Black Coffee – Benefits, Nutrition and Side Effects
Black coffee has gained popularity in recent years. This article will tell you all about the benefits of black coffee and its side effects.
You may love your black coffee in the morning to help you feel energized and get ready for the day, but how much do you know about it? Do you know how drinking black coffee affects your body and your mind? Are you aware of the benefits of black coffee and its side effects?
Black coffee is simply coffee that is normally brewed without the addition of additives such as sugar, milk, cream, or added flavors. While it has a slightly bitter taste compared to when it is flavored with additives, many people love a strong cup of black coffee. In fact, for some, it is part of their everyday diet.
In this article, we talk about the benefits of drinking black coffee, how it can help you in losing weight, potential side effects, as well as how to make the perfect cup of black coffee.
Table of Contents
- Nutrition value of black coffee
- Black coffee for weight loss
- Side effects of black coffee
- Frequently Asked Questions(FAQs)
Nutrition Value of Black Coffee
If you are looking for a drink that is low in calories, fats, and carbohydrates, then black coffee is the perfect drink for you. Simply put, drinking coffee only becomes a cause for concern when you drink it regularly with milk, sugar, cream, etc. With these additives, even a single cup of coffee can contain as many calories as an extra-large slice of cake.
Typically, an 8-ounce cup of black coffee contains:
- Fat – 0%
- Cholesterol – 0%
- Sodium – 0%
- Carbohydrates – 0%
- Sugar – 0%
- Potassium – 4%
As you can see for yourself, black coffee does not provide calories, fats, or cholesterol. However, this does not mean that it is “healthy” or “nutritional”. In fact, black coffee has very low nutritional value besides giving you low amounts of potassium. It’s just that it doesn’t add too many calories.
So, in simple terms, black coffee calories content is very low, which makes it an ideal drink for those who are looking for a regular drink that won’t harm their health. If you want to derive more nutrition from your coffee, then you can do so by choosing to go with different types of coffee drinks such as latte, mocha, cappuccino, and others.
Black Coffee for Weight Loss
Many people, even those who drink black coffee regularly, are unaware that the beverage is a great catalyst for losing weight.
If you want to lose weight because of aesthetic or health reasons, or you just don’t feel good in your own body, it is no secret that diet is an important part of any weight loss journey. You must consume foods and beverages that will help you achieve your goal, and black coffee is one of them.
Below, we discuss black coffee benefits for weight loss:
- Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells.
- Black coffee also contains antioxidants, which help in the weight loss process.
- Since black coffee is rich in caffeine, it helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger.
- As mentioned before, black coffee is a low-calorie drink, and also does not contain fats or cholesterol. This means that you do not put on any weight by drinking black coffee daily.
- Many people love to take black coffee a few minutes before they hit the gym. This is because it can boost metabolism greatly, allowing you to reap more benefits from your workout session.
- Other black coffee benefits for weight loss include the reduction of water content in the body. As a result of frequent urination, you will reduce excess water in your body, which helps in temporary weight loss.
- If you are taking black coffee for weight loss, it is important to note that you should drink it without any additives. This means no sugar, cream, milk, or any other added flavor. With such additives, then all these benefits discussed above are nullified because then your drink will contain calories, fats, and cholesterol. That said, it is a must to follow a proper diet routine to lose weight.
10 Proven Benefits of Black Coffee
If you love black coffee, you will be happy to learn that the beverage offers plenty of benefits, both for your body and your mind. Let’s discuss the benefits of black coffee.
1. It helps elevate mood and productivity
Black coffee stimulates the nervous system, boosting the release of neurotransmitters, such as dopamine and norepinephrine called ‘happy chemicals’ that make you feel joyful and positive.
Caffeine in black coffee increases excitability in the brain, improves mood and facilitates a more productive environment by enhancing cognitive skills.
2. May work as an anti-depressant
The antidepressant effect of coffee stems from its ability to increase the amount of serotonin and dopamine in the brain, thus counteracting depression symptoms such as sadness, grief and loneliness. Additionally, coffee contains chlorogenic acid, ferulic acid, and caffeic acid.
These acids help reduce the inflammation of nerve cells that takes place in the brains of people with depression and soothes the associated discomfort and distress.
3. It improves cardiovascular health
Regular intake of black coffee may lead to an increase in your blood pressure initially, but this effect diminishes with time.
Studies have shown that drinking one to two cups of black coffee every day can reduce your risk of developing cardiovascular diseases, including stroke.
4. It improves your memory
Black coffee is known to be great for improving memory. As we grow older, our cognitive skills get affected, and we are more likely to develop memory-related diseases such as Alzheimer’s, Dementia, and Parkinson’s diseases.
Drinking black coffee regularly can help combat these by keeping your nerves active, thus enhancing brain function.
5. It is good for your liver
Your liver is a vital organ endowed with many functions of your body. Studies have shown that regular intake of black coffee lowers the level of harmful liver enzymes found in the blood. It prevents several liver problems like cancer, fatty liver, hepatitis, and alcoholic cirrhosis.
6. It helps you cleanse your stomach
Coffee is a diuretic beverage, which means that the more you consume, the more often you will urinate. Frequent urination flushes out toxins and bacteria from the body and cleans your stomach keeping you healthy.
7. It may help prevent the risk of developing cancer
Coffee is excellent for reducing inflammation in your body, which helps prevent tumour development. Studies have shown that regular consumption of black coffee may lower the risk of developing certain types of cancer such as liver cancer, breast cancer, colon cancer, and rectal cancer.
8. It is rich in antioxidants
Many health benefits of the black coffee stem from its high content of antioxidants. Strong antioxidants such as Potassium, magnesium, Vitamin B2, B3, and B5, as well as manganese, are found in black coffee.
Potassium and magnesium maintain the fluid levels in our bodies and support blood pressure. The various vitamins vitalise the body’s immunity and metabolic rate.
9. It reduces cellulite
The caffeine in coffee is said to enlarge blood vessels, smoothing out dimples in the skin and making the skin tighter. Larger blood vessels mean more blood can flow through the area, so more nutrients arrive and it’s easier for the skin to get rid of toxins and thrive.
10. Decreased risk of gout
Studies have found that people who drink black coffee each day have a lower risk of gout by 57%.
Coffee contains beneficial compounds such as caffeine and polyphenols. Caffeine prevents the build-up of uric acid around body tissues. Polyphenol helps reduce the level of insulin in the blood.
Insulin and uric acid are closely related. Increased insulin sensitivity and decreased insulin levels improve the elimination of uric acid and sodium. Thus, it indirectly removes uric acid from the body by improving insulin sensitivity. The increase in antioxidants from coffee contributes to the decreased level of insulin and uric acid in the body, which trigger gout.
How to Make Black Coffee?
While there is no one correct way of making black coffee and different people make their black coffee in their own ways, there are steps you can take to ensure that your beverage tastes amazing every time.
There are two ways you can make black coffee – by grinding it on your own, or by using a machine.
If you want a clear black coffee with a truly delicate taste, then grinding it on your own is the best option. Take about three tablespoons of coffee and grind them till they are as fine as sea salt. Boil about 600 grams of water. Add a filter to your dripper, filling it with the ground coffee. Gently tap the surface and pour it over in a cup. Your black coffee will be ready in no time.
Another option is to simply use a coffee machine, which most people do because of how convenient it is.
Side Effects of Black Coffee
We have discussed the advantages of black coffee and how it helps in weight loss, but is all that good? Does it not have any side effects? Like everything, excessive intake of black coffee does result in side effects, which are discussed below:
- Too much black coffee releases high levels of stress hormones in your body, which only leads to anxiety and stress. It’s easy to feel jittery when you consume too much caffeine.
- Excessive coffee intake can seriously mess up your sleeping routine. It is recommended that you avoid coffee a few hours before bedtime if you want to get a good night’s sleep.
- Black coffee is rich in caffeine and acid, so excess consumption can lead to acidity in your stomach. You are likely to have cramps and abdominal spasms.
- Too much coffee in your system makes it difficult for your body to absorb minerals from your daily diet, such as iron, calcium, and zinc.
Black coffee has plenty of health benefits and also aids in weight loss. It can help boost memory, increase metabolism, keep your liver and heart-healthy, and helps in lowering your risk of developing cancer.
However, one should drink it in moderation because, like anything, too much of it can lead to unwanted side effects. These include acidity, increased stress and anxiety, low rate of mineral absorption, and disturbed sleeping routine.
When consumed in moderation, black coffee is a great beverage that does not contain calories, fats, or cholesterol.
Black Coffee – Frequently Asked Questions (FAQs)
Q. How much black coffee should you drink a day?
A. Caffeine, an active ingredient in coffee, is the most commonly consumed psychoactive substance in the world. Coffee’s caffeine content is highly variable, ranging from 50 to over 400 mg per cup. A small home-brewed cup of coffee could provide 50 mg. As a general rule, an average 8-ounce (240-ml) cup of coffee offers around 100 mg of caffeine. Several sources suggest that 400 mg of caffeine per day — the equivalent of 4 cups (945 ml) of coffee a day is safe for most healthy adults.
Q. Can we drink black coffee empty stomach?
A. Caffeine present in coffee may also cause gastrointestinal discomfort by increasing the production of stomach acid (hydrochloric acid). When you are drinking coffee on an empty stomach, this can add more acid to your body. Even decaffeinated coffee can stimulate the production of acid which, on an empty stomach, can be damaging to the lining of the stomach if consumed regularly.
Q. Is Black Coffee Good for Weight Loss?
A: Black coffee has an element called chlorogenic acid, which is known to speed up weight loss. If you consume black coffee after dinner, the presence of chlorogenic acid slows down the production of glucose in the body. Moreover, the production of new fat cells is decreased, meaning fewer calories in the body. Black coffee contains caffeine that effectively increases metabolic activity and boosts energy levels in our bodies, promoting weight loss.
Q. When should I drink black coffee?
A: The best time to consume black coffee depends on your requirements. Mid-to-late morning is the best time for peak daytime performance. If you need an afternoon pickup, make sure you have 6 hours to burn off the caffeine before you try to sleep. For a better workout, have it 30-60 mins in advance.
Q. Is black coffee good for skin?
A: Black coffee Coffee is a rich source of vitamin B3 which may be helpful in preventing nonmelanoma skin cancers and can possibly prevent other skin conditions. The caffeine in coffee is said to enlarge blood vessels, smoothing out dimples in the skin and making the skin tighter. Bigger blood vessels mean more blood can flow through the area, so more nutrients arrive and it’s easier for the skin to get rid of toxins.
Q. Is black coffee harmful?
A: Excessive intake of black coffee has harmful side effects. Too much black coffee releases stress hormones in your body which can make you feel anxious. It can cause acidity in your stomach leading to abdominal cramps and spasms. Too much coffee in your system makes it difficult for your body to absorb minerals from your daily diets, such as iron, calcium, and zinc.
Q. Which is better green tea or black coffee?
A: According to studies both beverages can be effective for weight loss. However, when it comes to overall health the benefits of green tea outweigh that of black coffee.
Q. Does black coffee cause weight gain?
A: Plain black coffee does not cause weight gain. It in turn helps in weight loss by controlling hunger and strengthening metabolism. However, adding sweeteners to your black coffee may contribute to an increase in weight.
Q. Is coffee with milk healthy?
A: Milk coffee has several health benefits of its own. Coffee has a high pH level that may cause severe acidity in the stomach. Milk coffee can help neutralize the acidic pH level of coffee thus lessening the acidity and pain it may cause. Also, milk coffee should be your choice if you want to gain weight.
Q. Is black coffee good for hair?
A: Although drinking black coffee does not have any direct effect on hair, using it directly may render some benefits. Research shows that applying coffee water to hair helps reduce hair fall and promotes shiny soft hair growth.
Q. Is caffeine good for skin?
A: The caffeine in coffee is said to enlarge blood vessels, smoothing out dimples in the skin and making the skin tighter. It protects the skin from damage caused by free radicals that cause fine lines, wrinkles and otherwise saggy, shallow skin.
Q. Can I apply coffee to my face?
A: Yes, coffee can do wonders for your face. Coffee has tissue repair qualities that play a crucial role in regulating cell re-growth, leading to retained hydration and increased skin elasticity. Coffee promotes blood circulation, and makes the skin healthy and energised, effectively reducing the swelling of tissues and de-puffing areas of the skin.