The Effect of Green and Roasted Coffee on Type 2 Diabetes
An estimated 100 million of Americans drink coffee on a daily basis, pouring themselves an average of three cups! And while the energy surge is already anticipated, brewing evidence regarding coffee's effect on type 2 diabetes may be a benefit coffee-lovers did not see coming!
Coffee is much more than a complimenting breakfast beverage, as people gather together to enjoy that notorious cup of joe quite frequently. In fact, an estimated 100 million of Americans drink coffee on a daily basis, pouring themselves an average of three cups! And while the energy surge is already anticipated, brewing evidence regarding coffee's effect on type 2 diabetes may be a benefit coffee-lovers did not see coming!
Coffee and Diabetes
In a recent study published in Food Research International, the link between coffee consumption and diabetes reduction became much bolder. Over a two-month span, researchers analyzed 52 healthy men and women who consumed three servings of coffee. More specifically, a 35:56 blend of green and roasted coffee significantly reduced fasting blood glucose and increased insulin sensitivity. Further supporting evidence suggests, despite its caffeine content (or lack thereof), coffee can promote tighter glucose control and reduce diabetes risk, especially in women. Additionally, coffee has shown to contribute to weight loss, specifically the reduction of fat mass. And with overweight and obesity being risk factors for diabetes, its consumption can lower the possibility of its development. But along with its worthy role in weight and diabetes management, additional coffee benefits include...
...brain defense.
That morning cup of joe is already touted to enhance morning energy and stimulate the mind. But the effects of coffee are not only initial, but may lead to significance in mental health later down the road. More specifically, moderate coffee consumption may reduce the risk of depression and both Parkinson's and Alzheimer's diseases. Additionally, too, type 2 diabetes is a risk factor for Alzheimer's development.
...heart health promotion.
Largely related to its potent antioxidant properties, coffee is suggested to protect against blood vessel damage by mostly fostering healthy cholesterol levels. But as a word of caution, caffeine consumption may cause heart palpitations, especially in individuals sensitive and to its intake or with an underlying health condition.
...cancer risk reduction.
While coffee may not be the cure for cancer still longed for, its intake may reduce the risk of its development. In fact, coffee consumption has shown to lower the risk of oral, liver, prostate, and breast cancers!
Healthful Coffee Tips
Although coffee does have positive implications to health, it is important to remember one thing: coffee should be consumed as coffee. The addition of heavy creams, sugars, and syrups may negate the suggested benefits, as added sugar consumption has been strongly connected to weight gain and chronic disease development. So whether preparing your morning coffee at home or ordering at a local coffee shop, avoid the heaping spoonful of sugar and limit the amount of creamer added, as a 5-calorie cup can easily add up to hundreds of unnecessary calories. The following guidelines can keep your coffee at its healthful prime:
Swap Out Milks
Simply swapping out high-fat milks and creamers with nonfat or skim milk lessens fat and calorie content without compromising calcium content.
Dismiss or Limit Syrup Pumps
Even if eliminating the sugar, it is important to remember syrups are essentially not much better. In fact, dismissing even one pump of syrup can trim off approximately 20 calories and five grams of sugar! And if tolerable and offered, switch to a sugar-free syrup to obtain the sweet taste without extra calories and sugar.
Ask for Extra Foam
Rather than a heaping amount of whipped cream, ask for extra foam to top your beverage. The foam is light in volume and calories, especially when compared to the extra milk or whipped cream commonly poured or added atop.
Splurge Less
If truly desiring a rich coffee drink, do so on occasion. And instead of consuming the largest cup offered, downsize the volume and truly relish the flavors. Splurging less can not only your wallet filled, but can keep both blood sugars and weight in check.
Reference:
Food and Nutrition Magazine.
