Drink (coffee) for your health

Feeling guilty reaching for that fifth cup of coffee today? Well, it's time to rethink our prejudices about coffee, because this is one addiction that might be good for the average Joe or Jane.

To start with, studies seem to show the risk of getting type 2 diabetes is much lower among both caffeinated and decaf coffee drinkers compared to those who don't drink it. Green tea drinkers rejoice - you, too, have lower risk. (Note, however, that if you already have diabetes, researchers warn that caffeine worsens blood glucose control, even counteracting oral diabetes medications.)

And ready for this? Drinking coffee may reduce the risk of developing gallstones, colon cancer, dementia/Alzheimer's and Parkinson's disease, and reduces the risk of liver damage in people at high risk for liver disease. Coffee has also been shown to improve performance in endurance sports.

But the real news is that the more cups of coffee and the stronger the brew, the better. To achieve the risk reduction shown in many studies, people needed to consume between four and six cups per day. There are benefits associated with lower intakes, but the most dramatic reductions in risk required higher intakes of coffee.

Observed health benefits seem to come from coffee's powerful antioxidants and, in some cases, its caffeine. In fact, coffee is the number one source of antioxidants in the American diet. Based on serving size, coffee outranks such popular antioxidant sources as tea, chocolate and cranberries.

Caffeine, a stimulant, is the most widely consumed, and completely unregulated, drug in the world - we can find common ground! An 8-ounce cup of drip-brewed coffee contains 85 milligrams of caffeine on average, depending on the roasting and brewing method.

Used to help keep us awake and alert during monotonous/sedentary activities, caffeine can have negative effects, too. Some people are particularly sensitive to the cardiovascular effects of the drug, which can result in very fast heart rate, high blood pressure and even arrhythmias. There are also potential gastrointestinal contraindications and side effects to consider, including stomach upset and conditions such as acid reflux and heartburn. Pregnant or nursing women are advised to limit intake.

Not all cups of coffee are created equal, of course, and it is easy to turn this health-promoting elixir into a liability. You should not be getting a meal's worth of calories from your coffee. If Starbucks or Dunkin' Donuts are your stomping grounds, and blended coffee drinks like the Frappaccino or Coolatta are your signature drink, be warned that even a "medium" version of such treats contain upward of 500 calories and 15 grams of mostly saturated fat. Ask about "light" blends, or better yet go for an iced coffee using a flavored grind, and keep control over the additives.

Moderation with sugar and fat is the key to keeping coffee a healthy choice. If you normally use cream or half-and-half, consider whole milk instead. Low-fat chocolate milk and low-fat eggnog add a boost of flavor without all of the saturated fat.

The technique and technology of making coffee is a matter of culture and personal choice. There are two basic methods by which coffee is extracted from the roasted beans: decoction and infusion. Decoction, what I always knew as making "cowboy" coffee, involves boiling whole beans until the flavor is released. The more common method, infusion, involves steeping ground beans in hot water and then filtering the grounds. This can be achieved with a variety of different coffee makers, from manual French press to automatic drip machine to $15,000 espresso machine.

The standard infusion is 2 tablespoons of ground coffee per 3/4 cup of water (6 ounces), slightly more with a coarse grind and less with a fine grind. A coarse grind is used in percolators and French presses. A medium grind is best for flat-bottomed filter drip coffee makers. Cone filter drip coffee makers, moka pot (stove top) espresso machines and vacuum coffee pots prefer a fine grind. A fine grind is smooth to the touch, a little finer than granulated sugar or table salt. Also, lighter roasts should generally be more finely ground than dark roasts.

Many argue that great coffee requires grinding the beans immediately before brewing. Ground coffee tends to lose flavor and have a limited shelf life. It is best stored at room temperature and for just a few days. Freezing ground coffee doesn't protect the flavor. Whole beans can be stored for several weeks at room temperature and slightly longer in the freezer, about two months.

When grinding your beans, consider adding spices like cinnamon stick and cloves to put some jive in your java. Dried chilies and whole peppercorns add a distinctive fiery note and special warmth perfect for extra cold winter mornings. And, of course, buy Fair Trade and eco-friendly whenever possible.

So, drink to your health and . for your health.


Lisa Sheldon has a master's degree in clinical nutrition from the University of Massachusetts. She lives with her family in Williamstown.


Homemade Frappaccino

Consider making coffee-ice cubes with leftover coffee to prevent the drink from getting watered-down. You can easily add chocolate or caramel syrup for a flavored drink.

1 cup double-strength coffee, cold

1 cup low-fat milk

3 tablespoons granulated sugar

2 cups ice

Make double-strength coffee by brewing with twice the coffee required by your coffee maker. That should be 2-3 tablespoons of ground coffee per each cup of coffee. Chill before using.

Combine all ingredients in a blender and blend on high speed until ice is crushed and drink is smooth. Makes two large drinks.

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