It is well known that coffee is surrounded by many myths. Let's dispel some of them.
1. If you have diabetes, you can’t drink coffee.
Believe it or not, drinking coffee can even reduce the risk of developing diabetes. Nutritionists say that the risk of developing diabetes is reduced by 7% with every 1 cup of coffee per day. People with an increased risk of developing diabetes, on the contrary, should consider adding black coffee to their diet. Decaffeinated coffee has a similar effect.
The only thing is to be careful when ordering a cup of coffee with sugar, syrups, milk or cream, as this will significantly reduce all the benefits. It is better to drink the drink without additives or use a small amount of low-fat milk.
2. Instant coffee has no health benefits
Many people believe that instant coffee loses the natural beneficial compounds contained in the drink due to the processing method, however, this is not entirely true. Coffee contains many antioxidants, and although instant coffee may not contain as many as brewed coffee, they are still present.
3. Coffee causes dehydration
Yes, coffee has a diuretic effect. However, since it is a drink, this effect is somewhat offset by the liquid present in it.
In one study, researchers looked at the blood and urine of people who drank coffee or an equivalent amount of water for three days and found no significant difference in hydration levels. That doesn't mean you should replace water with coffee, though, especially since the drink contains caffeine.
4. You can’t drink coffee before physical exercise.
Coffee improves performance. Getting a certain amount of caffeine before or during exercise can increase both physical and mental performance. Athletes may also notice reduced pain and fatigue during exercise, improved response to stress, endurance, and concentration.
Of course, before drinking coffee before training, it is better to consult with your trainer. It is advisable to consume no more than 2-6 mg of caffeine per 1 kg of weight 1 hour before activity. This way you can achieve the maximum positive effect without negative side effects.
5. Sweet coffee drinks are empty calories.
Sure, a daily 300-calorie latte isn't the best solution if you're trying to lose weight or get healthier, but that doesn't mean all coffee drinks are off limits.
Coffee itself is low in calories, it contains about 1 calorie per cup of drink. The main problem is not in coffee, but in what to add to it. And even coffee with milk and sugar is an acceptable option, if you do not abuse such a drink and do not forget to take into account the calorie content in the energy value of the diet.
6. Calcium leaching from bones
All of these studies were done on older people who had signs of osteoporosis and who were not consuming enough calcium.
There is some evidence that coffee may reduce calcium absorption somewhat, but 1-2 tablespoons of milk or adequate intake of the mineral from other foods can easily compensate. Much more important is to avoid excess sugar in syrups in drinks.
7. Coffee is loaded with powerful nutrients.
The drink contains antioxidants, potassium, niacin and magnesium. Coffee is one of the main sources of antioxidants in the not very balanced diet of many people.
Coffee consumption is associated with a reduced risk of certain cancers, type 2 diabetes and metabolic diseases, liver disease, and a reduced risk of Parkinson's disease, depression, and Alzheimer's disease.
