Black Coffee – Benefits, Nutrition and Side Effects
May 9, 2023
May 9, 2023
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.
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.
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.
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.
Read more: Is Coffee Good for Weight Loss? Find out.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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:
Black coffee is a staple and much-loved beverage all over the world. Consuming it without any sugar, milk or cream has the maximum benefits. There are many benefits both to the mind and body on regular consumption.
To avoid side effects, drink coffee in moderation. Black coffee should be part of a healthy balanced diet for maximum benefits.
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.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
By: Nahida, PG in Dietetics and Applied Nutrition
Last Reviewed By: Sumta Thomas