by cookies, crackers, crispbread, and toast."2 You can find more sources for acrylamide here at the consumer advice center Hamburg 3 .
In summary, filter coffee is actually good and all other coffee preparation methods are rather not recommended. My friend Sabine has the Moccamaster filter coffee maker (affiliate link) and is very happy with it. And I rediscovered my old porcelain coffee filter (affiliate link).
STRESS, CAFFEINE AND CORTISOL
So and now it can be however nevertheless that straight women again differently on coffee and/or. Caffeine should look.
Caffeine increases the release of cortisol. Cortisol is a stress hormone that activates metabolic processes in the body, providing energy to the cells. We virtually artificially expose our bodies to a stressful situation, to which they respond by releasing glucose to make us able to react quickly. Hot cortisol makes our blood sugar levels rise. This, in turn, causes our insulin levels to rise. The glucose in the blood is thereby taken up by our cells, which lets the blood sugar level sink again and in the result we have thereby more strongly fluctuating blood sugar levels. That's something we want to avoid. This is because it can increase insulin resistance, a situation in which the body cannot effectively release glucose into the body's cells because the cells are less receptive to the insulin 4 . And high blood sugar levels are a precursor to diabetes. In Germany there are already 9.5 million people with diabetes 5 . A disease that would be preventable in 90-95% 6 of diabetics – namely those suffering from type 2 diabetes – as its cause lies in poor diet and lack of exercise. Now I have drifted off, but if one drinks chronically too much coffee, this can contribute evenly also on a long-term basis to diabetes of the type 2.
WHILE YOU WERE NOT SLEEPING
In addition, caffeine can affect our sleep; and how well, how long, and how deeply we sleep, as well as how well we fall asleep. If you have sleep problems anyway, the first thing you should do is stop drinking caffeinated beverages. For some people, just one cup in the morning is enough to make it harder to fall asleep at night. And unfortunately, our ability to tolerate caffeine also declines as we get older. In addition, women on the pill or taking hormones as part of hormone therapy also tolerate less caffeine. Caffeine is broken down more slowly in the liver when hormones are taken at the same time, since it uses the same enzyme system as the hormones. This keeps the caffeine in the body longer 7 . And last but not least, our cortisol levels increase with age anyway. If we continue to consume caffeine in the same quantities as before, this will lead to higher cortisol levels overall, with the effects described above. Meaning, overall, as we get older, the developments that can make it harder for us to fall asleep and stay asleep through the night increase. And that's why the doctor Sara Gottfried recommends in the book "The Hormone Diet" (partner link) to abstain from caffeine at least once a quarter for three weeks. This includes not only coffee, but also black and green tea, energy drinks and cola. Yet black and green tea have only about half the caffeine of coffee. And, to mitigate the withdrawal symptoms that can set in when you give up coffee, she advises that you switch to black and green tea first, and then slowly cut down on those two drinks as well. 8 Sara Gottfried sees a vicious circle between too much stress combined with drinking too much coffee and alcohol, eating junk food and the resulting weight gain. If we give up caffeine for a while, we could break this cycle. It is at least worth a try.
ON COFFEE DEPRIVATION
For me it was quite frightening to see that I actually got a severe headache when I simply stopped drinking coffee. And I was very tempted on that first day to quickly make myself another espresso. We have a portafilter machine in our home. Also a coffee grinder – the Mignon from Eureka (affiliate link). And I love the smell of freshly ground coffee. After this research here, I will continue to enjoy the smell, but greatly reduce consumption. Especially since I unfortunately don't sleep well either and I hope to sleep better through the night again.