A day in the life of a contemporary migrant worker
Start with a cup of coffee in hand
But there's a news recently
Scared the "coffee party" so much that they couldn't hold their cups
Our coffee lovers
Dietitian at the Health Management Center of the First Affiliated Hospital of Zhejiang University School of Medicine
Can't sit still
She is going to "defend" coffee today
She said
Coffee can be drunk
The health benefits of drinking coffee far outweigh the purported carcinogenic risks
But the coffee was good
You should also be able to drink
This carcinogen
We usually "eat"
Liu Shenbing, a nutritionist at the Health Management Center of the First Hospital of Zhejiang University, said that acrylamide is not artificially added, and this substance is widely found in various starch-containing baked foods, such as French fries, roasted sweet potatoes, and fritters contain this kind of 2A carcinogens. Many people may not know that coffee beans are actually a starchy food, and they also produce acrylamide when roasted at high temperatures. Although this news named several coffee brands, it has nothing to do with the brand, and it can be said that acrylamide cannot be avoided if you want to drink coffee.
The International Agency for Research on Cancer (IARC) divides carcinogens into five categories, of which acrylamide belongs to category 2A (the higher the number, the higher the carcinogenicity), which is defined as possibly carcinogenic to humans. Because it has been found in animal experimental studies that a large amount of exposure to acrylamide can cause cancer, it is theoretically carcinogenic to humans, but the experimental evidence is limited. And there is currently no safe intake of acrylamide, so it is a bit unfair for coffee to avoid dosage and talk about "toxicity", after all, it is not the only one in daily food that contains acrylamide. What we can do is to minimize our intake, such as trying to avoid overcooking foods, such as too high temperatures or heating them for too long, as well as reducing the intake of fried and fatty foods, and eating more fresh fruits and vegetables, to reduce the risk.
Coffee health benefits
Much outweighs the risk of causing cancer
Many people love coffee because it can refresh you, so what does it depend on to refresh? Everyone should be able to answer the standard answer - caffeine.
"Caffeine is a rich source of antioxidants and bioactive compounds. Liu Shenbing said that there have been many studies at home and abroad that show that compared with not drinking coffee, drinking a moderate amount of coffee every day can reduce the occurrence of stroke, cardiovascular death and dementia.
The Chinese Nutrition Society also pointed out that 1-2 cups of Americano per day may reduce the risk of type 2 diabetes, and it is also widely accepted internationally that diabetics can drink coffee in moderation, but it is important to pay attention to unsweetened coffee.
Coffee can also protect the liver, as substances such as chlorogenic acid and coffee beanol in coffee are active ingredients that can prevent liver fibrosis.
Drink the right coffee
Very important
"The health benefits mentioned above are the most beneficial in ground coffee. Liu Shenbing said that in addition to ground coffee, there are also instant coffee and bottled coffee drinks on the market.
Instant coffee is often made from a mixture of creamer, sugar, and coffee, and behind the rich flavor is actually a lot of sugar and fat. A small bag of 3-in-1 instant coffee may contain more than a dozen grams of sugar, and drinking a few cups a day not only puts the sugar intake close to the extreme, but also the calories should not be underestimated.
Bottled coffee, similar to instant coffee, is not an ideal choice unless you can find some coffee with no added sugar, just raw milk and coffee liquid.
And the ground coffee we refer to mainly refers to freshly brewed, hand-poured or espresso coffee, which is brewed in a coffee shop or filtered with ground coffee at home.
As for how much coffee to drink per day, it is generally considered safe to consume less than 400 mg of caffeine per day. That's about 2 cups of a certain brand of medium American (about 2 espresso each).
Caffeine is also influenced by the brewing method and the variety of coffee beans. Generally speaking, cold brew coffee > espresso machines > pour-over. The variety of coffee beans depends on the situation. Interestingly, dark roasted (with a stronger flavor) coffee beans will not have more caffeine than light roast coffee.
Summary of TIPS for Drinking Coffee
More than 400 mg per day is not recommended for healthy adults.
If you are lactose intolerant, you can choose a latte made with soy milk or oat milk, and if you have irritable bowel syndrome, drink less coffee because it may increase the incidence of diarrhea.
Coffee may affect iron absorption because the polyphenols in coffee are easily combined with iron to form hard-to-separate compounds and have a higher binding rate than hemoglobin.
Pregnant women who drink coffee should be cautious and reduce their intake to half or more than half of the average person, they can also give preference to decaffeinated coffee.
If you are concerned that drinking coffee will accelerate the loss of calcium, you can give preference to unsweetened lattes, or supplement with calcium and vitamin D, or you can increase your intake of dairy products, such as a glass of milk in the morning and a cup of sugar-free yogurt in the afternoon.
Author of this article
This article is reviewed by experts