Drinking those umpteen cups of black coffee might be your favourite thing to do but do you know how the beverage can benefit your health? Also, are you aware of its side effects? No doubt coffee contains caffeine that can disrupt your healthy sleeping patterns but propellants say it can aid in weight loss. The most sought-after beverage even gives you an instant energy boost. Before you pick up your next pre-brewed cup, we recommend you to do have a scoop on black coffee and everything related to its benefits and potential side effects.
What is Black Coffee?
Black coffee is coffee that is brewed without additives like milk, sugar, and so on. Although it has a strong aroma and bitter taste, many coffee lovers consider it a crucial part of their daily diet.
Nutritional Value of Black Coffee
Black coffee is a powerhouse of certain nutrients, such as antioxidants, Vitamin B2, and magnesium. It also has high levels of caffeine and plant chemicals like polyphenols. According to the Dietary Guidelines for Americans, a single 8-ounce cup of brewed coffee has approx. 95 mg of caffeine.
Also, the same cup has:
So, if you want a low-calorie beverage that has no fats or carbs, black coffee is an ideal pick for you. Just make sure to drink it without any additives to redeem its nutritional benefits. If you opt for other versions like cappuccino or latte, it will require milk, cream, sugar, etc., and increase your calorie intake.
Black Coffee for Weight Loss
Does black coffee help you lose weight? The answer is quite simple! As the beverage is naturally low in calories, it can help you in maintaining optimal weight. Let’s see what science has to say regarding black coffee for weight loss.
Coffee is Low in Calories
If you are trying to lose weight, consuming low-calorie drinks such as black coffee can help. Since 1 cup of brewed coffee has just 2 calories, it can easily create a calorie deficit and eventually help you shed extra weight. Scientific research has also shown that the more caffeine intake is, the more is the reduction in weight and fat mass.
To sum up, the calorie content is diminutive in coffee and you should drink it black without additives if you want to lose weight.
Coffee Boosts Metabolism
The reason why several weight loss supplements have caffeine is that they can help boost metabolism. According to a study, the natural stimulant in the dose of 4.5 mg per pound of bodyweight boosts metabolism by 13%. This will equate to 7 cups of coffee for an individual weighing 68kg.
Another study showed that increased caffeine intake is linked with less weight gain. So, you can always resort to coffee to achieve a healthy weight and weight loss.
Coffee Reduces Appetite
While some studies show that caffeine can reduce your appetite others claim that it has little to no effect on one’s appetite. When it comes to caffeine as an appetite suppressant, there are some scientific proofs that report that caffeinated coffee intake reduces the amount of the hunger hormone ghrelin.
Although more studies are necessary to deduce caffeine’s efficacy in this regard, you can still count on it to keep yourself full for some time.
Other Benefits of Drinking Black Coffee According to Science
The benefits of drinking black coffee are not limited to weight management. According to Science, one can also redeem other benefits including:
- Improved mood
- Prevention of Alzheimer’s disease
- Reduced risk of Type 2 diabetes
- Better cardiovascular health
- Reduced risk of cancer
- Better memory
Side Effects of Drinking Black Coffee
Black coffee benefits and side effects are the two sides of the same coin. While you can read a handful of benefits from drinking black coffee, there are some downsides too. Here’s a list of some side effects of black coffee:
1. Coffee Disturbs Natural Sleep Patterns
Coffee has caffeine that is known to hinder the working of the chemical adenosine that is responsible for sleep. Although you can always rely on a cup whenever you need energy, consuming caffeine later in the day can keep you awake at night. Lack of sleep at night will increase your craving for snacks which will eventually lead to weight gain.
2. Not All Types of Coffees are Low in Calories
If you think all coffee drinks are the same, you are wrong. Many coffee drinks are prepared with high-fat milk or cream and come loaded with sugar. Even if you prepare similar drinks at home, they will call for these additives. Frequent intake of such sweetened beverages like coffee blends will put you at a higher risk of obesity.
3. Coffee Pairings are Usually Unhealthy
If you pair your cup of black coffee with a brownie or cake, we get you. Caffeine results in additional craving for sweet foodstuff by changing your sense of sweetness. To avoid those cravings, enjoy your cuppa with healthy snacks such as nuts and roasted chickpeas.
How to Drink Coffee without Gaining Weight?
There are several ways to have black coffee without worrying about weight gain. Some of these will also enhance the flavour of your cuppa:
- Avoid adding processed sugar to your coffee. Also, avoid pre-prepared lattes and coffee blends that are loaded with sugar.
- You can use sweeteners with low glycemic indexes like agave nectar syrup or stevia to your black coffee to enhance its taste a bit.
- Sprinkle ground cinnamon into your cup of joe.
- The best time to drink black coffee for fat loss is early morning before breakfast.
- If you are not a fan of black coffee, prepare a latte at home with unsweetened coconut or almond milk that’s low in fat.
- Boost coffee taste by using sugar-free dark chocolate.
- Limit your milk coffee intake. It’s better to stick with a single cup of milk coffee every day.
Black coffee is hailed as one of the best energy drinks. It is known to boost metabolism and reduce appetite. As coffee without additives is a low-calorie drink, it can help maintain optimal weight. Just make sure not to add sugar to it and avoid excess caffeine especially later in the day to prevent it from affecting your good night’s sleep. Also, avoid ready-made coffees that are laden with sugar and high-fat elements. However, you can prepare milk coffee with unsweetened and low-fat milk to satisfy your taste buds.