Hoe gezond is het drinken van koffie?

koffie is het wel zo gezond

Nederland houdt van koffiedrinken

Meer dan 80% van de Nederlanders drinkt regelmatig koffie, met een gemiddelde consumptie van 531 gram per dag in 2017. Hiermee komt Nederland op de vijfde plek te staan van de landen waar de meeste koffie wordt gedronken. 

Maar hoe gezond is het drinken van koffie eigenlijk?

In dit artikel leggen we je uit:

  • Welke stoffen er in koffie zitten?
  • Zit er verschil in hoe de koffie wordt gezet?
  • Zit er een verschil in soorten koffiebonen?
  • Gezondheidseffecten van koffiedrinken
  • Voor- en nadelen van koffiedrinken
  • Drinkadvies voor koffie

Welke stoffen zitten er in koffie?

Koffie bevat minimale, verwaarloosbare hoeveelheden koolhydraten, eiwitten en vetten. Één kop (zonder suiker en melk) levert minder dan 1 kcal op. Er zitten echter wel ongeveer 800 verschillende bioactieve stoffen in 1 kopje. Onder andere het bekende cafeïne en een aantal vitaminen en mineralen. Daarnaast zijn er ook andere stoffen die vrijkomen bij het bereiden van de koffie(bonen) of al aanwezig waren in de koffieplant. We gaan de belangrijkste toelichten, namelijk cafeïne, cafestol, kahweol en polyfenolen.

Cafeïne

De bekendste stof is cafeïne. Cafeïne maakt ons alert en wakker en verbetert de concentratie. Dit maakt koffie het ideale drankje om mee op te staan, voor op het werk of om gezellig te kletsen met vrienden. De hoeveelheid cafeïne is afhankelijk van de soort koffie en hoe het gezet is. Het lichaam went aan de cafeïne, hierdoor heb je steeds meer nodig om hetzelfde effect te bereiken.

De werking van cafeïne kan verschillen per persoon. Er zijn namelijk verschillende genen die de werking en afbraak van cafeïne reguleren. Het type gen dat je hebt kan er bijvoorbeeld voor zorgen dat cafeïne snel of juist langzaam wordt afgebroken. Je genen bepalen dus hoe lang je de effecten van cafeïne ondervindt, en hoe snel je naar dat tweede, of derde kopje koffie snakt. Gemiddeld genomen duurt het opgewekte gevoel van cafeïne ongeveer 3 uur, met een opnametijd van 30 minuten.

Acrylamide

Vermoed wordt dat een hoge inname van acrylamide een kankerverwekkende werking heeft, maar dit is bij mensen nooit  bevestigd. De stof ontstaat bij het verhitten van zetmeelrijkeproducten (zonder water) boven de 120 graden. Naast koffie, komt het ook voor in bijvoorbeeld friet, chips en (geroosterd) brood. Acrylamide afkomstig uit koffie hoef je in principe geen zorgen over te maken. Wees er wel attent op dat je niet teveel acrylamide van verschillende bronnen binnenkrijgt indien je voedingspatroon rijk is aan verhitte zetmeelrijke producten.

Cafestol en kahweol

Cafestol en kahweol zijn stoffen die de cholesterol kunnen verhogen. De aanwezigheid van deze stoffen is afhankelijk van hoe de koffie is gezet. Kahweol heeft daarnaast een anti- oxidatieve (het tegengaan van vrije radicalen en ontstekingsreacties) werking en schijnt een kankerwerende functie te hebben.

Polyfenolen

Polyfenolen zijn plantenstoffen die tot de antioxidanten behoren. Ze hebben een ontstekingsremmend effect en maken vrije radicalen onschadelijk. Daarnaast zouden ze ook een kankerbestrijdende functie kunnen hebben.

Zit er verschil in hoe de koffie is gezet?

Hoe de koffie is gezet heeft invloed op de hoeveelheid cafestol en kahweol die in de koffie zit. Zoals eerder beschreven hebben deze stoffen een cholesterol verhogende werking. Bij filterkoffie, waarbij gebruik is gemaakt van een papieren filter, blijven deze stoffen in het filter zitten. Bij ongefilterde koffie komen deze stoffen gewoon in de koffie terecht. Om deze reden kan filterkoffie beter voor je gezondheid zijn dan ongefilterde koffiesoorten. Houdt hier vooral rekening mee als je een te hoog cholesterolgehalte hebt.

Filterkoffie & Oploskoffie

Door het papieren filter bevat een kopje filterkoffie slechts 0,1 mg cafestol. Deze hoeveelheid is verwaarloosbaar. Alhoewel je voor oploskoffie geen filter gebruikt, bevat het net zoals filterkoffie 0,2 mg cafestol per kopje. Het filteren is namelijk al op grote schaal in de fabriek gebeurd. Oploskoffie is daarentegen niet gefilterd en bevat dus meer cafestol.

Koffiepads (Senseo)

Ondanks dat het filter van de koffiepad heel dun is, is het net zo effectief in het opvangen van cafestol en kahweol als een papieren filter. Koffiepads bevatten daarom net zo weinig van deze stoffen als filterkoffie.

Koffiecapsules (Nespresso en Dolce Gusto)

Bij koffiecapsules, van bijvoorbeeld Nespresso en Dolce Gusto is er geen filter aanwezig. De koffie wordt in een luchtdichte capsule bewaard waar vervolgens heet water doorheen wordt geperst. Dit heeft als resultaat dat een kopje koffie gemaakt van capsules rond de 1 mg cafestol kan bevatten. Drink daarom niet meer dan 3 á 4 koffiecapsules per dag.

Espresso

Espresso wordt gezet onder hoge druk waarbij geen filter aan te pas komt en heeft 1,5 mg cafestol per kopje. Er wordt om deze reden aangeraden om niet meer dan 3 kopjes espresso per dag te drinken.

Cafetière of French press

Een cafetière of french press is een glazen pot waarbij kokend water direct op de gemalen koffie wordt gegoten. Vervolgens wordt met behulp van een metalen filter het koffiepoeder naar de bodem gedrukt. Deze koffie bevat maar liefst 3,5 mg cafestol per kopje. Er wordt daarom aangeraden om hier niet meer dan één kopje per dag van te drinken.

Koffie

Zit er een verschil in de gezondheid van koffiebonen?

Koffiebonen zijn niets meer dan de geroosterde zaden van een koffieplant. Er zijn zestig verschillende soorten koffieplanten. Voor koffieproductie zijn er maar twee koffieplanten belangrijk, namelijk Coffea Arabica en Coffea Canephora Laurentii. Van deze koffieplanten worden Arabica en Robusta koffiebonen gemaakt.

Er zijn lichte verschillen tussen deze twee koffie boonsoorten. De Arabica bevat ongeveer de helft minder cafeïne dan de Robusta. De Robusta is over het algemeen pittiger, bitterder en minder aromatisch in tegenstelling tot de Arabica. Verder bevat Robusta ongeveer de helft minder cafestol en zeer lage hoeveelheden kahweol ten opzichte van Arabica.

De gezondheidseffecten van koffiedrinken

De vele verschillende stoffen die in koffie zitten hebben allerlei effecten op je gezondheid die zowel negatief als positief kunnen zijn. Bovendien kan het per persoon sterk verschillen. 

Ontwenningsverschijnselen van koffie

Wanneer je plotseling stopt met koffie (of cafeïne) drinken kan het voor ontwenningsverschijnselen zorgen in de vorm van hoofdpijn, verminderde alertheid en sufheid. Dit kan na 12 tot 48 uur optreden wanneer je plotseling stopt met cafeïne drinken. De ernst van de symptomen hangt samen met hoeveel cafeïne die er gedronken werd en voor hoelang. De ontwenningsverschijnselen kunnen worden voorkomen door stap voor stap te minderen met het drinken van koffie. 

Koffie en de vocht vasthouden

Er wordt vaak gedacht dat het drinken van koffie leidt tot het vasthouden van vocht en uitdroging. Dit is echter niet waar. Het plotseling drinken van koffie, met daarvoor een aantal dagen onthouding, kan ervoor zorgen dat de urine uitscheiding tijdelijk toeneemt. Zodra het lichaam eraan ‘’went’’ gaat de uitscheiding weer terug naar normaal. Verder zijn er geen verstoringen in de vochthuishouding gevonden bij matig koffiegebruik (tot maximaal 5 koppen per dag).

De voordelen van koffie drinken voor de gezondheid

  • Het drinken van koffie verlaagt de kans op hart- en vaatziekten.
  • Koffiedrinkers hebben een lager risico op diabetes type 2.
  • Koffiedrinken verkleint de kans op bepaalde kankersoorten.
  • Langdurig matig koffiegebruik beperkt mogelijk de gevolgen van een schadelijke beroerte.
  • Verlaagt de kans op galblaasziekte.
  • Koffie kan de vorming van leverziekten beperken.
  • Kan tijdelijk de mentale prestaties bevorderen.
  • Koffiedrinken lijkt de kans op een depressie te verkleinen.

De nadelen van koffie drinken voor de gezondheid

  • Ongefilterde koffie verhoogt het cholesterol.
  • Het drinken van koffie beperkt de opname van bepaalde vitaminen en mineralen.
  • De cafeïne kan zorgen voor slaapproblemen, hoofdpijn, rusteloosheid, angstgevoelens suizende oren en hartkloppingen.
  • Koffiedrinken als je borstvoeding geeft kan het kind onrustig maken.
  • De cafeïne kan bijdragen aan uitgeputte bijnieren.
  • Je kan afhankelijk worden van koffie en minder goed functioneren bij onthouding.
  • Geeft mogelijk een (licht) verhoogde bloeddruk.

Wil je meer informatie over de gezondheidseffecten van koffie? Kijk dans eens op www.koffieengezondheid.nl

Voedingsadvies koffiedrinken

Het advies is om per dag niet meer dan 4 tot maximaal 5 koppen koffie te drinken in verband met de aanwezigheid van cafeïne. Langdurig een teveel aan cafeïne kan bijdragen aan slapeloosheid, rusteloosheid, angst en bijnieruitputting. Voor een betere nachtrust is het verstandig om een aantal uur voor het slapen geen cafeïne te drinken. De tolerantie voor cafeïne kan per persoon verschillen, luister daarom goed naar je lichaam. Kies eventueel voor cafeïnevrije varianten.

Het is nog niet duidelijk of cafeïne consumptie tijdens de zwangerschap schadelijk is voor het ongeboren kind. De ESFA raadt om tijdens de zwangerschap niet meer dan 200 gram cafeïne per dag te nemen. Daarnaast kan het drinken van koffie als je borstvoeding geeft het kindje onrustig maken, de cafeïne komt namelijk ook in de borstvoeding terecht.

Koffie bij de maaltijd?

Drink koffie niet bij de maaltijd. Het hindert namelijk de opname van bepaalde mineralen en vitaminen die in de voeding zitten. Sowieso is het geen goed idee om te drinken bij de maaltijd, omdat dit het maagzuur verdunt en eveneens zorgt voor een minder goede opname van voedingsstoffen. 

Conclusie

Kies bij voorkeur voor gefilterde koffie, ongefilterde varianten bevat namelijk cafestol en kahweol die het cholesterol verhogen. Onder filterkoffie vallen ook: oploskoffie (met uitzondering van espresso filterkoffie) en koffiepads (senseo). Koffiesoorten die niet gefilterd zijn: Koffiecapsules (Nespresso en Dolce Gusto), espresso, Cafetière of French press en kookkoffie.

Als je er toch voor kiest om ongefilterde koffie te drinken, houdt dan de volgende richtlijnen aan:

  • Espresso: niet meer dan drie kopjes per dag
  • Koffiecapsules: niet meer dan drie á vier kopjes per dag
  • Cafetière of French press: niet meer dan één kopje per dag
  • Kookkoffie: niet meer dan één kopje per dag

Koffie zonder suiker past volgens de ‘Schijf van Vijf’ in een gezond eetpatroon. Wel is het belangrijk dat je goed op let wat voor koffie je drinkt en hoeveel je drinkt. Koffie is dus niet slecht voor je gezondheid, mits je met mate drink en niet de maximale hoeveelheid van 5 kopjes per dag overtreft.

Schrijf je in voor onze nieuwsbrief en volg ons op Social Media als je meer interessante artikelen wilt ontvangen!

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