Many scientists and nutritionists agree that the positive aspects of coffee consumption far outweigh the negative ones. There are two ways coffee beans are good for health: they provide a significant amount of fiber and antioxidants, particularly phenolic bioactive compounds. Additionally, some antioxidants help prevent diseases such as metabolic cardiovascular disease and inflammation. However, excessive coffee consumption is not good in the long term. So, is eating coffee beans safe?
1. Overview of coffee beans
Coffee beans are the seeds of the coffee cherry, also known as coffee cherries. These bean-like seeds are typically dried, roasted using a standard process from morning to night, and brewed to make coffee. Drinking coffee may be associated with several health benefits, such as a reduced risk of certain diseases.Type 2 diabetesand liver disease.
2. The health benefits of coffee beans
2.1. A safe type of seed
Humans have been eating coffee beans for hundreds of years or more. Nowadays, coffee beans are filtered and diluted with water, so you only get a fraction of the caffeine and other substances found in the whole bean. Furthermore, eating coffee beans instead of drinking coffee leads to reduced absorption caffeine. It is absorbed more quickly through the oral mucosa. Both the beneficial and negative effects of coffee beans increase when you eat the whole bean. Therefore, it is best to eat coffee beans in moderation.
Furthermore, raw coffee beans are quite difficult to eat as they have a bitter taste, a woody aroma, and are hard to chew.
2.2. An excellent source of antioxidants
Coffee beans contain many antioxidants powerful compounds, most notably chlorogenic acid, a family of health-enhancing polyphenols. Studies suggest that chlorogenic acid may reduce the risk of diabetes and fight inflammation.
Some studies suggest it may also have anti-cancer properties. According to research at Harvard Medical School, people who drink coffee regularly have a reduced risk of developing certain cancers.liver cancer. They are less than 50% likely to develop colorectal cancer over their lifetime. Additionally, they generally have a lower risk of developing colorectal, colon, and other cancers.breast cancer. Furthermore, they also have half the risk of developing diabetes.
The chlorogenic acid content in coffee beans varies depending on the type of bean and the processing method. Roasting coffee beans can remove 50-95% of the chlorogenic acid.
2.3. Easily absorbed caffeine sources
Caffeine is a natural stimulant found in coffee and tea. On average, the amount of caffeine in eight coffee beans is equivalent to that in one cup of coffee. Your body absorbs caffeine from whole coffee beans at a faster rate than from liquid coffee.
Caffeine offers numerous health benefits for the brain and central nervous system. One study showed that drinking two cups of coffee, each containing 200 mg of caffeine (equivalent to about 17 coffee beans), is as effective as a 30-minute nap in helping you stay alert while driving.
In another study, a dose of 60 mg of caffeine, about one cup of coffee or five coffee beans, improved satisfaction, mood, and attention. Caffeine works by inhibiting the hormone adenosine, which causes drowsiness and tired. Caffeine also helps the body recover muscle strength and improve performance.do exercise and boosts metabolism.
2.4. Other potential benefits of coffee beans
Studies on the link between coffee and various health benefits have shown an association between coffee consumption and a reduced risk of the following diseases:
- Heart disease and stroke
- Some types of cancer include liver cancer, rectal cancer, and colon cancer.
- Liver disease, including non-alcoholic fatty liver disease liver fibrosis and cirrhosis
- Type 2 diabetes
- Brain dysfunctions such as depression,Alzheimer’s disease and Parkinson’s disease
Several recent medical studies have shown that green coffee bean extract may lower blood pressure in people with low blood pressure.high blood pressure However, these are only observational studies, not rigorous controlled trials. Therefore, more research is needed to confirm this issue.
3. Side effects of coffee beans
Although coffee beans are very good for health, consuming too much of them can cause several problems. Additionally, some people are sensitive to legumes and may experience unpleasant side effects.
3.1. Heartburn and stomach discomfort
Some compounds in coffee can cause stomach upset in a small number of people. This is because caffeine and other compounds called catechols found in coffee beans have been shown to increase stomach acid. This leads to symptoms such as indigestion.heartburn, an unpleasant condition in which stomach acid backs up into the esophagus. Additionally, caffeine can also cause bloating, nausea, and stomachache.
If you suffer from heartburn or other stomach problems, you should avoid or limit your consumption of coffee and coffee beans.
3.2. Laxative effect
In some people, drinking coffee can have a laxative effect. Although rare, even at low doses, the caffeine in coffee can still cause constipation diarrhea.
People with bowel disorders, such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), so coffee beans should be used with caution.
3.3. Sleep Disorders
To avoid insomnia or sleep disorders People who are sensitive to caffeine should exercise caution when consuming coffee.
Studies show that people who are sensitive to caffeine or consume too much are at risk of having trouble falling asleep and may experience daytime exhaustion. If your sleep is affected by caffeine, reduce your daytime intake and avoid drinking it close to bedtime.
3.4. Other potential side effects
Drinking too much caffeine can cause other unpleasant or even dangerous side effects such as:
- Increased symptoms of anxiety disorders, such as palpitations and feelings of tension.
- Other symptoms include headaches, anxiety, fatigue, tremors, and poor concentration.
- Use during pregnancy may increase the risk of miscarriage, low birth weight, and premature labor
- If you are sensitive to coffee, stressed, or pregnant, it’s best to limit your coffee intake.
4. How much coffee is enough?
Although caffeine tolerance varies, consuming between 200 mg and 400 mg per day—approximately 4 cups of filtered coffee—is considered safe for adults. Amounts exceeding this can negatively impact health.
Currently, there is insufficient scientific evidence to determine a safe level of caffeine for children and adolescents. The amount of caffeine in coffee beans varies depending on size, tension, and roasting time.
On average, 1 coffee bean is coated chocolate. Each chocolate-covered coffee bean contains 12 mg of caffeine. This means an adult could eat about 33 of these without exceeding the recommended safe caffeine intake. However, these treats can also be high in calories, fat, and sugar, so it’s best to limit your consumption.
Furthermore, if you are consuming caffeine from other foods, drinks, or supplements, you may want to moderate your coffee bean intake to avoid any unpleasant side effects. Coffee beans are safe to eat, but should not be consumed in excessive amounts. They contain antioxidants and caffeine, which can boost energy and reduce the risk of certain diseases. However, consuming too much can cause unpleasant side effects.
Coffee is currently a popular beverage worldwide and offers many health benefits. However, you should only consume it in moderation; drinking too much coffee always poses certain health risks.