Coffee

Coffee trees produce the best beans when grown in rich soil at high altitudes in tropical climates.  Coffee first appeared in human culture as an herbal medicine, but in modern times has become one of the most intensely studied types of foods and beverages.  Medicinal benefits of coffee continue to be debated.  Evidence shows that there is likely little connection with coffee and the promotion of ill health.

The average cup of coffee contains about 100-150 milligrams of the stimulant caffeine.  A shot of espresso usually contains 80-120 milligrams.  In general, the darker the roast, the less caffeine it contains because some caffeine is lost in the roasting process.  In most healthy adults, moderate amounts of caffeine – 200 to 300 mg per day, or about 2-3 cups of coffee pose no physical health problems. 

Caffeine can cause a temporary increase in heart rate, boost energy levels, fight fatigue by increasing wakefulness and feelings of energy, enhance mood and boost performance.  Alternatively, heavy coffee drinkers may suffer from chronic anxiety, insomnia, muscle twitching and diarrhea.  Caffeine is also a diuretic, causing increased water loss through urination.  For this reason, coffee does not count towards your daily water requirement.

Decaffeinated coffee contains approximately one fortieth the amount of caffeine originally in the bean.  There are several processes that are commonly used to decaffeinate coffee, and they involve either the use of a solvent to dissolve the caffeine, water and charcoal filters to filter out the caffeine, or a form of carbon dioxide which combines with the caffeine and is then filtered out.  Each process has  a different effect on the flavors and subtle characteristics in the resulting decaffeinated coffee.

Coffee selection:

• Specialty coffees based on beans from arabica coffee trees usually contain less caffeine than inexpensive canned commercial blends based on beans from robusta coffee trees.
• To reduce the acid sensation in coffee, buy a dark or moderately dark-roasted coffee.  Naturally low-acid coffees include Brazilian, Indian, Pacific (Sumatra, Timor, Hawaii) and most Caribbean coffees.
• While decaffeinated coffee has had most of its caffeine removed, many people believe much of the flavor is lost with the caffeine.  In addition, decaf can have some of the same effects on the body as regular coffee such as cause heartburn or irritate stomach ulcers in susceptible people.  Even without the caffeine, decaf can stimulate the nervous system and briefly boost blood pressure in those unaccustomed to coffee.  However, neither decaf nor regular coffee has been shown to cause hypertension.
• When drinking gourmet coffee beverages like lattes or café mochas, be mindful of the added fat and calories that may be included.  Reduce fat and calories by asking for skim milk and skipping the whipped cream.
• Choose Fair Trade coffee.  Many coffee farmers around the world receive market payments that are lower than the price of production, forcing them into a cycle of poverty and debt.  Intensive coffee farming can also lead to pesticide pollution and deforestation.  Fair Trade works to correct these imbalances by guaranteeing a minimum wage for small producers’ harvests and by encouraging organic and sustainable cultivation methods.
• Although the two terms are not synonymous, most Fair Trade Certified coffee is also shade-grown.  All Fair Trade coffee is grown by small family farmers, most of whom own traditional, shaded farms that host a high diversity of birds.  Shade trees protect the coffee plants from rain and sun, and help maintain soil quality.  The birds help with natural pest control.  In addition to providing a rich habitat for birds, these shade trees often bear fruit, providing additional food or income for the farmers and their families.

Resources

Coffee and Caffeine (Various Articles)
American Dietetic Association
www.eatright.org
Accessed June 20, 2006

Coffee and Fair Trade
Fair Trade Federation
www.fairtradefederation.com
Accessed June 20, 2006

Coffee from Around the World
National Coffee Association of USA, Inc.
www.ncausa.org
Accessed June 20, 2006

Coffee Reference Section
Coffee Review
www.coffeereview.com
Accessed June 20, 2006

Is it True What They Say About Decaf?
UC Berkeley Wellness Letter
www.berkeleywellness.com
Accessed June 21, 2006

Why Migratory Birds are Crazy for Coffee
Atlanta Audubon
www.atlantaaudubon.org
Accessed July 19, 2006