Coffee?Matteo Basti: "It can promote metabolism and help you lose weight. How and how much to drink per day » |

Antioxidants, effects on metabolism and potential impact on longevity: A daily cup is an integral part of a healthy lifestyle.One rule: no sugar or excess.

Coffee;Matteo Bassetti: "It can stimulate the metabolism and help you lose weight. How and how much to drink per day"

Antioxidants, effects on metabolism and possible effect on longevity: a daily cup is an important part of a healthy life.

"For years, viewed with skepticism, it is a pleasure to consume. But coffee - the symbol of Italy in the world - can provide different benefits.

For a while, coffee was accepted as a limited habit, with the same fate as wine.Today the situation is different.“If it is consumed brown, without sugar or caloric additives such as cream or fat, it is a drink rich in bioactive substances,” explains Bassetti.

What causes the effects of coffee?

"The main one is caffeine, an alkaloid capable of blocking adenosine – a molecule that promotes sleep and reduces the activity of neurons – increasing alertness, attention and the ability to concentrate. But coffee contains polyphenols and other biological molecules with antioxidant and anti-inflammatory effects.

Other documented benefits?

"Numerous observational studies have shown an association between moderate coffee consumption and reduced cardiovascular risk and a lower incidence of heart attacks and strokes. Epidemiological evidence also suggests a possible protective effect against neurodegenerative diseases such as Parkinson's and Alzheimer's, possibly related to the effects of caffeine and polyphenols. Liver health benefits and a reduced incidence of type 2 diabetes have also been observed, possibly due to improved insulin sensitivity."

Is it true that there is a connection between coffee and the gut microbiome?

"Several studies published in Nature Microbiology have highlighted how polyphenols and other compounds in coffee can modify the composition and diversity of gut microbial communities, affecting metabolism, immune response and systemic inflammatory processes. This is an expanding field that helps explain some of the systemic effects of the drink."

Don't you lose anything?

"Explaining it in this way can be misleading. Caffeine is known for its ability to increase the basal rate because it stimulates the production of heat (thermogenesis) and the use of fat as a source of energy (lipolysis). Some studies show that it can increase the amount of expenditure by 3% to 12%, but the results vary depending on the amount of consumption and the physical comfort of the person. In addition, it can improve physical fatigue. Acids during exercise In short, caffeine will help withand weight loss, but it is not a miracle cure or a sufficient solution on its own.

What do we know about longevity?

"It cannot be said that coffee strictly prolongs life, but scientific evidence suggests that moderate consumption is associated with longer life expectancy. Studies of millions of people and years of studies have shown that people who regularly drink two to four cups a day have a 15-17 percent reduction in all-cause mortality, especially cardiovascular, metabolic and liver disease, compared to non-drinkers."

"They do not demonstrate a direct cause and effect relationship, although the consistency of the results across different populations makes it likely that there is a benefit related to the antioxidant effects of polyphenols, modulation of inflammation, improved insulin sensitivity and possible effects on the gut microbiota, as suggested by the study, also conducted by the Center for Molecular Cell Biology, Queen Mary University of London."

In short, it is not for life.

"Not really, but if consumed in moderation and without added sugar, it can be part of a lifestyle that supports longevity, without compromising that overall diet, physical activity, sleep and genetics are still more important determinants than one cup."

What is the right dose for a healthy adult?

"The safety threshold is approximately 400 milligrams of caffeine per day, which is equivalent to four to five cups of espresso. Within these limits, consumption is considered safe for most healthy adults."

Who should block admission?

"People with insomnia, anxiety disorders, tachycardia, uncontrolled hypertension or gastritis may be more sensitive to the effects of caffeine. Caution is advised during pregnancy: usually not more than 200 milligrams per day (about one or two cups). The individual response is still decisive, because the metabolism of caffeine also varies genetically."

Is it true that you shouldn't drink after a certain time?

«There is no universal time. The average half-life of caffeine is 4-6 hours, but it differs from person to person. Some people adjust this quickly but the evening coffee does not affect it;other, more sensitive people may have trouble sleeping even if consumed during the day."

What about children under 12?

"There are absolutely no contraindications, but it is recommended to avoid its normal use. Young people's lives are more sensitive to stimulants. This, however, also applies to many other drinks that are not very acceptable - such as energy drinks or sweetened drinks with sugar - and those that contain a lot of sugar and stimulants, and tend to be more harmful effects of electricity".

Let's rehabilitate coffee.

"I like to say: let's reduce discrimination. I repeat: if consumed in moderation, bitter and without added sugar, coffee can be part of a healthy lifestyle. Scientific evidence - including research on microbiota published by Nature Microbiology - shows how a simple cup can be complex and have beneficial biological effects in many cases. To compensate."