Coffee and Health: Light Roast vs. Dark Roast, Cholesterol, Blood Sugar, and Heartburn
Coffee Roasting and Health:
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Cholesterol-raising Compounds:
- Light roast non-paper-filtered coffee may have double the cholesterol-raising compounds compared to dark roast.
- Darker roasts destroy more cholesterol-raising compounds.
- Paper filters eliminate 95% of these compounds regardless of roast.
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Antioxidants:
- Dark roasting may destroy up to 90% of chlorogenic acids, antioxidants thought to provide many benefits of coffee.
- Light roast retains more antioxidants.
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Pesticides and Toxins:
- Dark roasting can reduce pesticides and ochratoxin, a fungal contaminant and kidney toxin, by over 90%.
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Combustion Compounds:
- Dark roasts contain more polycyclic aromatic hydrocarbons, potential carcinogens.
- Dark roasts still contain a fraction of toxic compounds compared to grilled chicken.
Study Findings on Roast Differences:
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Weight Loss:
- Overweight individuals lost about six pounds in one month drinking dark roast compared to light roast.
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Blood Sugar Response:
- No significant difference between light and dark roast on blood sugar after high sugar intake.
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Stomach Discomfort:
- Dark roast suppresses stomach acid secretion more than medium roast.
- Low-acid coffees (long-roasted) claimed to reduce heartburn and indigestion.
- However, a study funded by a low-acid coffee company found no difference in heartburn or stomach discomfort between their product and regular coffee.
Filtered Coffee and LDL Cholesterol:
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Cafestol Identification:
- The fatty substances in coffee oil raise cholesterol, but paper filters seem to block these.
- Espresso and non-paper-filtered coffee have more cholesterol-raising substances.
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Filtered Coffee Doubts:
- Some studies suggest filtered coffee may raise cholesterol to some degree.
- A study showed that despite paper filtration, high cafestol coffee raised LDL cholesterol.
Coffee, Tea, and Artery Function:
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Artery Dilation:
- Caffeinated coffee reduces artery dilation within 30 minutes, decaffeinated coffee does not.
- Decaf may actually improve artery function.
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Tea Consumption:
- Tea enhances artery function and improves coronary blood flow.
- Adding milk to tea may undermine its protective effects.
Conclusion and Recommendations:
- Coffee drinkers should consider the roast type and filtration method based on their health goals.
- For those with high cholesterol, trying a lower cafestol coffee or cutting out coffee might be beneficial.
- Tea, especially without milk, is recommended for better artery function.
- Scan nutrition research via accessible resources to make informed decisions inspired by evidence-based nutrition.
Note: All proceeds from the speaker's book sales are donated to charity, and their organization offers free nutrition updates and information.