A little of what you fancy does you good?

Leslie Vandever weighs up the pros and cons of that cup of coffee and bite of cake

“Caffeine is the most commonly consumed psychoactive drug in the world.” So states the Harvard Health Letter, a publication of Harvard Medical School. And that most stimulating of chemicals is just one of many in the world’s most imbibed beverage: coffee. Water comes in second. The idea that coffee isn’t very good for you has been around for decades. Until very recently, the rumour was that coffee was one of the main instigators of a heaping handful of illnesses and conditions, such as heart attacks, bladder infections, and ulcers. Naturally, it’s sensible to keep your coffee habit under control, since too much caffeine can cause problems. It’s often the culprit behind insomnia, and too much can cause an uncomfortable case of the jitters. People who suffer from anxiety may find caffeine makes it worse. In some people, caffeine can cause nausea or acid reflux. And in the short term, it can be a cause of high blood pressure and even strokes. But it turns out that if taken in moderation – two to four 240ml cups per day, with or without caffeine – coffee really isn’t harmful for most people. Indeed, studies done over the last several years have indicated that some of the many chemicals in a cup of coffee may offer several notable benefits:·

• a lower risk of diabetes
• a lower risk of depression in women
• a lower risk of lethal prostate cancer in men
• a lower risk of stroke in both genders
• a lower risk of heart attack*, particularly in women
• a lower risk of some cancers.

In addition, some studies have hinted at coffee’s ability to lower the risk of Alzheimer’s disease. Preliminary evidence shows that coffee may act against the beta-amyloid plaques that may cause it. In most cultures around the world, drinking coffee is a traditional social activity. It’s possible that people who drink coffee have better social networks and thus, a better quality of life – including better overall mental and physical health. Isn’t meeting a friend for coffee and cake one of life’s greatest pleasures? Speaking of cake: what about sugar? Has its bad reputation changed for the better, too? Unfortunately, it hasn’t. Sugar is still a real bugaboo – if anything, research shows it up to be a bigger, meaner bugaboo than ever. While that single piece of cake you eat with your cup of coffee isn’t harmful by itself, too much sugar is. And it’s everywhere. Sugar, in the form of high fructose corn syrup, sweetens soft drinks, energy drinks and juices. It’s an added ingredient in a huge variety of everyday processed foods, and much of the time we don’t know we’re eating it. The body converts all that excess sugar into fat. If we’re active, most of us are able to use up stored fat as energy. But the fact is that most of us are not very active at all. We slowly get fatter as we age – and in the process, we risk contracting illnesses like type 2 diabetes and coronary heart disease. The solution is to avoid eating processed foods and drinking sugar-laden beverages. Drink clean, fresh water. Eat a healthy diet rich in vegetables and fruits, pulses (all types of peas, beans and lentils), wholegrain breads, pastas and brown rice, healthy fats such as rapeseed (vegetable) and olive oil, and low-fat dairy foods. Limit sweets, but enjoy an occasional treat – like that lovely piece of cake with your coffee. For more information on a variety of health topics visit www.healthline.com. *Those who only rarely drink caffeinated coffee may be at more – not less – risk of heart attack. Leslie Vandever is a professional journalist and freelance writer with more than 25 years of experience. She lives in the foothills of Northern California. References available upon request.