You may love your black coffee in the morning to help you feel energised and get ready for the day, but how much do you know about it? Do you know how drinking black coffee affects your body and your mind? Are you aware of the advantages of black coffee as well as its side effects?
Black coffee is simply coffee that is normally brewed without the addition of additives such as sugar, milk, cream or added flavours. While it has a slightly bitter taste compared to when it is flavoured with additives, many people love a strong cup of black coffee. In fact, for some, it is part of their everyday diet. In this article, we talk about the benefits of drinking black coffee, how it can help you in losing weight, potential side effects, as well as how to make the perfect cup of black coffee.
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Nutrition value of black coffee
If you are looking for a drink that is low in calories, fats and carbohydrates, then black coffee is the perfect drink for you. Simply put, drinking coffee only becomes a cause for concern when you drink it regularly with milk, sugar, cream, etc. With these additives, even a single cup of coffee can contain as many calories as an extra-large slice of cake.
Typically, an 8-ounce cup of black coffee contains:
- 0% fat
- 0% cholesterol
- 0% sodium
- 0% carbohydrates
- 0% sugar
- 4% potassium
As you can see for yourself, black coffee does not provide calories, fats or cholesterol. However, this does not mean that it is “healthy” or “nutritional”. In fact, black coffee has very low nutritional value besides giving you low amounts of potassium. It’s just that it doesn’t add too many calories.
So, in simple terms, black coffee calories content is very low, which makes it an ideal drink for those who are looking for a regular drink that won’t harm their health. If you want to derive more nutrition from your coffee, then you can do so by choosing to go with different types of coffee drinks such as latte, mocha, cappuccino and others.
Black coffee for weight loss
Many people, even those who drink black coffee regularly, are unaware that the beverage is a great catalyst for losing weight. If you want to lose weight because of aesthetic or health reasons, or you just don’t feel good in your own body, it is no secret that diet is an important part of any weight loss journey. You must consume foods and beverages that will help you achieve your goal, and black coffee is one of them.
Below, we discuss black coffee benefits for weight loss:
- Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose, as well as fat cells.
- Black coffee also contains antioxidants, which help in the weight loss process.
- Since black coffee is rich in caffeine, it helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger.
- As mentioned before, black coffee is a low-calorie drink, and also does not contain fats or cholesterol. This means that you do not put on any weight by drinking black coffee daily.
- Many people love to take black coffee a few minutes before they hit the gym. This is because it can boost metabolism greatly, allowing you to reap more benefits from your workout session.
- Other black coffee benefits for weight loss include reduction of water content in the body. As a result of frequent urination, you will reduce excess water in your body, which helps in temporary weight loss.
If you are taking black coffee for weight loss, it is important to note that you should drink it without any additives. This means no sugar, cream, milk or any other added flavour. With such additives, then all these benefits discussed above are nullified because then your drink will contain calories, fats and cholesterol. That said, it is a must to follow a proper diet routine in order to lose weight. Find the diet plan best suited for you here.
Black coffee benefits
If you love black coffee, you will be happy to learn that the beverage offers plenty of benefits, both for your body and your mind. Let’s discuss these black coffee benefits in detail below:
It improves cardiovascular health
Regular intake of black coffee may lead to an increase in your blood pressure, but this effect diminishes with time. Studies have shown that drinking one to two cups of black coffee every day can reduce your risk of developing various cardiovascular diseases, including stroke. This means that over time, black coffee gives you a stronger heart. Besides, inflammation in the body is also reduced.
It improves your memory
Black coffee is known to be great for improving your memory. As we grow older, our cognitive skills get affected, and we are more likely to develop memory-related diseases such as Alzheimer’s, Dementia and Parkinson’s diseases. Drinking black coffee regularly can help combat these by keeping your brain fit and healthy. It keeps your nerves active, thus enhancing brain function.
It is good for your liver
One of the most important black coffee benefits is that it boosts liver health. Your liver is a vital organ in your body that carries out many functions. It’s important that you keep it healthy and black coffee is perfect for that. Regular intake of black coffee has been linked with the prevention of liver cancer, fatty liver disease, hepatitis as well as alcoholic cirrhosis. Studies have shown that people who consume four cups of black coffee every day have much lower chances of developing any kind of liver disease. This is because the contents of black coffee can help to lower the level of harmful liver enzymes that are found in the blood.
It helps you cleanse your stomach
Coffee is a diuretic beverage, which means that the more you consume, the more often you will urinate. This means that toxins and bacteria get flushed out from your stomach every time you urinate. This cleanses your stomach and keeps you generally healthy.
It may help prevent the risk of developing cancer
Studies have shown that regular consumption of black coffee may be linked with a lower risk of developing certain types of cancer such as liver cancer, breast cancer, colon cancer and rectal cancer. Coffee is great for reducing inflammation in your body, which helps to preventing tumour development.
It is rich in antioxidants
Many of the health benefits of black coffee are because of its rich antioxidant content. Strong antioxidants such as Potassium, magnesium, Vitamin B2, B3 and B5, as well as manganese can be found in black coffee.
How to make black coffee
While there is no one correct way of making black coffee and different people make their black coffee in their own ways, there are steps you can take to ensure that your beverage tastes amazing every time.
There are two ways you can make black coffee – by grinding it on your own, or by using a machine.
If you want a clear black coffee with a truly delicate taste, then grinding it on your own is the best option. Take about three tablespoons of coffee and grind them till they are as fine as sea salt. Boil about 600 grams of water. Add a filter to your dripper, filling it with the ground coffee. Gently tap the surface and pour it over in a cup. Your black coffee will be ready in no time.
Another option is to simply use a coffee machine, which most people do because of how convenient it is.
Side effects of black coffee
We have discussed the advantages of black coffee and how it helps in weight loss, but is all that good? Does it not have any side effects? Like everything, excessive intake of black coffee does result in side effects, which are discussed below:
- Too much black coffee releases high levels of stress hormones in your body, which only leads to anxiety and stress. It can be easy to feel jittery when you consume too much caffeine.
- Excessive coffee intake can seriously mess up your sleeping routine. It is recommended that you avoid coffee a few hours before bedtime if you want to get a good night’s sleep.
- Black coffee is rich in caffeine and acid, which means that excess consumption can lead to acidity in your stomach. You are likely to have cramps and abdominal spasms.
- Too much coffee in your system makes it difficult for your body to absorb minerals from your daily diet, such as iron, calcium and zinc.
Black coffee has plenty of health benefits and also aids in weight loss. It can help boost memory, increase metabolism, keep your liver and heart healthy, and helps in lowering your risk of developing cancer.
However, it should be taken in moderation because like anything, too much of it can lead to unwanted side effects. These include acidity, increased stress and anxiety, low rate of mineral absorption, and disturbed sleeping routine.
Overall, black coffee, when consumed in moderation, is a great beverage that does not contain calories, fats or cholesterol.
Frequently Asked Questions(FAQs)
A: Caffeine, an active ingredient in coffee, is the most commonly consumed psychoactive substance in the world. Coffee’s caffeine content is highly variable, ranging from 50 to over 400 mg per cup. A small home-brewed cup of coffee could provide 50 mg. As a general rule, an average 8-ounce (240-ml) cup of coffee offers around 100 mg of caffeine.
Several sources suggest that 400 mg of caffeine per day — the equivalent of 4 cups (945 ml) of coffee a day is safe for most healthy adults.
A: Black coffee has an element called chlorogenic acid, which is known to speed-up weight loss. If you consume black coffee after supper or dinner, the presence of chlorogenic acid slows down the production of glucose in the body. Moreover, the production of new fat cells is decreased, meaning lesser calories in the body. Black coffee consists of caffeine that very effectively increases metabolic activity and boosts energy level in our body. Better metabolic activities and high energy levels may lead to suppression of hunger in the body. However, make sure to avoid adding sugar or other sweeteners to make it a low-calorie drink. Also there are many people who end up weighing more due to excess water weight. Black coffee helps decrease the extra water content in the body through frequent urination. This method helps to shed those extra weight without any threatening side effects.
A: Although some studies suggest that coffee may be beneficial for weight loss, it may also negatively impact weight in several ways.
Caffeine may disrupt healthy sleep patterns
Caffeine acts as a stimulant by blocking the effects of adenosine, a chemical in your brain that makes you sleepy. This may be helpful if you need an extra jolt of energy. However, if consumed later in the day, coffee may interfere with your sleep patterns. In turn, this can lead to weight gain. Poor sleep is associated with higher body weight, increased appetite, and more cravings for processed food
Certain coffee drinks are loaded with calories and sugar
Although plain coffee is low in calories, many coffee beverages are packed with calories and sugar. Regular intake of sugary beverages, such as sweetened coffee blends, is associated with weight gain and a higher risk of obesity.
A: Caffeine present in coffee may also cause gastrointestinal discomfort by increasing the production of stomach acid (hydrochloric acid), which at the right level helps the body digest food. When you are drinking coffee on an empty stomach, this can add more acid in your body. Even decaffeinated coffee can stimulate the production of acid which, on an empty stomach, can be damaging to the lining of the stomach if consumed regularly. This can lead to indigestion throughout the day, Irritable bowel syndrome (IBS), heartburn and stomach ulcers.
Millets: Types, Benefits and Recipes
More and more people around the world are waking up to the uses of millets and consuming a diet rich in them. Speak to any fitness enthusiast, and they will vouch for the miraculous benefits of eating millets. They boost your health and improve weight loss, besides being gluten-free.
Eating healthy can seem like a task with the easy availability of junk food all around us. However, consumption of junk food on a long-term basis, as we are all aware is incredibly harmful to our health. A good way to get on the path to good health is to replace your unhealthy eating habits with healthier options. Millets are available in a variety of types, with each having its own health benefits. You can walk into a supermarket at any time of the year and still be able to find whole grain millets in stock. Why? They are cultivated across seasons.
Consuming millets as part of your daily diet is not a new concept. In fact, the population of central and southern India would consume millets almost regularly as a staple food until the Green Revolution made rice and wheat more accessible. They became sidelined as a staple food grain in India due to the government’s lack of recognition. The government proactively pushed rice and wheat in the subsidised public distribution system, deincentivising farmers from cultivating millets.
However, ditching rice or wheat bread completely for millets would not be healthy for your body. Practice grain diversity in your diet for wholesome nutrition.
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What are millets?
Millets are coarse grains which have been traditionally grown and eaten in the Indian subcontinent for the last 5000 years. They contain high nutritional value and are rich in proteins, vitamins, minerals and fibres. Unlike other cereals, millets require little water and ground fertility. They have long enjoyed the tag of “poor man’s food grain” due to its sheer affordability. However, of late, it has come into the notice of fitness-centric youngsters who are learning the wellness potential of this humble food.
Millets are generally divided into two broad categories –
Naked grains refer to the three popular millet types which are devoid of the hard, indigestible husk that some millets have. Namely, Ragi, Jowar and Bajra. These millets don’t require processing after harvest; they can simply be used after being cleaned. These are the major millet types which are largely cultivated and quite popular because of this ease of use.
Foxtail millets, Little millets and Kodo millets belong to this second type. These millet types consist of an indigestible seed coat. The husk on them needs to be removed before they are fit for human consumption. Once done by hand, these millets soon fell out of favour since the processing of these grains was never mechanised the way it was done for rice and other types of cereals.
Millets contain a host of micronutrients such as iron, calcium and phosphorus. Also, they take time to digest, which don’t cause the blood sugar spike associated with easily digestible food. Introducing millet into your diet can help you control diabetes for the same reason.
Millets are not only good for us but the environment too, as they are largely rain-fed crops and do not put pressure on our already diminishing water resources. Additionally, these grain crops do not attract pests and so, can grow perfectly well without the use of pesticides.
Types of Millets
Millets come in different shapes and sizes. The two broad categories of millets discussed above contain numerous kinds of millets. We will take a look at some of these different types of millets below –
Foxtail millet, or as it is indigenously called, kakum/kangni is commonly available as semolina or rice flour. Foxtail millet contains blood-sugar balancing healthy carbohydrates. Its iron and calcium content also helps strengthen immunity. What more? It helps regulate your blood cholesterol and increases HDL cholesterol levels in your body.
Finger millet, i.e. Ragi, is used as a healthier cereal substitute for rice and wheat. The millet variant is gluten-free and rich in protein and amino acids. Finger millet is supposed to aid brain development in growing children.
Pearl millet or bajra is incredibly nutrient-dense. It contains minerals such as calcium and magnesium, protein, fibre and iron. Practising daily consumption of pearl millet can be very beneficial for your health, such as helping you fight against Type II Diabetes.
Buckwheat is the millet type you should consume if you want to lose weight. It makes for a healthy food option for diabetics, helps lower blood pressure and improves cardiovascular health. Buckwheat also fights against diseases such as gallstones, childhood asthma and breast cancer.
Little millet is also a great millet option for those looking to lose weight. You can eat it as a rice replacement. It is high in fibre and filled with numerous minerals such as potassium, zinc, iron and calcium. It is also packed with the health benefits of vitamin B and works as an antioxidant for your body, once consumed.
Millets are rich in several beneficial nutrients such as phosphorus, magnesium, copper, manganese, and so on. Incorporating millet into your diet can help because of the following millet benefits –
Aids weight loss
The calorie content of millets is incredibly low, and so, they are a great food product for weight loss hopefuls. Not just those looking to lose weight, millet benefits people who are conscious of their fitness too. It helps them maintain their energy level throughout the day without having to keep eating constantly to refuel themselves.
Millets also keep you satiated for longer than other carbohydrates which are digested within a couple of hours of being consumed. When you consume millets, you feel fuller for longer as they take some time to get digested and absorbed into your body. You don’t have to reach out for unhealthy snacks, as a result.
Keeps your blood sugar levels low
Consuming millets can pre-empt people from developing diabetes, because of its low glycemic index.
It boosts your immunity
Our body’s immunity is built on the protein we consume. Millets provide a great source of protein and can help build and strengthen our immunity. The stronger our immunity, the less disease-prone we will be.
Reduces cardiovascular risks
Millets contain essential fats, which provide our bodies with natural fat. It also helps excess fat from being deposited over our muscles, which then effectively lower our risk of high cholesterol, strokes and other heart complaints. The potassium content in millets regulates your blood pressure and optimise your circulatory system.
The magnesium contained in millets can reduce how frequently you experience migraines and bring down the severity of your asthma complaints. Unlike wheat, millets don’t contain the allergens which lead to asthma and wheezing.
Helps your digestion
Millets are a rich fibre source which can benefit digestion by helping alleviate bloating, gas, cramping and constipation. Good digestion keeps digestive complaints like gastric/colon cancer and kidney/liver complaints away.
Acts as an antioxidant
Millets can help your body detox because of its antioxidant properties such as quercetin, curcumin, ellagic acid and other useful catechins which help flush out toxins from your body and neutralise the enzymatic actions of your organs.
The uses of millets are diverse. You can cook millets for breakfast, as lunch serving or for dinner. You can use millet rice instead of white rice in your recipes, and your food preparations will be significantly healthier. Below we share a rice-substitute millet preparation recipe. Hope you like it!
Vegan Millet Sushi with Roasted Root Vegetables and Broccoli Cream
Serving Size – 5 sushi rolls
Preparation Time – 45-50 minutes
For the Roasted Root Vegetables
- 1 tbsp oil
- ¼ tsp salt
- 100g each of carrot, turnip, root celery and beet strips
For the Broccoli Cream
- 50 g each of peeled sunflower seeds and broccoli florets
- 180 ml cold water
- 1 tbsp soy sauce
For the millet
- 250 g uncooked millet
- 1.2 l water
- ½ tsp salt
You will also need 5 nori sheets and tamari sauce for serving.
- You will have to bake the vegetables first. Preheat the oven to 400F and then put your vegetable strips onto a covered baking tray with a sprinkling of oil. Sprinkle some salt over the vegetables and bake the vegetables in the oven for 35 minutes or until lightly browned. Take the tray out of the oven and allow the baked vegetables to cool.
- Now, prepare the millet by mixing the millet with water and salt and bringing it to a boil. Boil this mixture on medium heat for about 15 minutes. Once the millet has softened, keep it aside and let it cool down.
- Boil the broccoli florets and sunflower seeds in water for 15 minutes and then drain and rinse these boiled vegetables with cold water. Add this boiled broccoli and sunflower seeds to a blender along with cold water, soy sauce and vinegar. Blend for a handful of minutes until you obtain a smooth mixture and set aside.
- Take a rolling mat and your nori sheets and prepare to make your sushi! Add about a tablespoon of millet and spread it out, then add some roasted veggies and a little of that broccoli cream. Moisten the top of the nori sheet with some water and then, roll it into a tight sushi roll. Repeat it five times. Use a sharp wet knife to cut the sushi into pieces. Serve this sushi with leftover broccoli cream and tamari sauce. Enjoy your millet rice sushi and don’t forget to pass on the recipe!
Millets are a coarse grain, cultivated in the Indian subcontinent, for ages now. Yet, it always flew under the radar with the presence of more popular cereals like rice and wheat. Suddenly, health and fitness aficionados from across the world have sat up and taken notice of the immense health benefits that this humble food grain offers.
Millets, once a staple in India, fell out of favour as the government popularised the cultivation of other cereal grains. Unlike wheat and rice, millet cultivation is incredibly sustainable. Millets can grow in any climate; they are mainly rain-fed and are not prone to pests. So, millets can be grown in areas where water resources are not easily available too. They are not expensive to farm as they do not require expenditure on pesticides.
The world has recently realised the wealth of nutrients that millets contain. It is being hailed as a superfood, even called as a miraculous food product. Why? Millet benefits our bodies by strengthening our immunity, keeping diseases in check and also aiding weight loss. Unlike other cereals, millets take longer to break down in the body and so, keep us satiated for longer.
Millets are available in a range of options. Each type of millet carries its own health benefits. Largely, all millet types promote good health and wellness. They contain antioxidants, micronutrients, protein and a host of other beneficiary vitamins for our body.
If you are planning to introduce millets into your daily diet, you don’t need to worry about how. You can use millets as a cereal substitute, prepare lunch out of it, make porridge, infuse it into your cupcake – the uses of millets in cuisine can be endless.
Don’t be taken in by health fads. If you’ve spent money on Quinoa, know that millets will provide you with much the same health benefits for a much lesser price. Also, millets are far more versatile and can adapt itself to more dishes than quinoa. Why wait, include millets into your everyday diet and notice the little positive changes it brings to your life.
Frequently Asked Questions(FAQs)
A: Millet are carbohydrates, not protein.
A: Both of them are high fiber grains. However, rolled oats being processed may take the second place compared to whole millets as they are not processed.
A: Millet are goitrogenic, that means it might interfere in the iodine absorption in the body. Hence it is necessary to limit millet in people suffering from Hypothyroidism condition.
A: All varieties of millet have their own positives. Consuming them in the right amounts can only help improve your overall health.
Endometriosis Support Online | POPSUGAR Fitness UK
Image Source: Unsplash
After my endometriosis diagnosis, I honestly didn’t know where to start when it came to alternative treatment options. I’d already had surgery, which did help my symptoms, but I was by no means cured. I found myself needing more than what doctors were offering. There was very little information given to me, and after being told by a specialist to just return when my pain got “bad enough for another surgery,” I realised I was going to have to do some research for myself and figure out how to minimise my symptoms in other ways.
If you’re unfamiliar, endometriosis affects 1 in 10 women, but despite being a common condition, it’s under-researched and very often misdiagnosed — so much so, the average diagnosis time is a staggering 7.5 years.
I’ve had multiple appointments with doctors about my endometriosis, and although I couldn’t survive without the NHS and absolutely appreciate it, after asking my consultant what dietary changes I could make to ease inflammation, I was told “there is no scientific evidence to prove diet makes a difference, so that won’t help.” FYI, a specific endometriosis diet exists, and this book helped me. I knew I had to take matters into my own hands. But it wasn’t private healthcare or specialists I turned to, it was strangers on the internet.
I found support groups, personal blogs, and Twitter accounts dedicated to supporting women with endometriosis and sharing experiences. I followed these accounts, read up on their stories, and realised that I wasn’t alone in my unpredictable symptoms. I got in touch with women while researching ways to cope day-to-day with the condition and ended up communicating with many on them on a semi-regular basis.
Their conditions vary, some also have adenomyosis, some are unable to continue working, and some are sadly sharing their experiences with infertility. These women share their struggles, their triumphs, and their experiences with different treatments. This offers support that you probably won’t find in a doctor’s office. Fortunately, I am still able to work and my endometriosis isn’t as severe as a lot of these women, but they still offer support in a way that others many not understand. I am still trying to figure out how to adapt my life to not “overdo it,” this means finding exercises that don’t aggravate my pain, but still allow me to be active. One of these ladies suggested yoga and now it’s an integral part of my routine to keep my pain minimal.
The online community is a also great way to communicate with other women about their experiences with treatments that aren’t yet widely researched. I asked a few women what their experiences were with zoladex infections, as this is a treatment I was offered. I came to the conclusion that, actually, despite what doctors were suggesting, it wasn’t a path I was ready to go down yet. Thanks to first hand advice from women really going through it, I was able to make an informed decision.
So here’s to all the women on the internet who literally help each other to get through a day at a time, despite the difficulties and pain that get in the way. The internet offers a support system that wasn’t available to the generation before us and I’m so grateful to have it. I’ve included some blogs below that may help you if you’re looking for first hand experiences, advice, or just want to read up on the condition.
Vans and CoppaFeel! Create Breast Cancer Collection
In honour of breast cancer awareness month, which kicked off on Oct. 1, Vans partnered with UK-based breast cancer-awareness charity, CoppaFeel! to create a supercute collection that we need in our wardrobes immediately. The line includes clothing and footwear, and each piece is decorated with one of four breast-themed illustrations, or the positive affirmation, “You’ve Got This,” which is a subtle nod to the the charity’s message that stresses the importance of self-examinations.
CoppaFeel! is dedicated to educating people on the signs and symptoms of breast cancer, promoting early detection, and encouraging young people to get to know their bodies. The charity was founded in 2009 by Kristin Hallenga and her twin sister Maren, after Kris was diagnosed with breast cancer at the age of 23. At the time, she was unaware that the disease even affected people in their twenties. This campaign with Vans will help them spread their message further.
Every piece in the line, which includes Vans’ classic slip-on shoe, lace-up shoe, a cap, and denim jacket, feature one of four breast-themed illustrations — all hand-drawn — showing women of all shapes, colours, and sizes. “The illustration style uses simple shapes and minimal line work to highlight the bold use of colour and the unity of interlocking figures,” says Vans footwear designer, Diandre Fuentes. “Breast Cancer is a disease that affects everyone regardless of their race or status, and we wanted the women in the illustrations to reflect this reality.”
One of the designs is a literal blueprint, showing people how to check their own breasts at home, tying in with CoppaFeel!’s early detection ethos. “This partnership will allow us to tell more people why checking their boobs is so important, and in return, save lives,” says Kris Hallenga. “CoppaFeel! exists to stamp out the late detection of breast cancer by educating everyone — girls, boys, and non-binary pals about their boobs and encourage them to get anything abnormal checked out.”
The collection goes on sale in Vans stores and their website from today, and will raise over $200,000 USD for CoppaFeel! If you’re based in London, you can also support CoppaFeel! this breast cancer awareness month by purchasing a ticket to their annual Festifeel (get it?) on Saturday Oct. 12. There’ll be live performances (from James Bay, for one), and comedians throughout the afternoon, and it’s all for a good cause.
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