Coffee?Matteo Bassetti: "It can increase 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 integral part of a healthy lifestyle.One rule: no sugar and exaggeration

coffee?Matteo Bassetti: "Improves metabolism and helps you lose weight. How and how much to drink per day"

Antioxidants, effects on metabolism and possible effects on longevity: the daily cup is an integral part of a healthy lifestyle.With one rule: no sugar or excess.

"For years, it has been viewed with suspicion as an indulgence in moderation. But coffee, the symbol of Italianness in the world, can offer a variety of benefits."Medical and science communicator Matteo Bassetti agrees, with a clear premise: "As long as you don't overdo it."

Due to its fate like alcohol, coffee was accepted as a restricted habit for a certain time.Today, the picture looks different."If consumed black, without added sugar or calories such as cream or toppings, it's a drink full of bioactive substances," Bassetti says.

What substance is responsible for the effects of coffee?

"The most important is caffeine, an alkaloid that can block adenosine - a molecule that promotes sleep and reduces neuronal activity - increasing alertness, alertness and concentration. But coffee contains polyphenols and other bioactive molecules that have antioxidant and anti-inflammatory effects. These compounds help prevent oxidative stress and protect cells from free radical damage."

Other documented benefits?

"Many observational studies have linked moderate coffee consumption with a reduction in the risk of cardiovascular disease, with a lower incidence of heart attack and stroke. Epidemiological evidence also suggests a possible protective effect against neurological diseases such as Parkinson's and Alzheimer's, which is probably linked to the activity of caffeine and polyphenols. The benefits on liver health and the reduction in the incidence of the disease of 2 that have been observed are also good for the possible improvement of insulin, which has been observedtype 2.

Is there really a connection between coffee and gut microbiota?

"Several studies published in Nature Microbiology have highlighted how polyphenols and other compounds in coffee can alter the composition and diversity of microbial communities in the gut, influencing metabolism, immune response and systemic inflammatory processes. This is a growing field that helps explain some of the beverage's systemic effects."

Does Coffee Make You Lose Weight?

"Putting it this way can be misleading. Caffeine is known for its ability to slightly increase basal metabolism as it stimulates thermogenesis (thermogenesis) and the use of fat as an energy source (lipolysis). Some studies have shown it can increase energy expenditure by 3-12%, but the effect varies depending on the amount consumed and the individual's sensitivity. It can also improve physical performance. It reduces fatigue and promotes the use of fatty acids during physical activity activities. In summary, caffeine can help with weight loss, butBy itself, it is not a miracle cure and is not sufficient.”

What do we know about longevity?

"Coffee cannot be said to prolong life in the literal sense, but there is scientific evidence that moderate consumption is associated with longer life. Studies involving hundreds of people have found that those who regularly drink two to four cups a day have a 15-17% reduction in liver disease compared to non-drinkers, however, observational data."

"They do not show a direct cause and effect relationship, although the consistency of the results in different populations indicates that polyphenols have benefits related to the effect of antioxidants, modulating inflammation, improving insulin sensitivity and possible effects on the intestinal microbiota, as suggested by a study by Markulli University of the BBC Quinkler University of London."

In short, it is not an elixir of life.

"Not really, but in moderation, without added sugar, it can be part of a lifestyle that supports longevity without denying that nutrition, exercise, sleep and genetics depend on more than just one cup."

What is the correct intake for a healthy adult?

The safe threshold is about 400 milligrams of caffeine per day, which is equivalent to four or five cups of espresso.Within these limits, it is considered safe for most healthy adults.

Who should reduce intake?

"People with insomnia, anxiety disorders, tachycardia, uncontrolled hypertension or gastritis may be more sensitive to the effects of caffeine. Caution is advised during pregnancy: in general, no more than 200 milligrams per day (about one or two glasses). The individual response remains crucial, as it also depends on the metabolism of caffeine."

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

"There is no universal time frame. The half-life of caffeine is four to six hours, but it can vary greatly from person to person. Some people metabolize the substance quickly and coffee in the evening does not affect them. Others, who are more sensitive, may have problems sleeping even if it is consumed in the afternoon."

What about children under 12?

"There is absolutely no prohibition.But caution should be taken to avoid habitual consumption.Young people's bodies are more sensitive to stimulants. However, this also applies to many alternative beverages that are often not taken seriously, such as energy drinks or sugary soft drinks.and has high levels of sugar and stimulantsThis often has a severe effect on metabolism.”

Let the writer bring back the coffee.

«I prefer to say: let's reduce prejudices.I repeat: if consumed in moderation, bitter and without added sugars, coffee can be part of a healthy lifestyle.Scientific evidence - including research on the microbiota published by Nature Microbiology - helps to clarify how a simple cup can have a complex and, in many cases, favorable biological effect.the country that has transformed roasting into an internationally recognized excellence, so that the daily ritual of coffee can be a conscious pleasure, not an accepted vice."