According to scientists at the Karolinska Institute in Sweden, drinking coffee can lower the risk of developing Type 2 diabetes. Their work was published in March of 2018 in the journal Nutrition Review.
The researchers put together the information found in thirty studies and analyzed the information as if it were one study. They found individuals who drank five cups of coffee each day had a lower-than-average risk of developing Type 2 diabetes when compared with the rest of the participants. The group who drank five cups of coffee daily were also less likely to develop Type 2 diabetes than those who drank no coffee whatsoever. The results were similar for regular coffee and decaffeinated coffee. From this information, the investigators concluded drinking coffee lowers the risk of developing Type 2 diabetes.
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How does coffee drinking lower the risk? Researchers list several possible mechanisms...
1. Thermogenic - causes the body to generate heat by burning stored fat. Lowering the amount of fat in the abdominal area makes for fewer hormones being released from the fat cells. These hormones regulate energy and fat storage but can put things out of balance
2. Antioxidative - oxidative reactions make for free radicals, which can damage the cell.
3. Anti-inflammatory effects - Type 2 diabetes is an inflammatory condition.
What is in a cup of coffee?
- nicotinic acid - this can also be made by the body.
- magnesium - helps keep the heartbeat steady, fights high blood pressure, and helps make bones grow strong.
- potassium - needed for bones, muscles, and heart.
- pantothenic acid (vitamin B5) - helps in breaking down protein,
- carbohydrates, and fats.
- riboflavin (vitamin B2) - see below.
- folate - helps in making DNA.
- niacin - helps make particular enzymes.
- vitamin E - an antioxidant.
Most of the list above is present in small quantities in coffee, except for riboflavin which supplies 11 percent of the recommended daily allowance (RDA). Riboflavin (vitamin B2) is essential, meaning our body does not make it and so must be provided through the food we eat or through supplementation.
Signs and symptoms of riboflavin deficiency include...
- a sore throat,
- painful peeling of the lips and sores inside the mouth,
- an inflamed tongue,
- conjunctivitis (inflammation of the eye),
- seborrhea, and
Other foods that supply riboflavin...
- mushrooms ½ cup - 0.23 mg (14% DV)
- spinach - ½ cup - 0.21 mg (12% DV)
- almonds - 1 oz - 0.323 mg (19% DV)
- sun-dried tomatoes
- leafy green vegetables such as lettuce, kale, swiss chard, collard greens, bok choy, turnip greens, and mustard greens
- mushroom - ½ cup - 0.23 mg (14% DV)
- spinach ½ cup - 0.21 mg (12% DV).
Several researchers have reported while coffee contains several vitamins and minerals benefitting your health, the consumption of coffee reduces levels of interleukin and isoprostane, which are both biomarkers of inflammation.
Type 2 diabetes is not a condition you must just live with. By making easy changes to your daily routine, it is possible to protect your heart, kidneys, eyes, and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience.
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