Having a cup of coffee in the morning is a daily routine for many people. Many people only focus on the taste, but overlook the differences that different coffees bring to their bodies.
A new study suggests that certain types of coffee may be associated with aging rate.
Which coffee should be consumed in moderation? How to choose to balance taste and health? Life Times provides comprehensive expert opinions to answer each question for you.
Instant coffee may accelerate aging
Recently, researchers from Chongqing Medical University published a study in the British journal NPJ Food Science, which found that drinking hand brewed coffee (also known as filtered coffee) is associated with slowing down aging, while instant coffee is associated with accelerating aging.
Researchers included nearly 50000 participants with an average age of 56.4 years in the UK Biobank. The biological aging situation is mainly quantified through three indicators: leukocyte telomere length (if shortened, aging accelerates), biological age acceleration, and phenotype age acceleration measured based on biomarkers.
The analysis results show that:
Compared with people who do not drink coffee, the intake of instant coffee is associated with a rapid increase in biological age and phenotype age, and shorter telomere length, which is consistent with accelerated biological aging;
Drinking hand brewed coffee is significantly associated with a decrease in biological age and phenotypic age acceleration, as well as longer telomere length, indicating slower aging.
The study did not observe a significant relationship between other types of coffee and aging rate. Subgroup analysis also found that among participants who drank more than 3 cups of instant coffee per day, males over 60 years old, and smokers significantly accelerated their aging rate.
Researchers have analyzed that instant coffee may accelerate the aging process by exacerbating inflammation levels in the body. Hand brewed coffee retains more chlorogenic acid, which can enhance cell activity and energy metabolism, and delay the aging process.
Different Coffee Nutrients Competition
Italian, American, latte, mocha… There are various types of coffee, and Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center, once gave a detailed introduction to the differences between different types of coffee and their impact on health in an interview with Life Times.
Italian espresso
Traditional Italian espresso is made from extremely hot but not boiling water, which is brewed and ground into very fine coffee powder through high-pressure extraction. The standard volume of Italian espresso is about 30 milliliters, and the production time is 25-30 seconds. It has a bitter and strong aroma.
Made by adding water to Italian espresso, the water ratio is usually 1:4 or 1:5.
cold brew coffee
It is usually extracted from cold water below 5 ℃, with lower acidity and bitterness, and a smoother taste.
Expert Review
Italian, American, and cold brew coffees do not contain any other ingredients and have a purer taste, making them suitable for most people to drink.
A classic coffee made from espresso and milk. Italian latte is made with pure milk and coffee, while American latte replaces some milk with foam.
Made from concentrated coffee mixed with milk and foam. In traditional cappuccinos, the ratio of coffee, milk, and foam is 1:1:1, which is considered healthier.
Expert Review
Lattes and cappuccinos are usually made by blending coffee and milk, and the addition of milk enhances their nutritional value and taste, making them suitable for the vast majority of people. Lactose intolerant individuals are best avoided.
The most common mocha in coffee shops is made by mixing espresso, hot milk chocolate sauce, and cream. Rich in aroma, smooth and palatable, with a blend of bitterness and sweetness, it is popular among many people.
Caramel Macchiato
This drink is made by adding espresso to hot milk and then pouring caramel sauce over it. Sweet milk foam can buffer the bitterness of coffee. This coffee has a relatively high sugar content.
White coffee is made from premium coffee beans and premium skim milk powder, processed to obtain coffee, and does not refer to a white color. It is sweet and aromatic, lighter and softer than regular coffee.
Iced drink fancy coffee
There are still many iced coffees on the market, usually mixed with regular coffee and milk, added with syrup and stirred evenly before adding ice cubes.
Expert Review
Mocha, caramel macchiato, white coffee, and iced fancy coffee are usually infused with chocolate, cream, or sugar, which can increase their energy levels. From a health perspective, it is advisable to drink them in moderation.
How to Drink Coffee Healthier
In addition to choosing the right type of coffee, there are also considerations for when to drink it, how much to drink per day, and who is not recommended to drink it.
Reasonable combination
According to nutritionist Shi Haidan from the Clinical Nutrition Department of the Second Affiliated Hospital of Xi'an Jiaotong University, in addition to milk, coffee also pairs well with the following "companions":
Coconut water. Adding coconut water results in a softer taste and helps replenish electrolytes.
Cocoa powder. Adding chocolate aroma while also helping to resist free radicals.
Cinnamon powder. Cinnamon powder has a pungent and sweet aroma, which not only enhances the fragrance, but also has antioxidant and anti-inflammatory properties.
Drinking in the morning is better
Chinese registered nutritionist Liu Pingping suggests that generally speaking, having a cup of coffee around 10am can achieve a good refreshing effect. Caffeine takes about 8 hours to metabolize, so don't drink too late to avoid insomnia at night.
Do not drink on an empty stomach.
Caffeine can stimulate the secretion of stomach acid and increase its concentration. It is not recommended to drink coffee on an empty stomach, but rather after breakfast.
Don't do too much every day
According to recommendations from institutions such as the European Food Safety Agency and the US Food and Drug Administration, it is recommended that healthy adults do not exceed 210-400 milligrams of caffeine per day (equivalent to 3-5 cups of coffee).
Pregnant and lactating women should drink less or no caffeine, and adolescents aged 12-18 should not consume more than 100 milligrams (about 1 cup of coffee) of caffeine per day.
People with excessive stomach acid, gastric ulcers, acid reflux, diarrhea, irritable bowel syndrome, poor sleep quality, osteoporosis, etc. are not recommended to drink coffee. ▲
Source: Life Times
Liaoning ICP Security No. 21122402000217