Is espresso bad for you? The answer is ambiguous.
Studies have proven that drinking coffee can provide health benefits if you don’t drink more than six cups per day. These benefits include a lower chance of suffering from heart disease, stroke, type 2 diabetes, Neurodegenerative diseases, or Depression.
When it comes to espresso, the biggest concern to many people is the amount of caffeine they’re drinking.
The more caffeine you drink, the more likely you will experience negative effects due to caffeine. The typical serving of espresso in many cafes is two cups. An 8-ounce cup of coffee contains 95-200 mg of caffeine. This is less than a standard 16-ounce cup of coffee with 300 mg.
So, let`s see the benefits and disadvantages of drinking espresso every day.
TABLE OF CONTENTS:
- Is Espresso Bad For You?
- Espresso Vs Coffee: What’s The Difference
- Benefits Of Drinking An Espresso
- Give You A Daily Energy Boost
- Helps You Reduce Weight
- Improves Your Cognitive Abilities
- Espresso Helps You Stay Young
- Reduces the Risk Of Getting Type 2 Disease
- Drinking Espresso Can Boost Long-Term Memory
- Espresso can Help You with Depression
- Espresso Can Decrease Risk Of Certain Types Of Cancer
- Caffeine Consumption Reduces the Risk of Liver Diseases
- Espresso Could Reduce the Risk of Stroke
- Disadvantages of Drinking Espresso Every Day
- Tips for Making Healthier Espresso
Is Espresso Bad For You?
Espresso is the most robust coffee bean, and it has the darkest coloring. It is the basis for the best Espresso, macchiatos, cappuccinos, and lattes globally. Because of its characteristics, it can stain various surfaces, including plastic, wood, and some kinds of clothing.
Espresso is not harmful to the body in and of itself. However, drinking too much of it could result in a nagging condition known as “espresso intoxication.” It occurs when your body is exposed to excessive amounts of caffeine. Intoxication symptoms from Espresso include an increased level of irritability, restlessness, a rapid heartbeat, insomnia, anxiety and tremors, and increased blood pressure.
On the other hand, Espresso has several positive effects on our bodies. Consuming it regularly but in proper quantity may lower the chance of heart disease, stroke, type 2 diabetes, Neurodegenerative diseases (like Parkinson’s, Alzheimer’s), or Depression.
Espresso Vs Coffee: What’s The Difference
Although espresso is a form of coffee, there are many different types of coffee. Although all coffee drinks originate from coffee beans roasters, choose high-quality beans processed in a specific method to give that distinctive caffeine boost in an espresso cup.
When we talk about the distinction between coffee and espresso, it is possible to say that their preparation method makes them different.
The majority of brewing coffee methods require slow filters out hot water via grounds of coffee. This means you’ll have to wait for a while before enjoying your coffee Joe.
Espresso machines, in contrast, shoot hot, pressurized water through grounded coffee. This produces a complex, caffeine-rich, and delicious coffee. Applying pressure results in that unique crema created over espresso and enhances the rich coffee oils in this final espresso shot.
In addition to water pressure, the next significant factor affecting the texture and flavor of espresso is the high-quality coffee beans. The size of the coffee grounds is of crucial importance. If you want to enjoy a great espresso, grind your beans thoroughly.
Smaller-sized coffee grounds allow more surface area for hot water to ensure efficient coffee brewing.
Benefits Of Drinking An Espresso
Give You A Daily Energy Boost
Espresso does not directly provide energy. Only calories are indeed responsible for that, and a cup of black coffee contains less than 5 calories. However, if your preference is adding sugar or milk to your espresso, these ingredients can increase the calories.
The stimulating effects of caffeine are about 5 and 30 minutes after having their first espresso. The buzz can last for as long as 12 hours.
Studies have proven that having a cup of coffee will give you that boost of caffeine instantaneously that hits the brain’s receptors and provides neurons an instant increase in energy. Additionally, it triggers a surge in adrenaline, which helps you feel refreshed for your workout in the morning or exercise.
However, excessive caffeine can trigger the body to respond less quickly.
I strongly recommend limiting yourself to espresso in the morning or two early in the day and avoiding having coffee at other times. If you adhere to this regimen, it will allow you to be energized all day due to the daily dose of espresso and avoid the negative effects.
Helps You Reduce Weight
If you’ve been working to lose weight, drinking espresso at the beginning of the day could aid you. Your Espresso cup is brimming with potassium and magnesium. Both of these use insulin in your body to regulate your blood sugar. If your blood sugar is constant, it can reduce hunger pangs triggered by snacks and unhealthy foods.
Additionally, espresso can boost your metabolism due to the caffeine content.
What exactly is metabolism?
Metabolism is how your body transforms the food and drinks you consume into energy.
One study examined how caffeine affects the metabolism of obese and lean people. In the event of six doses of caffeine of 100 milligrams for over 12 hours, lean people burned around 150 extra calories, while overweight people were able to burn an additional 79.
Other scientists found that, although caffeine did not appear to influence carbohydrates, it boosted fat-burning. When taken in conjunction with food, it seemed to increase the rate of thermogenesis.
While coffee helps lose fat, make sure that you don’t fill your cup with a lot of sugar and cream. This could eliminate any weight loss effects the consumption of coffee can have on your body and will increase weight instead.
Improves Your Cognitive Abilities
Many think that caffeine provides your brain with an energy boost, making your brain sharper and more concentrated.
Although research indicates that abrupt withdrawal from caffeine can lead to drops in cognitive performance, it also raises questions about the notion that caffeine enhances cognitive function.
One study concluded that withdrawal from caffeine can impair our mental capabilities and can be restored by adding more caffeine. But it’s not like caffeine has any magical ability to keep you focused.
Another study concluded that caffeine could not be considered a “pure cognitive enhancer.” The indirect action of caffeine on arousal, mood, and concentration contributes to its cognitive-enhancing properties.
Another source suggests that coffee is a particular benefit to memory in students’ less than optimal timing of the day, which is early morning. These results could have real-world implications for students who take morning tests.
A study has demonstrated that the intake of 800 mg of caffeine consumed during wakefulness during the night is an effective method to maintain cognitive function even when the time to sleep is provided in the afternoon. So, suppose people must work late at night and do not get enough rest during the day. In that case, caffeine in the evening can maintain their productivity.
Espresso Helps You Stay Young
A powerful double espresso shot contains antioxidants that are far more potent than the fruits and vegetables included in an average American diet. They are a variety of antioxidants that can shield your body from the continuous attack of free radicals, which cause damage to cells.
The antioxidants are Polyphenols, Hydrocinnamic Acids, Melanoidins Caféstol, and Polyphenols. They are not just helpful in neutralizing free radicals that are present in your body but also aid in helping you remain healthier and younger for longer and prevent various types of illnesses. Although all coffee beans have antioxidants, especially roasting ones are believed to have higher levels.
Reduces the Risk Of Getting Type 2 Disease
A study revealed that those who consumed more espresso decreased the chance of developing type-2 diabetics by 11%. However, those who cut down on the amount of espresso increased the risk of developing this disease by 17%.
Consuming excessive amounts of coffee could affect the glucose levels of diabetic patients as well as insulin sensitivity. Research has also proven that coffee can increase blood sugar levels, so drink moderately and in moderation if you are already diagnosed with diabetes.
Drinking Espresso Can Boost Long-Term Memory
A study by Michael Yassa has shown that the caffeine present in coffee aids in improving the long-term memory capacity of humans. It also helps protect your brain against neurodegenerative illnesses (death to brain cells) caused by the aging process.
A different study found that people who drink coffee reduce the likelihood of developing Parkinson’s disease by 32 to 60%. In addition, protecting your nervous system from neurodegenerative disease also lowers the risk of developing dementia.
Espresso can Help You with Depression
Are you looking for an encouraging fact? The habit of drinking coffee can be able to help you fight depression.
Caffeine which gives us that energy in the morning, also functions as a stimulant. When you drink an espresso drink caffeine, it blocks adenosine which is one neurohormone that causes depression. This assists in the release of other neurotransmitters, such as norepinephrine and dopamine.
The amazing effects of caffeine can ease tiredness, boost your alertness, and enhance your mood.
Espresso drinkers are 20% lower risk of suffering from depression. Additionally, coffee drinkers all over the globe are 53% less likely to commit suicide.
Espresso Can Decrease Risk Of Certain Types Of Cancer
As a lover of coffee, maybe you don’t require any reason to enjoy your cup of coffee. But, if you’re seeking reasons to justify your coffee desires, here are a few.
A study has found convincing evidence that regular consumption of coffee can help prevent liver cancer.
Furthermore, Italian researchers found that men who consumed three cups of Italian coffee per day decreased the risk of developing prostate cancer by 53% compared to those who consumed little or none.
Caffeine Consumption Reduces the Risk of Liver Diseases
Multiple studies have demonstrated the consumption of caffeine-rich drinks can reduce the chance of developing a liver disorder or liver cancer. In addition, coffee-drinking people could be at a lower chance of developing gallstone disease.
Patients suffering from kidney disease can be assured that they don’t need to cut out espresso from their already restricted diets. Indeed, studies have revealed that consuming more caffeine for patients with chronic kidney disease could reduce their chances of dying prematurely.
However, the National Kidney Foundation warns people to avoid certain additives typically present in coffee creamers and syrups, including chemical phosphates. Therefore, instead of choosing a sugary and creamy coffee drink, you might want to opt for a black espresso shot.
Espresso Could Reduce the Risk of Stroke
Despite these significant limitations, plenty of evidence suggests an association between moderate intake of caffeine and the health of one’s heart.
A study in 2011 revealed that women who didn’t consume coffee or drink small amounts of it had a greater risk of having a stroke. But, too much caffeine can trigger an abrupt increase in blood pressure.
In conclusion, if you wish to take a cup of espresso each day, do it in moderate amounts.
Disadvantages of Drinking Espresso Every Day
Spike In Cholesterol Levels
The impact of coffee consumption on cholesterol levels is indirect. Espresso is not a source of cholesterol, but it works indirectly by regulating how your body manages cholesterol levels. It is a source of antioxidants called cafestol, which affects how the body manages cholesterol levels, leading to a rise in its levels.
A cup of espresso now and then might not be very beneficial. However, if you’re already on the high end of the cholesterol scale, you need to be cautious.
It is possible to look at other options, such as an American-style coffee maker with lower cafestol levels.
May Lead to a Sleeping Problem
If you’re an espresso enthusiast who is always looking for a double shot, even when the morning hours are over, you may have trouble sleeping or suffer from insomnia. This is a typical issue for people who consume caffeinated drinks frequently during the day.
Caffeine acts as a stimulant and can interfere with the hormones that induce sleep, keeping you awake during midnight.
Once caffeine is absorbed into the body, it could take up to six hours for all of it to go out of your system.
In conclusion, although a cup of coffee in the early morning hours may be fine, having two or three late evening or afternoon cups can cause sleeplessness and insomnia.
Coffee is Bad For Pregnancy
When you’re pregnant, you might have to give up many of the things you love. Numerous studies have shown that high levels of caffeine can cause miscarriages in pregnant women. This is a possibility that more research and studies are needed to confirm.
Study shows that caffeine can get into your placenta‘s amniotic fluid. It then finds its way into your baby’s bloodstream. A person can metabolize caffeine in their bodies, but a baby is not capable.
Can Increase the Blood Sugar Levels
When taken in moderation, espresso is good for your heart health. However, excessive caffeine intake can lead to an increase in blood sugar levels. This theory is based upon the idea that caffeine may block a hormone that keeps your arteries healthy.
It is essential to recognize the boundaries and stop overindulging in caffeine. Experts recommend a daily intake of 450 mg of caffeine for healthy adults. However, keep in mind that everyone has a different metabolism, so the recommended amount may differ slightly. This can hurt your health.
May Cause Stomach Issues
Some people cannot tolerate caffeinated beverages because they cause a burning sensation if the sensitive tissues are exposed to the acidity.
The good news is that you don’t have to give up your favorite beverage. You might consider switching from espresso to French-roasted coffees or other dark-roasted coffees. This is because N-methylpyridium, a compound that irritates the stomach, can be used to make your morning cup of coffee less irritating.
AlthoughAlthough, coffee promotes gastro-oesophageal and gastrointestinal reflux. One study shows that it is not associated with dyspepsia. Coffee stimulates colonic motor activity and gallbladder contraction.
You could have gastric upset and bloat by drinking your morning coffee. Coffee can increase gastrin production, the hormone responsible for stimulating the release of stomach acids. The muscles in your colon are also stimulated by compounds found in coffee. What is the result?
Excess stomach acid can lead to bloating, abdominal discomfort, heartburn, nausea, diarrhea, and other unpleasant GI symptoms. Problems with your intestinal muscles’ movement can lead to feelings of bloat or abdominal distension at the opposite end of your GI tract.
If you’re lactose-intolerant but still enjoy a cup of espresso with milk or cream, you could have worse stomach problems. Sensitive individuals can also experience gas and bloating from artificial sweeteners and sugar.
You Can Face a Mood Change
Regular espresso drinkers report feeling tired after having their morning coffee fix. However, too much espresso can cause irritability. A report shows that caffeine intake between 500 and 600 mg can cause mood changes, such as anger.
What causes irritability, and why does caffeine cause it? According to the publication, too much caffeine can cause irritability by causing poor sleep or a mood swing the next day. The primary reason caffeine triggers adrenaline release is more immediate. The caffeine-induced adrenaline rush makes your emotions and not rational thought, dictate your actions. These effects on the brain are not the only ones. Besides the adrenaline-induced surges, caffeine after drinking espresso can also affect the body by increasing blood pressure and heart rate and making breathing faster and shallower. Being in such a high-physiologically charged state for long periods is not suitable for your health.
Espresso Triggering Anxiety
You’re not the only one feeling antsy or edgy after a few espressos. Anxiety can be worsened by excessive, regular caffeine intake. The natural effects of caffeine can cause anxiety by increasing heart rate, body heat, and breathing rate. It’s hard for your brain to tell that this is anxiety because it feels the same.
A high intake of caffeine, such as more than 200 mg, can lead to panic attacks and anxiety in sensitive people. A study found that people with panic disorder and social anxiety are more susceptible to the anxiety-inducing effects of caffeine. The amount of caffeine an individual can consume before they feel anxious is genetic.
Espresso Can Stain Your Teeth
Although a cup of espresso may bring a smile to your face, it is not good for your teeth. The caffeine can dry your mouth and rob it of the saliva protecting tooth enamel. You might also notice stains on your teeth if you drink your espresso in the form of a sugary mocha or latte.
However, it’s not the caffeine that causes espresso to stain your teeth. Coffee contains tannins. These are polyphenol types that are broken down in the water. Tannins can cause color compounds to stick to your teeth. Even if you only drink one cup of coffee per day, yellow stains can still be visible. The acids can erode teeth enamel in espresso over time. So you should wait at least 30 minutes before brushing your teeth.
Tips for Making Healthier Espresso
- Do not add sugar or other harmful ingredients to your coffee. It will reduce the benefits.
- To ensure you do not get pesticide-treated coffee beans, you only buy organic varieties.
- For extra chocolatey flavor, add dark cacao chocolate to your cup of coffee. This will enhance the taste and provide health benefits.
- Limit your intake to just one to two cups of espresso per morning. Enjoy it with biscuits or cinnamon sticks.
- Enjoy your coffee straight-black without milk to reap the health benefits.
- A small espresso cup surrounded by biscotti, cinnamon sticks, and coffee beans
- A French Press coffee maker will allow you to enjoy your coffee as fresh and concentrated as possible.
- Cold-brewed coffees with less acidic flavor are best for sensitive stomachs.
- If you have high cholesterol, the American-style coffee maker is for you to enjoy healthier coffee.