The health benefits of black coffee are numerous. Unsweetened coffee is high in antioxidants and low in calories so it is good for the heart and even lowers the risk of cancer. However, coffee consumption should not be excessive because it has side effects.
Coffee is made from the beans of the coffee plant which are roasted and ground into a powder. Although it has a bitter taste, the benefits of coffee for health are many. Black coffee or coffee without sugar is not only able to increase energy, but it is also able to prevent various chronic diseases. Even so, you should not consume it in excess because it can have a bad effect on the body.
Myriad Benefits of Black Coffee Without Sugar for Health
The health benefits of black coffee are numerous. Unsweetened coffee is high in antioxidants and low in calories so it is good for the heart and even lowers the risk of cancer. However, coffee consumption should not be excessive because it has side effects.
One of the benefits of black coffee is controlling diabetes Black coffee has various health benefits Black coffee content Health benefits of black coffee, Effects of consuming too much black coffee
Coffee is made from the beans of the coffee plant which are roasted and ground into a powder. Although it has a bitter taste, the benefits of coffee for health are many. Black coffee or coffee without sugar is not only able to increase energy, but it is also able to prevent various chronic diseases. Even so, you should not consume it in excess because it can have a bad effect on the body.
Black coffee content
Quoted from the Indonesian Food Composition Data Site, 100 grams of instant coffee powder contains the following nutrients:
Water: 2.6 g
Energy: 129 calories
Protein: 12.3 g
Fat: 0.5 g
Carbs: 35.0 g
Ash: 9.7 g
Calcium: 179 milligrams (mg)
Phosphorus: 383 mg
Iron: 5.6 mg
Sodium: 72 mg
Potassium: 3.256 mg
Copper: 0.14 mg
Riboflavin: 0.21 mg
Niacin: 30.6 mg
In addition to the nutritional content of coffee above, other substances contained in coffee are a little fat, magnesium, and other plant chemicals, such as polyphenols. While the caffeine content in a cup of black coffee on average reaches 95 mg.
Calorie black coffee without sugar is the lowest, which is only 129 calories per 100 grams. While the calories of black coffee using added sugar can increase even more.
Coffee latte for example, if you add about 220 ml of low-fat milk, then the calorie intake received becomes as much as 120 kcal. Then when you add whipped cream, the coffee calories go up to 140 calories. Meanwhile, if added with chocolate, the calories can rise to 250 calories.
Health benefits of black coffee
Black coffee is rich in antioxidants. This drink is also high in vitamin B2, caffeine, and magnesium. In addition, coffee also contains chromium, potassium, niacin, vitamin E, and flavonoids. The benefits of black coffee for the health of the body, namely:
1. Increase energy
Drinking black coffee can increase energy and delay fatigue because it contains a stimulant called caffeine. Caffeine can help break down fat in the body and make it used for stamina. So,
there’s nothing wrong with drinking black coffee an hour and a half before exercising. After drinking coffee, caffeine is absorbed into the bloodstream and travels to the brain.
Research shows that coffee can improve various aspects of brain function, such as memory, mood, alertness, energy levels, reactions, and general mental function.
Ash: 9.7 g
Calcium: 179 milligrams (mg)
Phosphorus: 383 mg
Iron: 5.6 mg
Sodium: 72 mg
Potassium: 3.256 mg
Copper: 0.14 mg
Riboflavin: 0.21 mg
Niacin: 30.6 mg
2. Prevent Alzheimer’s disease
Black coffee can reduce the risk of Alzheimer’s disease
Drinking black coffee can help reduce the risk of Alzheimer’s disease. The risk of this disease is estimated to be 16 percent lower for coffee drinkers compared to those who don’t drink it regularly. However, further research is still needed to ensure the benefits of black coffee on this one.
3. Fight depression
Depression can throw life into chaos. In a study published in 2011, women who drank 4 cups of coffee per day had a 20 percent lower risk of developing depression.
4. Reduces the risk of cancer
Black coffee can help prevent several types of cancer, such as oral, prostate, liver, and colorectal cancer. The high antioxidants contained in it are believed to be able to fight the growth of cancer cells.
5. Reduces the risk of cirrhosis
It is estimated that about 31,000 people die each year from liver cirrhosis. To avoid the risk of the disease, you can drink coffee regularly.
Drinking coffee can reduce the risk of cirrhosis by as much as 80 percent if the damage comes from alcohol (alcoholic cirrhosis). Meanwhile, for non-alcoholic cirrhosis the risk only dropped to 30 percent.
6. Control diabetes
Diabetes occurs when the body cannot use insulin to get blood sugar into the body’s cells, so sugar builds up in the blood. Coffee contains nutrients that can help the body use insulin.
Therefore, people who drink coffee regularly have a lower risk of developing type 2 diabetes. Consuming 4 cups of coffee per day even made the risk of type 2 diabetes 28 percent lower.
7. Control your weight
Black coffee can help control weight
The caffeine content in black coffee can help control weight. When consuming black coffee for diet on a regular basis, the body burns more calories.
In addition, coffee also helps the body burn more fat, especially during exercise. Studies show that caffeine can increase fat burning by 10 percent in obese people and 29 percent in lean people.
8. Prevents Parkinson’s disease
Parkinson’s disease is more common in older people. This condition is characterized by stiff muscles, shaking, and changes in the way you talk and walk.
Drinking black coffee is believed to lower your risk of developing Parkinson’s disease because of its caffeine content. Studies show that coffee drinkers have a much lower risk of Parkinson’s disease, between 32-60 percent to be exact.
9. Lowers the risk of liver disease
The benefits of coffee are known to protect the liver. A number of studies show the benefits of drinking four cups of coffee per day can reduce the risk of liver cirrhosis by up to 80%. Cirrhosis is a condition where scar tissue forms due to liver damage caused by various other liver disorders, such as hepatitis and fatty liver.
In addition, coffee can also reduce the risk of liver cancer by up to 40%. The potential is increased, which is up to 50% if you regularly consume three cups of coffee per day. However, the benefits of coffee to overcome this cancer require further research.
In addition, keep in mind also that the amount of coffee you drink, the type and condition of your body, also affects the rise or fall of your cancer risk.
10. Good for the heart
Coffee is high in antioxidants which can protect the body from various diseases. In fact, the antioxidants in coffee are no less than the antioxidants found in fruits and vegetables.
The benefits of drinking coffee are also good for the heart. Two small cups of coffee per day, can help to protect you from heart failure. If not drunk in excess, coffee can reduce the risk of heart failure by about 10%.
In addition, women who regularly drink adequate amounts of coffee are said to have a lower risk of stroke. Because coffee can protect you from various disease risks, this drink is considered to prolong life. If consumed in sufficient quantities and not excessive, coffee is believed to be able to reduce the risk of sudden death.
11. Relieves headaches
The caffeine in coffee is known to relieve pain from headaches. Caffeine is said to have a vasoconstrictor effect or can tighten blood vessels. This effect can reduce blood flow to the head, thereby relieving pain.
However, there are other studies showing the opposite theory. In some people, coffee can trigger headaches. Some individuals are also at risk for headaches after consuming chocolate, alcohol, and citrus fruits.
Effects of consuming too much black coffee
The caffeine content in one cup of black coffee is quite high (96 milligrams). Meanwhile, a person is not advised to consume more than 400 mg of caffeine per day. Therefore, make sure you don’t drink more than 4 cups of black coffee every day.
Drinking too much coffee can increase side effects such as feeling restless, disrupt your sleep routine, increase stomach acid, stomach cramps and spasms, frequent urination, reduced muscle mass, anxiety disorders, caffeine addiction, and make it harder for the body to absorb certain minerals, such as iron, calcium and zinc. In addition, people with heart disease, stroke and kidney disorders should not consume coffee.
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