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Megan’s family has a history of type 2 diabetes.  Her mom, dad, older sister and aunt all have it and the doctors even said that the diabetes had contributed to both her father’s heart attack and her aunt’s nerve damage.  That was more than enough to scare Megan into learning as much about diabetes as possible in order to avoid getting it herself.  No matter how busy she got, she was making sure her health was her number one priority.

For people like Megan that are trying to reduce their risk of type 2 diabetes, a new study coming out of the Netherlands may be of great interest.

Study:
Scientists from Julius Centre for Health Sciences and Primary Care looked at how consumption of coffee and tea may impact the risk of type 2 diabetes.  They sent out a food-frequency questionnaire to 40,011 participants to assess coffee and tea consumption and other lifestyle and dietary factors, with an average follow up time of 10 years.  The scientists also examined blood pressure, caffeine, magnesium and potassium as possible contributing factors.  What they found out was that daily consumption of at least 3 cups of coffee and/or tea reduced the risk of type 2 diabetes by approximately 42%.  However, there was no association found with blood pressure, magnesium, potassium and caffeine.

What does this mean?
This means that drinking at least 3 cups of coffee and/or tea daily may lower your risk of type 2 diabetes.  However, scientists are unsure what it was in the coffee or tea that caused this decreased risk.  So, yes more studies still need to be done.  But at least you will have one more reason to feel good about drinking your coffee or tea!

Source: Julius Centre for Health Sciences and Primary Care, University Medical Centre Utrecht, Netherlands, Diabetologia. 2009 Sep 1. (via PubMed)

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Whenever I enter a coffee shop, I find the smell of coffee intoxicating.  It is so rich, warm, inviting, relaxing and invigorating all at once that it feels like it must be a drug. There are so many different ways you could describe the wonderful scent of coffee. But what is it about the smell of roasted coffee beans that most of us find so delightful?

Study:
Well, a group of international scientists led by Han-Seok Seo of Seoul National University is shedding some light on how the aroma of coffee might positively affect our brains.  These researchers studied gene and protein expression in the brains of lab rats.  And what they found was quite surprising!  They found that the aroma of coffee did have a beneficial effect on rats brains who were stressed by sleep deprivation. They found that when these rats inhaled the aroma of coffee, there was a change in the levels of activity of 17 genes and in the level of some brain proteins that helped reduce the stress level of the sleep deprived rats and initiated healthy antioxidant activity.

So, what does that mean?
Well, it may mean that you may not have to drink coffee to get health benefits from it.  Just smelling coffee may reduce your stress level by altering the activity of genes in your brain.  Does that mean you should run out and buy a bag of roasted coffee beans and inhale it whenever you are stressed or don’t get enough sleep?  Not necessarily. More research is still needed, especially human studies, but so far the findings of this study are encouraging.  You never know, the aroma of coffee may improve your health!

Source: Journal of Agricultural and Food Chemistry, 2008, 56

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It had been one of those days.  Aaron had been unfocused and unproductive all morning.  Thinking that a short break might help, he headed to the break room and poured himself a tall cup of coffee. After stirring in three tablespoons of French vanilla non-dairy creamer, he took a sip.  He smiled.  He never could handle the stuff black, but with the creamer it was just right.  Grabbing a couple packs of sugar, just in case, he headed back to his cubicle to see if he could finally get some work done.

Many people enjoy the taste of non-dairy creamers in their coffee just like Aaron.  Some enjoy the plain versions, while others like to indulge in the flavored varieties, such as Irish cream, hazelnut, French vanilla, amaretto or toffee nut.  The problem is that even though non-dairy creamers might make our drink look and taste better, they might not be that healthy.

Why are non-dairy coffee creamers unhealthy?
The worst things about non-dairy creamers are all hidden.  You may not know the amount of calories, saturated fat, trans fat and sugar non-dairy creamers can add to a drink.  That is not completely your fault.  The nutrition labels on these products are misleading.  Here are 2 things to be wary of when buying creamers:

1. Portion size: The serving size listed on non-dairy creamers is 1 teaspoon and that serving only has 10 calories.  So, initially you might think that creamers are not contributing too many extra calories.  But how many teaspoons of creamer do you use in your coffee?  Not many people use only one teaspoon.  On average people use 1-2 tablespoons (3-6 teaspoons!), which turns the 10 calories/serving into 30-60 calories for a cup of coffee.  If you have multiple cups a day, the calories can really add up.  So, the next time you use creamer, measure how much you put in.
2. Partially hydrogenated oils (trans fats): If a food has less then 0.5 grams of fat per serving, food companies are allowed to round that number down to zero.  But if the serving size is small like in creamers and you use a lot of servings, that number can start to matter. Even 0.1 grams of trans fats multiplied by six, three times a day becomes 1.8 grams/day. If the amount was 0.4 grams that would become 7.2 grams/day.  This is where reading the label comes in handy.  If the ingredient list has partially hydrogenated oils listed, then you have trans fats in the creamer.  Trans fats are harmful to your health and should be avoided if possible.  They have been linked to an increased risk of heart disease and possibly other health problems.  In fact, unlike saturated fats which only raise the bad cholesterol, trans fats lower your good cholesterol as well.  That’s a bad thing because the good cholesterol helps to combat the bad cholesterol.

What else can I use in my coffee?
If you need something to flavor your coffee, here are some healthier alternatives that might work for you.

1. Milk: Try adding nonfat, 1% or 2% milk to your coffee.  These products have no trans fats and less calories than the popular non-dairy creamers on the market.
2. Fat-free Half and Half: This alternative only has 20 calories per 2 tablespoons and has no trans fats.  It does have some trivial amounts of fat though, so be aware of that.  They just occur in amounts less than 0.5 grams per serving allowing them to round down to zero.
3. Non-Milk Alternatives: If you are lactose intolerant or prefer to avoid milk, try soy, rice or almond milk.  They are all free from trans fat and tend to be lower in calories.  Personally, almond milk is what I prefer to use when I drink coffee.  It is a healthy choice and gives the coffee a nice flavor.

The bottom line:
Don’t let the non-dairy creamer companies fool you with their misleading labels.  It is important to read the labels and really know what you are consuming.  You don’t want to sabotage your healthy diet with hidden calories and fats.  Now you can see past their little tricks and enjoy your cup of coffee without all those extra calories and fat!

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Everywhere I look these days, I see tearooms and gourmet teashops springing up!  Now that people realize that tea is both tasty and healthy, drinking tea seems to be the trendy thing to do.  Even coffee shops like Starbucks are adding more tea to their menus to cash in on the trend.

What is the appeal of tea?
Have you ever noticed that when you drink a cup of tea, you don’t get that instant jolt of energy that you get from coffee?  Instead you get a less intense, but more sustained rise in energy that continues long after coffee’s caffeine has worn off.  As an additional benefit, instead of making you jittery after a few cups like coffee can, tea actually seems to calm your nerves.

Before we go any further, when I talk about tea I’m always talking about the true teas (black, green, white, pu-erh or oolong), which all come from the Camellia sinensis plant.  All true teas have caffeine in them, but to varying degrees. I’m not talking about tisanes, which are also called herbal teas and rarely have any caffeine at all.

Why does tea affect us differently than coffee?
There are two reasons why the caffeine in tea might affect our body so much differently than the caffeine in coffee:

1. Tea tends to have less caffeine then coffee: A cup of brewed tea has about 40 milligrams of caffeine on average, which is less than half that contained in a cup of coffee.  Of course, the exact amount of caffeine depends on the type of tea and how long it has been steeped.  For example, green teas tend to have less caffeine than black teas and a tea steeped for 5 minutes will have more caffeine than one steeped for 2.
2. Tea is rich in polyphenols: Polyphenols are antioxidants that not only help to neutralize cell damaging free radicals, but may also help to slow the absorption of caffeine into the body.  That could be why the caffeine from a cup of tea doesn’t hit you as hard or as fast as the caffeine you get from a cup of coffee.  Instead, you get a less intense, but more sustained energy.

Why is tea healthy?
Tea is a tasty beverage that is virtually calorie free, fat free, sodium free and sugar free.  Studies are showing that tea may be beneficial to one’s health.  And most of the healthy benefits of tea appear to be derived from tea’s polyphenols. Their antioxidant properties are believed to help neutralize harmful free radicals, which can damage cells, tissues and lipids over time and contribute to chronic diseases.  More research still needs to be done to confirm the role that tea plays in health, but some recent studies have been very promising. Here are some of the findings:

1. Cardiovascular health: Tea has been shown to reduce the risk of heart disease, stroke, blood pressure and lower total and LDL cholesterol (the bad cholesterol).
2. Cancer: Some studies have shown that tea may have anti-tumor properties and may play a role in reducing the risk of cancers.  More studies need to be done though in order to confirm that link.
3. Other: Some studies are showing that tea may also contribute to oral, bone and immune health. There is also some speculation that green tea may aid in weight loss and control or prevent Type 2 diabetes.

The bottom line:
Even though more studies are needed to confirm the effect that tea has on specific health issues, most experts do agree that tea is a very healthy beverage that has a lot to offer your body and should be consumed.  So, the next time you are feeling stressed and tired and want something to both relax you and perk you up, go for a cup of tea instead of a cup of coffee or soda.  Tea is not only very healthy, but it will also help to relax you and give you the sustained energy to finish your day!

There is something about waking up to the delicious smell of freshly brewed coffee. The aroma and flavor awakens our senses and starts the day off right! The only problem is that coffee is bad for us, right? Well, hold on a second. Coffee, if consumed in excess, does have a lot of negative health effects, but it is also packed with antioxidants.

In fact, drinking coffee in the first 20 minutes after it is brewed can deliver 300 phytochemicals that are antioxidants. But, just like with flavor, that benefit drops as the coffee is exposed to air.

Anyone can make coffee, but making a great cup of coffee that both tastes great and is packed with the maximum amount of antioxidants, takes a little effort. It is not enough to scoop any old coffee grounds into a pot, pour in some water and turn it on. If you are aiming for a great cup of coffee with all its wonderful complexities and health benefits, then you have to focus on the freshness of the coffee beans.

Why is freshness important?
Exposing your coffee beans to moisture, strong odors, heat, oxygen or light can harm the freshness of your beans. When exposed to these elements, the beans will start to break down and lose some of their health benefits. They will also lose their subtle flavors and liveliness, making your coffee taste stale. And stale, unhealthy coffee first thing in the morning is a big disappointment. That is why it is very important to make sure that your coffee beans maintain their freshness.

How do I make a nice, fresh cup of coffee?
If you are looking to make the freshest cup of coffee possible, here are a few guidelines to follow.

1. Buy whole beans: For maximum freshness, it is important to buy whole beans and grind them up when needed. Ready ground coffee breaks down faster and will never give you the full-bodied, rich taste of whole coffee beans or the full health benefits. If you can see the beans when you purchase them, choose whole large beans that have a consistent roast, a nice aroma and no oil spots.
2. Buy in small quantities: Only buy enough beans for what you need for the next 1 to 2 weeks. Freshness starts to be lost after that.
3. Only grind what you will use in a single brewing: Make sure you grind the beans just before brewing. Once the structure of the whole bean is broken, it will start to break down. That is because ground coffee beans have a greater surface area for the oxygen to interact with and oxidize. So, only grind what you need.
4. Brew only what you can drink in 20 minutes: Coffee experts agree that you shouldn’t leave coffee sitting in a pot on a burner for over 20 minutes. After 20 minutes the contact with the air starts to change the flavor and reduce the antioxidants the coffee contains.
5. Properly store your beans: There are two theories on how best to store coffee beans. One theory says that storing coffee in the freezer will stop oxidation and keep the beans fresher longer. The other theory says that freezing coffee promotes moisture and affects the flavor of the bean. Instead, they recommend storing your beans in an airtight, moisture-proof container in a cool, dark place, like your cupboard. Since this is still being debated, see what gives you the best taste. However, never store coffee beans in the refrigerator, because moisture will condense on the beans and they will absorb the flavors of the other foods stored there.

Have I Maximized the Health Benefits, Yet?
Not yet. In order to maximize the health benefits, you need to make sure that you make your coffee the right way. While a lot of people really like French presses for the flavor they give, they actually contribute to high cholesterol. That is due to the compounds Cafestol and Kahweol that exist in coffee beans, which contribute to raising LDL cholesterol (that’s the bad one). Those compounds are mostly removed by the filter when filtered coffee is made, but remain when coffee is prepared with the French Press. Espresso drinks are also not filtered, so those are not the healthiest choices either. If you want the healthiest method to make coffee, stick with drip coffee, since it is filtered.

The Bottom Line
Even though it might seem like a hassle to grind your coffee beans every time you want coffee, it is worth the effort. Trust me! Stale, flat coffee is just not as satisfying as rich, flavorful coffee. Plus you want to get some health benefits out of that coffee you are drinking. Just think, with a little planning, you can wake up to the perfect cup of coffee and even get some health benefit from it. Isn’t that a nice thought?

Some references I used in the research for this show are the Mayo Clinic, WebMd and Wikipedia.

I end the show with a question from Cynthia regarding aversions to fruits and vegetables because of their texture.  I referenced nutrition.about.com while answering this question.

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Next, I move on to talking about the negative effects of consuming too much salt in your diet.  I also give a few tips on how you can decrease the amount of sodium in your food. I reference an article from www.mayoclinic.com.

I end the show by discussing how the coffee french press can actually raise your bad cholesterol (LDL) and how a drip coffee maker might be the better choice for your health. I reference an article from www.lime.com.