So I’m writing this months newsletter article from my office, aka Costa Coffee, for those who know me this is a regular occurrence for me. Coffee shops have been popular now for quite a while now, but the brands are now looking at more convenience with iced coffee now lining the local stores. As coffee becomes more and more popular I thought I’d review the benefits and see if coffee is actually good for you.
Coffee is often used to give you an instant boost of energy but coffee can also positively impact your health:
You could live longer. – Recent studies found that coffee drinkers are less likely to die from some of the leading causes of death: coronary heart disease, stroke, diabetes and kidney disease.
Your body may process glucose (or sugar) better – That’s the theory behind studies that found that people who drink more coffee are less likely to get type 2 diabetes.
You’re less likely to develop heart failure – Drinking one to two cups of coffee a day may help ward off heart failure, when a weakened heart has difficulty pumping enough blood to the body.
You are less likely to develop Parkinson’s disease – Caffeine is not only linked to a lower chance of developing Parkinson’s disease, but it may also help those with the condition better control their movements.
Your liver will thank you – Both regular and decaf coffee seem to have a protective effect on your liver. Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don’t drink coffee.
Your DNA will be stronger – Dark roast coffee decreases breakage in DNA strands, which occur naturally but can lead to cancer or tumors if not repaired by your cells.
Your odds of getting colon cancer will go way down – One in 23 women develop colon cancer. But researchers found that coffee drinkers — decaf or regular — were 26 percent less likely to develop colorectal cancer.
You may decrease your risk of getting Alzheimer’s disease – Drinking two cups of coffee a day may provide significant protection against developing Alzheimers decease. In fact, researchers found that women age 65 and older who drank two to three cups of coffee a day were less likely to develop dementia in general.
You’re not as likely to suffer a stroke – Drinking at least one cup of coffee a day is associated with lowered stroke risk.
It’s true, however, that you can have too much of a good thing. Excessive intake of caffeinated coffee can make you jittery and cause:
Increased heart rate
Raised blood pressure
Anxiety
Trouble falling asleep
So how much coffee is the optimal amount to drink to get all the benefits, but avoid the negative side effects?
According to the Dietary Guidelines for Americans, it’s safe for most people to drink three to five cups of coffee a day with a maximum intake of 400 milligrams of caffeine. (Caffeine content can vary depending on the type of coffee, but an average 8-ounce cup has 95 milligrams.)
But if you’re pregnant or breastfeeding, the rules are different. Plus, If coffee gives you the jitters, take care not to overdo it: Caffeine tolerances are different for everyone. You can still get some of the potential health benefits by drinking one cup of coffee a day, or even decaf.
Also, remember that what you add to your coffee can make a difference in how healthy the beverage really is. Instead of loading up on cream and sugar, try adding naturally sweet spices and flavorings. Try stirring in a ¼ teaspoon of the following for extra flavor:
Vanilla extract
Cardamom
Cinnamon
Cocoa powder
I personally have either Vanilla in my milk latte, or turmeric with a coconut latte, perfect for increasing your anti-inflammatory intake.
Determining the healthiest cup of coffee for you depends on your health goals. If you’re trying to lose weight, you should opt for low-calorie or calorie-free beverages or you may focus more on protein levels in your drink, either way the table below shows a small comparison of drinks between 3 well known brands.
I have collated a small table below from their on-line nutritional information. Remember 4g of sugar is 1 teaspoon. So a small skimmed milk frappe from Starbucks has over 6 teaspoons of sugar in it!! I have tried to use comparable sizes of drinks to give a good comparison.
From previous newsletters you may also remember that semi and skimmed milk are highly processed, they remove the fat and replace it with sugar, thus the higher sugar content in “skinny” drinks. These really should be avoided at all costs.
Costa
Latte (Small) whole milk have-in 135cals take-out 154cals, sugar in 8.9g out 9.8g, Protein in 6.9g out 7.9g
Latte (Small) Semi-skimmed milk in 96cals out 111cals, sugar in 9.2g out 10.2g, Protein 7.3g out 8.3g
Latte (Small) skimmed milk in 68cals out 81cals, sugar in 8.7g out 9.6g, Protein in 7.1g 8.1g
Cappuccino (Small) Whole milk 168cals, sugar 11.7g, Protein 8.3g
Cappuccino (Small) Semi-skimmed milk 123cals, sugar 12.1g, protein 8.8g
Cappuccino (Small) Skimmed milk 92cals, sugar 11.5g, protein 8.6g
Coffee Frappe (Small) whole milk in 274cals out 284cals, sugar in 15.5g out 16.2g, Protein in 5.4g out 5.9g
Coffee Frappe (Small) Semi-skimmed in 249cals out 256cals, sugar in 15.8g out 16.5g, Protein in 5.6g out 6.2g
Coffee Frappe (Small) Skimmed in 232cals out 237cals, sugar in 15.4g out 16g, Protein in 5.5g out 6g
Starbucks
Latte (Small) whole milk in 107cals, sugar in 7.4g, Protein in 5.9g
Latte (Small) Semi-skimmed milk 82cals, sugar in 7.6g, Protein 6g
Latte (Small) skimmed milk in 63cals, sugar in 7.7g, Protein in 6g
Cappuccino (Small) Whole milk 85cals, sugar 5.8g, Protein 4.7g
Cappuccino (Small) Semi-skimmed milk 65cals, sugar 5.9g, protein 4.9g
Cappuccino (Small) Skimmed milk 50cals, sugar 6.1g, protein 4.9g
Coffee Frappe (Small) whole milk in 217cals, sugar in 24.8g, Protein in 3.7g
Coffee Frappe (Small) Semi-skimmed in 204cals, sugar in 24.9g, Protein in 3.7g
Coffee Frappe (Small) Skimmed inSemipalatinsk, sugar in 25g, Protein in 3.4g
NERO
Latte (Small) whole milk in 98cas, sugar in 6.6g, Protein in 5.3g
Latte (Small) Semi-skimmed milk incalculable, sugar in 7.2g, Protein 5.4g
Latte (Small) skimmed milk in 55cals, sugar in 7.5g, Protein in 3.6g
Cappuccino (Small) Whole milk 66cals, sugar 4.4g, Protein 3.6g
Cappuccino (Small) Semi-skimmed milk 65cals, sugar 5.2g, protein 4.6g
Cappuccino (Small) Skimmed milk 52cals, sugar 5.3g, protein 4.6g
Coffee Frappe (Small) whole milk in 250cals, sugar in 24.3g, Protein in 6.8g
Coffee Frappe (Small) Semi-skimmed in 220cals, sugar in 24.5g, Protein in 7g
Coffee Frappe (Small) Skimmed in 198cals, sugar in 24.7g, Protein in 7g
Iced coffees from high street chains can be more sugary than chocolate and fizzy drinks, research by consumer lobby group Which? has found. From the BBC News website –https://www.bbc.co.uk/news/health-66077188
Frappes and frappuccinos from Costa, Starbucks and Caffe Nero were compared, and some found to have “exceptionally high” levels of sugar.
Adults should consume no more than 30g of sugar per day, the NHS says, but one drink had 48.5g.
The companies each separately said they offered alternative choices.
A Mars bar has 31g of sugar, while a 330ml Coca-Cola can has 35g.
Starbucks’ caramel frappuccino made with semi-skimmed milk had 48.5g – the highest sugar content of all drinks analysed by Which?
A spokeswoman said the company was committed to helping customers “make informed and improved choices,” and they offered options to customise drinks that could reduce the sugar content.
“Sugar content for an iced latte with semi-skimmed milk, one of our most popular beverages, starts from 8.7g for a tall size,” the spokeswoman added.
Caffe Nero’s Belgian chocolate and hazelnut frappe meanwhile had 44.3g (or 11 teaspoons) of sugar,
It said this drink was a “treat” and made up less than 5% of its summer drinks sales. The company said its iced latte, which is its highest seller, contained no added sugar.
Meanwhile Costa Coffee’s chocolate fudge brownie frappe mocha with oat milk had 42.6g of sugar in the survey.
A spokeswoman said it only offered “limited-edition seasonal drinks, including our summer range of frappes, in small and medium sizes”.
She added it offered other drinks, some of which contained less than 40 calories, and two teaspoons of added sugar per serving.
“All drinks can also be customised to reduce the calorie or sugar content, including requesting skimmed milk and removing toppings, or downsizing to a smaller cup size,” she said.
In 2018 the government introduced a levy known as a “sugar tax,” meaning manufacturers pay a levy on high-sugar drinks they sell.
However, some drinks are exempt from the tax, including fruit juices and drinks made on-site and served in open cups. Syrups, often used in frappes, are also exempt.
Nutritionist Shefalee Loth – who carried out the Which? research – said: “High street chains need to take more responsibility and reduce the excessive sugar content of some of their drinks to protect people’s health.”
Which? suggested consumers wishing to cut their sugar intake switch to iced versions of a standard coffee instead.
How much sugar should we eat?
- According to the NHS, adults should have no more than 30g (around seven teaspoons) of free sugars – sugars added to food or drinks – per day
- Children aged seven to 10 should have no more than 24g (six teaspoons) per day
- Children aged four to six should have no more than 19g (five teaspoons) per day
- The health service said there is no guideline limit for children under the age of four, but it is recommended they avoid sugar-sweetened drinks and food with sugar added to it
