Controversy, confusion and myth seem to attach themselves to certain food and drinks, especially in matters concerning health. Misleading media reports and conflicting research studies help perpetuate the situation and add to the confusion.
Most food and drinks can be enjoyed without the need to feel guilty. Our favourites can usually be incorporated into our diets without sacrificing health so long as moderation rules the day. Nearly anything we consume has a benefit as well as a risk, and excessive consumption of anything should be avoided. But enjoying at least a bit of what you like the most is a good thing.
COFFEE AND THE FACTS
The truth about coffee surprises many people. You may have read reports that coffee can exacerbate or increase the risk of serious problems such as breast cancer, high cholesterol and heart disease. But that doesn't necessarily mean you have to deny yourself a favourite drink. By adopting a sensible approach and following some logical rules of thumb, there's little reason why you can't enjoy one or two daily cups of coffee.
Surprisingly, and despite the negative hype, coffee can actually be beneficial to health while complementing an active lifestyle. In limited amounts, coffee's potent ingredient, caffeine, is a good energy booster; a cup prior to a workout can increase your endurance and help you run a little faster or pedal a bit longer than you might have otherwise. Besides helping you gear up for the gym, caffeine also helps ease post-workout muscle pain.
Coffee in moderate amounts can be beneficial in other ways. It is known to help reduce the effects of gallstones and Parkinson's disease, as well as reducing the risk of diabetes. So you need not feel guilty about your morning pick-me-up.
EARLIER AND IN MODERATION
As with all food and drinks, it's important to enjoy coffee in moderation. The amount and time of day you consume caffeine are important when it comes to its health implications. Too much caffeine is linked with insomnia, palpitations and anxiety. In a particularly sensitive person, it has the ability to cause an irregular heartbeat.
It's worth remembering that caffeine stays in the blood stream for much longer than you might imagine. Even though you may only feel the "buzz" for a couple of hours, caffeine stays in the blood stream for about eight to 15 hours. If you're prone to stress or sleep problems, it's best avoided, particularly from the afternoon onwards.
But if you simply have to have your caffeine fix, a good rule of thumb is to drink no more than 200mg of caffeine, the amount contained in about two cups of coffee, and to avoid drinking caffeinated drinks late in the day; otherwise you may be over-stimulated and have trouble winding down and falling asleep at night.
HEALTHIER CHOICES
The most health-conscious way to enjoy coffee is to drink it black; it's the sugars, syrups, milks and creams that make it unhealthy and add a lot of calories. Far from being a good source of calcium, dairy products including milk and cream actually strip calcium from bones, while sugar promotes obesity and numerous other health problems.
While caffeine is sometimes portrayed as unhealthy, that doesn't mean that decaffeinated coffee is the healthier option. One concern about decaf is related to chemicals _ especially methylene chloride and ethyl acetate _ used in the caffeine-removal process for some coffees. Though the amount of chemical residue left in the coffee is fairly minimal, these chemicals are the source of some health concerns, so regular coffee with caffeine is generally the better, more natural choice.
How coffee is prepared can also affect your health. If you're partial to brewing your coffee by the filter method, bear in mind that filters made from unbleached paper do a better job of filtering out cafestol and kahweol, two chemicals that have been linked to higher cholesterol levels.
TWO RULES
Whether you're an everyday drinker or just enjoy a cup every once in a while, remember these rules of thumb: Coffee is better and healthier the closer it's served to its natural state, without cream or sugar. And sticking to a limit of one or two cups a day will allow you to enjoy coffee's beneficial properties without jeopardising your good health.