If there’s one thing that gets me out of bed (and I don’t think I’m the only one) is a strong espresso with foamy crema on top that really gives me a kick for the day. But many say we shouldn’t have it every day. So is espresso bad for you and how much should you drink a day? Let’s go over all the interesting facts about espresso and its effect on our health.
Is espresso really bad for you?
The answer is ‘No’, in general, coffee (including espresso) is not harmful to your health. Enhanced memory and heightened alertness are just some of numerous health benefits of coffee whilst an energy stamina boost are two more benefits when gulping an espresso shot.
And there’s scientific proof:
Espresso is used in many different types of coffee, including, latte, cappuccino americano, macchiato and many more. Its taste is intense and often sour (depends on the roast and origin of beans), and although many claim that it’s the strongest coffee, the reality is that a single-shot espresso contains the same amount of caffeine with a latte or cappuccino.
But when it comes to coffee stains, espresso is arguably the most difficult to get rid of from your clothes or furniture because of its dark colour.
Espresso itself is not harmful, but excessive consumption can lead to “espresso intoxication,” a nasty condition with unpleasant symptoms including:
- Restlessness
- Irritability
- A quick heartbeat
- Insomnia
- Anxiety
- Trembling
- High blood pressure
What are the main differences between espresso and coffee?
I had the same question a few years ago (and I don’t feel ashamed), before starting chugging down numerous cups of coffee a day. It’s absolutely normal to can’t really tell the major differences between espresso and coffee, especially if coffee isn’t your thing.
Stick around, we’re going to go over the major changes, so you’ll be able to order your next brew as a real coffee snob.
For starters, everything depends on your level of planning. Beans and hot water are used in both coffee and espresso. However, espresso is made in less than 30 seconds using more pressurised water that is forced through the ground coffee beans whereas coffee is made by slowly letting hot water pass through coffee grounds.7
Secondly, one more difference between espresso and coffee is the size of the grounds. The normal suggestion for coffee brewing in a drip filter is medium-ground beans. To better expose the surface area of the beans to the water for an espresso, the coffee cake relies on a smaller grind. However, watch out for too-fine grounds, since these could clog the brew. In order to make an espresso, you need to utilise grounds that fall midway between small and medium in size.
Thirdly, a cup of coffee’s anatomy is different from that of an espresso. A black brew with a generous amount of crema on top makes for a fantastic shot of espresso. Because it can only be found in a perfectly extracted espresso shot, the crema component is a significant distinction between espresso and coffee.
Finally, the caffeine concentration of coffee and espresso is also different. Despite the potent flavour of espresso, only about 63 mg of caffeine are present in one shot, as opposed to about 95 mg in a 240-ml cup of coffee. But since espresso contains more caffeine per volume than coffee, we do not advise consuming 240ml of it. However, you need not worry about the amount of caffeine if you prefer a shot of espresso over a cup of coffee in the morning or for a lunchtime pick-me-up.
Tip and tricks on how to always drink healthier espresso
- Avoid putting sugar and other unhealthy additives like cream in your coffee as it reduces the health advantages.
- Always select organic coffee brands; many other brands are excessively treated with pesticides.
- To give your coffee that additional chocolatey edge that improves the flavour and health benefits, sprinkle some cacao dark chocolate.
- Limit your morning espresso intake to one or two tiny cups. Serve it with cinnamon sticks and biscuits.
- Enjoy your coffee black, without any milk, to get extra health advantages.
- Biscotti, cinnamon sticks, and coffee beans are placed around a tiny cup of espresso.
- Choose a French press style to enjoy your coffee as pure and concentrated as possible.
- Choose the less acidic cold-brewed coffees if you have a sensitive stomach.
- Choose an American-style coffee maker if you have high cholesterol levels to drink healthier coffee.
Does espresso increase your concentration level?
It’s great to have when not all the cylinders are firing. That much can actually enhance one’s ability to focus and mental clarity, but it comes at a cost. Drinking more espresso than the recommended consumption makes you heavily dependent on it, and obviously coffee overconsumption has its side effects mentioned above. Fortunately, there are other ways you can improve your concentration including meditation and breathing exercises that don’t keep you awake at night.
I always crave great single French Press espresso to give me a kick ( especially when I’m busy) and get on with my work, but I always try to remind myself to drink it in moderation.
So when should you stop drinking coffee?
Here’s an interesting statistic about coffee:
Half of the caffeine you drink can take up to six hours to completely leave your body, so if you want to treat yourself to an espresso, don’t be surprised if you’ll spend the whole night awake googling ‘how to go to sleep’ or ‘natural ways to go to sleep’.
Although espresso has a reputation for being stronger, the USDA points out that a single shot has less caffeine than an entire eight-ounce cup of normal drip coffee.
Is espresso conducive to diabetics?
According to a 2014 Harvard University study that followed both men and women for four years, those who steadily increased their coffee consumption had an 11% lower risk of developing type 2 diabetes. On the other hand, individuals who cut back showed a 17 percent rise in risk.
It’s not a horrible justification to continue consuming your daily espresso, is it?
According to a study quoted by Health Lines, drinking coffee continuously may alter its impact on insulin and glucose sensitivity. In other words, a long history of consistent coffee consumption “may be what generates the protective effect.”
However, this does not imply that a person with diabetes can simply chug their preferred coffee beverages without restriction.
Does caffeine improve your memory?
There is numerous research that caffeine consumption has a positive effect on memory. The participants who were asked to take 200-milligram caffeine tablets scored higher than those who didn’t and recall the images shown the first day.
Next time you’re having a memory test or you’re going to a pub quiz and you’re planning to expand your general knowledge, (because you’re fed up with your team coming last every time), prepare yourself with a great cup of coffee.
Can drinking espresso reduce the risk of Alzheimer?
Research has shown that there’s a positive correlation between these two, but again the trick is to drink espresso (or any kind of coffee with moderation). Apparently, doing puzzles or reading helps a lot with this mental disease. So if someone you know suffers from it, why not suggest they do puzzles with a delicious cup of coffee next to them? If they’re very close to you consider, buying coffee beans or even the puzzle.
Does coffee help Parkinson’s patients?
It may change your life, but research has linked caffeine consumption to a lower incidence of Parkinson’s disease. Four espresso shots a day instead of one will keep the cardiologist at bay.
But, remember that coffee is metabolised differently by various people, according to the primary researcher.
Is espresso unconducive to your overall health?
But how do you take your coffee? Do you add too much sugar or do you put creamer or cream or any other ingredient that probably adds a layer of taste but high in sugar and calories? If so, the odds are you might gain weight in the long run or might have health issues with your blood sugar. And of course, drinking expired coffee has its implications.
Another thing is what you accompany your coffee with? For example, I like to drink my espresso with biscotti or a slice of carrot cake. A freshly made cup with delicious layers and crunchy walnuts, the carrot cake is a real indulgence. And although I take my coffee with no sugar, the sweet I treat myself means (you guessed it) calories. So, I try to have coffee on its own without any sweets to keep in good shape.
What do you pair your espresso with? Can you resist the temptation to have it without any treat?
How much espresso can pregnants drink?
When you are pregnant, you have to make a lot of sacrifices, and one of those sacrifices can be your favourite cup of coffee. Of fact, a moderate amount of caffeine is typically seen as OK if you can break your habit and reduce your daily intake.
With a bun in the oven, the American College of Obstetricians and Gynecologists discovered that consuming no more than 200 mg of caffeine from espresso and coffee did not seem to be a significant risk factor for miscarriage or preterm birth.
Let’s put things in perspective:
Caffeine goes through the placenta into the amniotic fluid, and ultimately into your kid’s bloodstream, claims the baby centre. Caffeine is easily processed and metabolised by an adult’s body, but it is more difficult for a foetus to do so; the stimulant remains in its developing systems for a longer period of time.
Additional research has revealed a connection between excessive caffeine consumption and smaller-than-average newborns – just some food for thought.
Can caffeine help depressed people?
The answer is ‘Yes’ espresso and caffeine can help anyone boost their mood and energy. And I can’t argue with that. Think about it, coffee is often associated with meeting with friends, family; a walk in the nearby park with a cup of coffee-to-go we often catch up with friends and family over a delicious latte or milky cappuccino and this in itself cheers us up. In short, coffee is associated with fulfilling and meaningful activities.
Internal medicine archives released a 2011 study that tracked 50 739 women in the United States over a ten-year period. It discovered some useful information, like the possibility that increasing your coffee intake can reduce your risk of developing depression.
Obviously, there are other methods that can help with depression including regular exercise and healthy eating can make a positive effect on someone’s mood.
Is espresso bad for your stomach?
Sadly, not everyone can stomach coffee and espresso drinks. Coffee’s high acidity may be too much for people with digestive problems to eat without feeling excruciatingly uncomfortable.
Tamar Samuels, a dietitian, has some encouraging news for drinkers who don’t want to give up their daily shot. According to one study, dark-roasted coffees like espresso, french roast, and other varieties may be less irritating because they contain a substance that reduces the creation of stomach acid.
Uncomfortable stomach issues are more likely to occur if there is a higher caffeine component in the beverage. The good news for espresso fans is as follows. A complete 8-ounce cup of regular drip coffee contains more caffeine than one 1.5-ounce shot of espresso, so it might not be the best choice for a morning beverage.
Research from 2007 indicated strong evidence that frequent coffee consumption may offer protection from liver cancer, supporting earlier studies. Furthermore, males who drank at least three cups of Italian-style coffee per day had a 53% lower chance of developing prostate cancer than men who drank less or none, according to Italian experts. It’s important to know how long espresso lasts.
Can drinking espresso help with anxiety?
Consider holding off on your third or fourth shot of espresso if you’re having difficulties calming your anxiety. According to Healthline, caffeine suppresses the effects of adenosine, a brain chemical that causes fatigue and triggers the production of adrenaline. Energy levels are elevated when the hormone for flight or fight is released.
Although caffeine gives us the much-needed morning energy boost, when ingested in excess, these otherwise positive benefits might lead to worry.
The jitters and other signs of acute uneasiness may be experienced by people who consume 1,000 mg or more of caffeine per day.
Anxiety brought on by coffee is one of four syndromes described in the American Psychiatric Association’s diagnostic and statistical handbook of mental disorders. Therefore, take a big breath and think about switching to a cup of decaf the next time you’re basing the house and debating whether to pour another shot.
Can drinking espresso help you lose weight?
Are you attempting to lose some weight? The good news is that you won’t have to stop drinking espresso every day. Drink your preferred coffee beverage every day, and your waistline might thank you for it. Unfortunately, however, consuming espresso by itself won’t work; you still need to work out in the gym.
Coffee consumption enhances exercise performance, according to a 2005 study that was published in the Scandinavian journal of medicine and science and sports. Researchers discovered that participants feel their usual workout is less strenuous after consuming caffeine.
Another study found that coffee can lessen muscle soreness after exercise, which was published in the international journal of sport, nutrition, and exercise metabolism in 2014. People were able to do more and burn more calories as a result, which, of course, can aid in weight loss.
Additionally, according to study referenced by Livestrong, drinking espresso can help suppress hunger, which lowers the amount of calories consumed at the subsequent meal. The website added that caffeine may stimulate thermogenesis, or the body’s generation of heat, which may aid in calorie burning.
Does espresso consumption make you look younger?
Strong double shots of espresso contain more antioxidants than the typical American diet’s intake of fruits and vegetables combined. They have a wide variety of antioxidants that help shield your body from the ongoing assault of free radicals, which harm cells.
Staying Young With Espresso Espresso can offer you that quick caffeine jolt.
Polyphenols, Hydrocinnamic Acids, Melanoidins, and Cafestol are some of the antioxidants. They not only assist in scavenging the body’s free radicals but also keep you younger and healthier for longer by warding off various ailments. All coffee beans contain antioxidants, but the ones that are carefully roasted are believed to have a higher concentration. (Do you know how to reduce the cafestol amount of your brew?)
Does espresso affect your teeth?
If you have heard that coffee stains teeth and have worried about it, you may now rejoice.
The stains are a cosmetic impact and do not signify any health problems as a result of daily coffee use. Recent studies have demonstrated that the antioxidants in coffee help to reduce tooth adhesion.
Therefore, bacteria cannot adhere to your teeth for an extended period of time. This keeps your teeth cleaned and helps to lessen unpleasant odour. Overall, it contributes to better dental health.
How many shots of espresso a day is OK?
More than four cups of coffee per day can be considered excessive intake and lead to some of the above-mentioned side effects. If you are a healthy adult, we advise you to limit your intake of espresso to four cups. Those with modest health difficulties should limit their morning intake to 1 to 2 cups and stay away from sugar, creams, and flavours.
Let’s wrap it up
Is espresso a superfood and is it going to keep us eternally young and healthy? Probably not, but who gulps it every morning rushing to work thinking about its health benefits? We drink it because it tastes great and gives us a kick like a mule.
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