I'm sure you think I'm about to extol the virtues of a spinach-and-egg-white omelet. (I confess, it IS one of my faves along with my usual Greek yogurt and blueberries.) Instead, I'm spilling the beans on a stealthy, healthy antioxidant-rich choice enjoyed by 87 percent of Americans who consume caffeine daily: coffee!
New research shows the brew truly is a wonder: It can fight skin cancer, stave off Alzheimer's and diabetes, boost brainpower, keep your smile brighter and rev your metabolism. (Take the quiz: How healthy is your caffeine habit?) I'm a certified javaholic, so all this news makes me very happy. Still, I know that there are ways to maximize the benefits of the bean. Try the tips below to make your cup of joe a whole latte more healthy.
Watch your mix-ins
A cup of java has a measly 5 calories, making it a friend to those who try to eat right. (And really, who doesn't these days?) Problem is, the add-ins add up—and not in a good way. A single pump of mocha syrup is 25 calories. And a generous pour of half-and-half comes out to about 1/4 cup—and packs 78 calories. Rather than order with abandon, give your beverage some thought before committing. Choose skim milk and sugar-free syrups, and skip the uberdark roasts so you need less milk and sugar to cut the bitterness.
Take the middle ground
Medium roast can be your best choice. It contains the richest mix of antioxidants for the healthiest cup of coffee. See more tips for a tastier brew.
Choose regular over espresso
A shot of espresso has less caffeine than a cup of drip. Plus, one downside of espresso is that it may raise cholesterol. Paper filters catch cafestol, a lipid linked to higher LDL ("bad") cholesterol, and espresso is unfiltered. Another option: Buy an espresso machine and use paper pods.
Time it right
Before you take your first sip, keep this timetable in mind: It takes 30 to 45 minutes for caffeine to kick in fully, and caffeine loses its oomph after five hours. Plan accordingly!
Have a coffee talk
Sure you love your java, but it pays to share—especially with your boss. Downing a moderate amount of caffeine may make a person more open to persuasion, a study in the European Journal of Social Psychology reports. Note to self: Bring coffee when asking for a raise at work.
Space things out
The polyphenols in coffee can block absorption of iron from fortified grains found in cereal, and caffeine might also lower calcium uptake. Love your raisin bran? Have it at home, then enjoy a midmorning coffee break at work. (More incentive: Taking a breather for joe can leave you happier and more sociable, according to research from American University in Washington, D.C.) Reach for calcium-rich foods like yogurt in the afternoon.
Avoid the jitters
Once you've taken in 300 milligrams of caffeine in a one-hour period—roughly the amount in three home-brewed cups—you're liable to go from perky to panicky. Regular java drinkers may have a higher tolerance and feel no side effects, in which case it's okay to drink more. But megajolts can worsen anxiety, so on days when you're crazed, downsize to a 12-ounce and have a second small cup a few hours later if you need extra zip. You'll still get a spike in alertness, a study in Nutrition Research finds, but you'll feel more Zen.
Stay away from stress sipping
If you turn to java during tense times, listen up: Small doses of caffeine can increase alertness, but be wary of the big gulp. Downing more than 500 milligrams in one sitting may increase stress hormones and boost blood pressure, a study from Duke University in Durham, North Carolina, finds.
Heed your doctor's advice
Pregnant women or those trying to conceive, type 2 diabetics, insomniacs and people whose M.D. suggests they drink less should cut back on caffeine. To taper off gently, gradually reduce your intake for four to six weeks. You can also order a latte rather than drip, or combine decaf beans with dark-roast regular to wean yourself painlessly.
Take a sip before your workout
Caffeine seems to block signals of muscle fatigue, so both cardio and strength training feel easier, letting you work harder or go faster without noticing extra exertion.
Looking for a new way to enjoy your java? Try this Banana-Coffee Crunch smoothie.
