Coffee and its health effects
Dear Jess, After reading your post about tea, I have a follow-up question about coffee. I have heard coffee referred to as an anti-nutrient. I have been trying very hard to eat a balanced, highly nutritious diet, but I love my coffee. Am I undermining my quest for health by my coffee habit? I drink 2 cups every day, occasionally more.
Tammy
P.S. I’m already cringing in anticipation of your answer.
Dear Tammy,
Researchers have been studying the health effects of coffee for decades. Being one of the most researched commodities, you would think we would have a definitive answer by now…good for your health or bad. But much of the research on coffee is conflicting. Some studies show a reduced risk of Type 2 diabetes with coffee consumption; some don’t. Some studies show an increased risk of osteoporosis with coffee consumption; some don’t. As soon as one study reports a finding, it seems another study comes out challenging those findings. So, perhaps the best answer is, stay tuned, we don’t know anything for sure quite yet.
Here’s what we do know:
Coffee beans are actually the seed from the fruit of a plant. Like all plants, coffee beans have phytonutrients that have been shown to be beneficial to good health. Recently coffee was touted as the number one source of antioxidants because of its polyphenol (a type of phytonutrients) content. Sounds good, but it is a bit misleading. Fruits, vegetables, legumes and grains all contain phytonutrients. It just so happens that the average American consumes a lot more coffee than they do fruits and vegetables. It is only because of this high consumption of coffee that it can be claimed to be a number one source. So, yes, coffee definitely contains polyphenols…a good thing. But increasing your intake of vegetables and fruits is a much more nutrient dense way to get the same protection.
Coffee, of course, contains caffeine. In the plant, caffeine acts as a natural pesticide – it paralyzes and kills invading insects. In humans, it is a central nervous system stimulant; it increases heart rate, blood pressure and respiration by increasing the release of stress hormones, epinephrine (adrenaline) and dopamine. Caffeine can produce unpleasant effects including nervousness, heart palpitations, insomnia, increased urination, intestinal distress, and cold hands and feet. I advise against consuming coffee if you have high blood pressure, insomnia, or anxiety. If you are pregnant or nursing, seek the advice of your health care provider.
Because coffee is grown outside of the U.S., we have no control over the pesticides sprayed on coffee crops. Coffee is a highly sprayed crop and due to the nature of processing a cup of coffee, you are exposing yourself to a dose of these pesticides. Also, bleached coffee filters can contain dioxin and organochlorine residues that can transfer to the final cup of coffee. The EPA says that using bleached coffee filters alone can result in a lifetime exposure to dioxin that “exceeds acceptable levels”.
Of all the changes that I would recommend someone make in their diet to optimize good health, reducing or eliminating the amount of coffee consumed would not be high on the list. It would be on the list, but not high on the list. So, if you love your coffee as much as you say you do, I would recommend that you use organic, fair trade coffee 
To your health-
Jess
