Coffee is a seed that, once fermented, roasted, and percolated with hot water, becomes one of the most consumed and loved drinks in the world. Its origin is found in the depths of Ethiopia and its benefits range from cognitive stimulation to the prevention of cardiovascular risk, and lower incidence of Parkinson’s or Alzheimer’s. Is it perhaps a kind of elixir for health? Yes and no. Today, we delve into what coffee is, types, varieties, ways to enjoy it and what is the ideal amount to take advantage of its benefits without having to regret its contraindications.
What is coffee?
Coffee is the beverage obtained from the seed of the coffee tree, a shrub with a trunk of the Rubiaceae family that grows in tropical regions. This tree requires temperatures between 15 ºC and 30 ºC, a constant supply of rain, and soils rich in mineral salts, conditions that exist throughout the equatorial tropical zone, where the main producing countries are located.
The first step in coffee production is the selection of the red berries of the coffee tree, which contain two units of the characteristic oval grain with a longitudinal groove, also known as coffee or coffee bean. After approximately two years, the tree flowers with a magnificent aroma reminiscent of jasmine, and between 3 and 5 years it reaches maturity, at which point it becomes productive for about 15 to 30 years.
Today, the main producing countries are Brazil, Colombia, Indonesia, and Ethiopia, businesses that attest to the growing demand for specialty coffee, that which comes from a single origin. A transformation of gastronomic trends that make the coffee bean, its origin, and roasting fundamental parts of its enjoyment, a focus redirected from the search for physical and mental stimulation to quality and organoleptic qualities.
Origin and history of coffee
Where did coffee originate? And how did it become an almost sacred part of the customs of half the world? We have no certainties, but we do have well-founded hypotheses. It is believed that thousands of years ago it originated in Ethiopia, from where the Red Sea would spread across to the Arabian Peninsula in the 13th century by merchants. Later, the expansion of the Ottoman Empire took it to Asia and Europe, where it was fully established by the 18th century.
Evidence that Ethiopia is the birthplace of coffee includes the fact that it is the only region in the world today where wild, uncultivated coffee trees grow and that there are records of coffee ceremonies as old as the kneading of ground coffee beans with honey and butter for later boiling. Its jump to Arabia would take place through Yemen, where the marketing and roasting of the beans began. The first kahwe khaneh, brightly coloured coffee, was born in Constantinople under the rule of Suleiman the Magnificent, Sultan of the Ottoman Empire, in 1520.
Sailors and merchants brought coffee from the Arab world to 17th-century Venice, where it was nicknamed “black elixir” and considered a “highly therapeutic and invigorating remedy.” After falling under its influence, Europeans set out to cultivate this plant, which was guarded with suspicion by the Arabs. Once they had succeeded, Portuguese, Spanish, French, and Dutch conquistadors transported coffee to the New World.
Types and varieties of coffee
Talking about coffee types means looking at the beans, the botanical variety, the place of origin, the processing of the seeds, and their presentation in the cup. Knowing the differences allows us to find the most suitable coffee for our palate.
Types of coffee according to botanical variety: Arabica and Robusta
At a botanical level, there are two varieties that stand out above the other hundreds of genera. These are: Arabica and Robusta. Arabica coffee comes from the Coffea arabica species and is considered to be of superior quality. Robusta coffee corresponds to the Coffea caneophora variety and is called robusta because it is a much more resistant species than Arabica.
- Arabica coffee: The coffee plant Coffea arabica grows at altitudes between 500 and 2000 meters. Its result is more acidic and smoother on the palate than Robusta. It contains approximately 1-2% caffeine and the bean is elongated and light in colour. It is considered a less common variety. The main producing countries of this variety are Brazil, Colombia, Ethiopia, and Honduras and it can be found both washed and dried.
- Robusta Coffee: The Coffea caneophora variety of coffee plants grows at a wider range of altitudes and can be grown from sea level upwards. It can grow in more humid environments than Arabica and is resistant to pests. However, it is a much easier variety to grow, which makes it cheaper to produce and sell. Robusta beans are rounded and smaller than Arabica beans, contain 4% caffeine, and are considered to produce more voluptuous coffees. The main producers are Vietnam, Brazil, and Indonesia.
Types of coffee according to processing (natural, washed, and honey)
To obtain the coffee bean, it is necessary to first remove the fleshy fruit that surrounds it. This separation of the fruit and the seed can be carried out dry or through washing, resulting in a unique flavour and nuances.
- Natural or dry coffee: Natural or dry coffee beans are obtained by dehydrating the entire fruit with the seeds inside. In this way, fermentation takes place with the presence of all or a large part of the fruit’s flesh, as well as the mucilage, the layer that surrounds the bean. With this method, less acidic, sweeter, and more homogeneous coffees are obtained than with the washed method.
- Washed Coffee: Washed coffee differs from natural coffee in that the process of separating the fruit and mucilage takes place before fermentation in water tanks. This process brings out the nuances of the bean and is considered the most suitable preparation for the higher categories of coffee. It stands out for its acidity and its particular notes of the soil and climate in which the bean grows.
- Honey or semi-washed coffee: The honey coffee variety is an intermediate step between natural coffee and washed coffee. The beans are separated from the fruit, as occurs in the case of washing. The difference is that the mucilage is preserved and half the water is used than in the washing process. The result is a coffee that is very balanced between acidity, bitterness, and sweetness provided by the mucilage. Among its advantages is the saving of water and the possibility of exploring intrinsic flavors of the bean with an organoleptic base that is more pleasant for the palate of most consumers.
Types of coffee according to roasting
Once the seed has gone through the drying process, the next phase is roasting. If the roasting is carried out with the bean exposed, we obtain natural coffee. If sugar is added to the process, we obtain roasted coffee. The latter has a much darker tone than the natural one, as well as carbonized reminiscences perceptible to the palate derived from the caramelization of the sugar. Blended coffee consists of a combination of natural coffee and roasted coffee.
Types of coffee according to the preparation method
Coffee can be prepared in as many ways as there are palates. From Italian espresso to the Americano, which is too watery for many, to café bombón with a touch of condensed milk. Choosing between the 11 types of coffee that we can find depends only on us and, perhaps, on the number of professional baristas we have in our neighborhood.
Properties and benefits of coffee
The benefits of coffee and cocoa are probably the most celebrated in the world. Coffee, which for so many people represents the real start to the day, also helps us lose weight, increases our athletic performance, keeps us active, and improves our cognitive ability.
It can help you lose weight
Coffee can be an ideal complement for losing weight, and there are many reasons for this. On the one hand, it stimulates catecholamines, a group of hormones that prepare the body for physical activity. On the other hand, its consumption is associated with thermogenesis, an increase in body temperature that leads to greater energy consumption, and coffee also mobilizes fats. All in all, coffee consumption promotes weight loss.
Recommended for training
Coffee is known for its ergogenic effect, it improves muscle contractility, allows for greater tissue oxygenation, and promotes the use of fats as an energy source, which contributes to increasing performance throughout workouts, as well as making them last longer.
Helps fight constipation
Coffee is one of the most accessible and well-known natural laxatives. The main culprit is caffeine, which promotes peristaltic movements of the intestines, helping with evacuation. Similarly, it is believed that its effect on stomach acidity could increase bowel movement, which would explain why decaffeinated coffee also has a slight laxative effect.
It has an anti-cariogenic effect
Dental plaque is a thin layer formed by food remains and bacteria. When the pH of the mouth is low, it promotes the growth of these bacteria and facilitates the appearance of cavities. Coffee safeguards our teeth thanks to its antibacterial action, which prevents the appearance of dental plaque, and its ability to regulate the pH, preventing it from decreasing excessively when we consume carbohydrates and preventing the formation of dental cavities.
Suitable for taking care of the heart
Although the stimulating effect of coffee would seem to indicate otherwise, the truth is that drinking one or two cups of black coffee a day, specifically up to 300 ml, helps prevent heart failure. In the case of diabetic women, a lower incidence of cardiovascular disease has also been found with coffee consumption. It is important to bear in mind that these benefits are associated with a certain consumption range and that consumption of more than 400–600 ml can increase cardiovascular risk rather than protect against it.
Ideal for taking care of the liver
Drinking coffee with or without caffeine has a protective effect on our liver and is of particular interest for the prevention of fibrosis and cirrhosis. To check the good condition of the liver, the levels of liver enzymes in the blood are analyzed. These enzymes perform various functions such as the metabolization of proteins, transport, and use of their amino acids. When their presence in the blood is high, it is an indication that the liver is not functioning correctly. Studies show that coffee drinkers have lower amounts of these enzymes in their blood than non-drinkers. It is believed that this effect is due to components other than caffeine because the same benefit has been observed in decaffeinated coffee drinkers.
Good for preventing and treating Parkinson’s, Alzheimer’s, and cognitive performance
Coffee consumption is associated with a lower incidence of Parkinson’s and Alzheimer’s. Epidemiological studies have shown that the onset of Parkinson’s is lower among those who consume around two cups of coffee a day. Although the pathways of action are still being investigated, it is believed that the antagonistic role of adenosine is fundamental to its protective effect. Regarding Alzheimer’s, it has been observed that coffee consumption reduced the probability of suffering from the disease by up to 30% in people over 65 years of age. These benefits go hand in hand with the many recognized psychostimulant effects of coffee such as increased motivation, concentration, and alertness, and improved memory in cases where there had been some previous decline.
It is an antioxidant, a source of vitamins and minerals
Coffee is rich in antioxidant polyphenols such as cafestol, kahweol, chlorogenic acid, ferulic acid, and coumaric acid. These promote cell regeneration, induce apoptosis of cancer cells, reduce the inflammatory response, and eliminate free radicals. The components are found in higher concentrations and active in the green bean before fermentation and roasting, which is why its extract is widely used as a food supplement.
In any case, the drink made from processed grain still contains a good amount of polyphenols, B vitamins, including B3 or niacin, which is important for the skin and nervous system, minerals such as potassium, and discrete amounts of magnesium, calcium, and phosphorus.
Contraindications of coffee
Can I drink coffee if I have high cholesterol? What if I have high blood pressure? Can drinking coffee make me anxious? These are some of the most common doubts when it comes to enjoying this stimulant.
The answer depends on the dose. While consuming less than one cup a day does not show any benefits, consuming more than one or two cups a day can cause harm. Below, we delve point by point into some of the most important contraindications that we should take into account when consuming coffee.
Causes insomnia and sleep problems
An unavoidable property of coffee is its psychostimulant character. Caffeine takes the place of adenosine in our brain, a neurotransmitter responsible for reminding us that we are tired. If we drink coffee shortly before going to sleep, adenosine cannot perform its function and our body does not prepare for rest, leading to insomnia. Generally speaking, avoiding drinking coffee in the hours before going to sleep should be enough to correct this problem.
It creates anxiety, irritability, stress and nervousness
Excessive coffee can cause anxiety, irritability, and stress, which is worth taking into account. Why? Because while it has a cardioprotective effect, it also stimulates the heart rate and activates the central nervous system, which can cause overstimulation. Drinking coffee is totally inadvisable for people who suffer from anxiety or nervousness, and healthy adults are advised not to exceed the maximum recommended daily amount.
Increases blood pressure
If you have high blood pressure, you should avoid coffee. Although some studies suggest that even hypertensive people can safely enjoy a cup a day, caffeine increases blood pressure and makes coffee consumption contraindicated for those who already suffer from cardiovascular disorders such as high blood pressure. In any case, it is advisable to consult a specialist doctor.
May increase LDL cholesterol
The relationship between coffee and cholesterol is somewhat contradictory. While coffee beans contain components such as campesterol, which lowers blood cholesterol, they also contain compounds such as cafestol, which is related to an increase in LDL cholesterol. In turn, the differences in this effect depending on the preparation have been studied. Filter coffee increases blood cholesterol to a much lesser extent compared to other preparations. With all this and the intrinsic variability between beans from different origins, the general recommendation is that people who suffer from cholesterol consult a specialist doctor about the suitability of drinking coffee or not in their case. The general population is advised not to exceed the maximum daily recommended amount.
Coffee, heartburn, and gastric problems
Popular belief is that coffee consumption can cause gastritis, gastroesophageal reflux, or ulcers. However, the truth is that studies have not shown a direct relationship between coffee consumption and these pathologies, but rather they suggest that other causes, such as eating certain foods before drinking coffee, are involved in their appearance. Even so, it is important that patients who have already developed these diseases consult with their doctor about the possibility of continuing to consume coffee on a daily basis.
It causes stains on the teeth
Coffee tannins, in addition to their antioxidant effect, are also responsible for staining enamel to a yellowish hue. They act superficially through the porosity of the enamel and depend on the amount of coffee ingested. Since it is not a change produced in deep layers, it is a reversible effect with dental cleaning and whitening treatments.
How many coffees can you drink a day?
The million-dollar question has an answer. It is given to us by associations such as the FDA, which is the acronym for the Food and Drug Administration, with a recommendation for healthy adults to consume 400 mg of caffeine, which is approximately equivalent to a maximum of 4 cups of coffee per day. If we also take into account having had some caffeinated soft drinks or some chocolate, it is always a good idea to reduce coffee to one or two cups per day.
Coffee: culinary uses and recipes
Why reduce the coffee experience to a cortado or café con leche when we can go for a coffee granita, coffee ice cream, or coffee with ice cream in the pure Italian affogato style? And if those are more than appetizing options under the summer sun, coffee flan or coffee mousse are ideal at any time of the year. Coffee cream can be a perfect dessert although it cannot compete with the classic tiramisu made with mascarpone cheese, coffee, and sponge cake.
On any morning from Monday to Sunday, coffee can be our wake-up call, a delicious sip alongside toast with tomato and olive oil, while for later breakfasts it can accompany toast with avocado or be the star of our trips in its frappé version.