11 facts about the health benefits of instant coffee and possible harm

According to statistics, about 50% of coffee lovers prefer the soluble type. This type is characterized by low cost, ease of preparation and almost similar taste and aroma.

The content of valuable nutrients in instant coffee (antioxidants, macro- and microelements) is comparable to natural, therefore, it has similar useful properties for health: from improving mental and physical performance to preventing cancer and deadly cardiovascular complications.

What is instant coffee?

Instant coffee is a drink made from coffee tree beans using special technological processes that turn them into powder or granules soluble in water. The taste of the drink is similar to natural coffee, but it has some differences.

During the production of instant coffee, the beans are roasted, ground and then heat treated with hot water. The result is a concentrated mixture that is dried in several ways that determine the type of instant coffee:

1. Freeze-dried. The mixture is frozen and then dehydrated by vacuum distillation. Freeze-dried coffee retains the maximum amount of initial nutrients. It has a rich taste and high cost.
2. Powder. The concentrate is sprayed in a stream of heated air, dries quickly and turns into powder. It is the cheapest on the market.
3. Granular. Is made from powdered coffee. The powder is wetted to form granules and pressed.

Instant coffee has a high cooking speed and is stored several times longer, which distinguishes it from natural coffee. The main disadvantages are: low caffeine content and less pleasant aroma.

3 main differences from natural

Cooking features cause differences between natural coffee and instant coffee. The main distinguishing features are discussed below.

1. Antioxidants and nutrients

Any type of coffee is one of the few sources of antioxidants in the modern human diet, characterized by a low content of fruits and vegetables.

Scientists  claim that instant coffee contains many valuable antioxidants, macro- and microelements. It is rich in calcium, iron, magnesium and manganese.

According to by Japanese experts, individual brands of instant coffee may contain significantly more nutrients than a natural product. This fact is due to the peculiarities of the manufacturing technology.

Antioxidants derived from coffee are extremely important for maintaining health of the whole body. They regulate the course of metabolic processes, prevent malignant cell transformation and premature aging.

It is important to note that instant coffee is a major source of polyphenols, the main one of which is chlorogenic acid. Similar data  lead employees of the University of Auvergne (France).

Chlorogenic acid helps to reduce blood pressure and normalize blood glucose levels. Is celebrated effect on lipid profile: reduction of total cholesterol , low-density lipoproteins and triacylglycerides, increased lipids with high specific gravity. As a result, the development of atherosclerosis of the arteries and related complications (coronary heart disease, myocardial infarction, etc.) is prevented.

Below is a table of the content of essential nutrients in instant and natural coffee (per 170 ml or 1 cup of drink).

2. Caffeine content

Instant coffee contains 30-40% less caffeine than its natural counterpart.

According to research data, the concentration of caffeine can vary significantly depending on the processing method and the grain variety and is, on average, from 30 to 90 mg for a soluble and 70-140 mg for a natural product.

Therefore, stimulating effect the effect on the central nervous system and the body as a whole is much weaker.

Due to the fact that some people are hypersensitive to caffeine or have certain restrictions (pregnancy, smoking), instant freeze-dried coffee, according to experts , can be a great way out of the situation.

Industrial versions of caffeine-free coffee are also available. This allows you to enjoy a drink if there are contraindications.

The recommended dose of caffeine for adult women and men is 400 mg per day, which corresponds to 6 teaspoons of instant and 4 teaspoons of natural coffee. Excessive consumption is dangerous and can lead to complications and side effects .

3. Concentration of acrylamide

Acrylamide is a potentially harmful chemical compound for the human body that is formed during roasting of coffee beans.

The highest concentrations of this substance, according to Polish scientists , are noted in instant coffee (358 mcg/kg) and are almost 2 times higher than the concentration in natural ground coffee.

Excessive exposure of acrylamide, once in the body, to the nervous system can lead to the development of various pathologies and even stimulate the growth of malignant neoplasms (endometrial and ovarian cancer).

American Experts claim that this component is depressing mental work , reduces fertility and contributes to the development of type II diabetes mellitus.

However, the concentration of a toxic substance, even in a fast-dissolving drink, is extremely low. At the moment, there is no evidence base regarding the effects of such doses (even against the background of excessive coffee consumption) on humans.

Pros and Cons (Table)

Summing up, we can deduce several disadvantages and advantages of instant drink.

11 useful properties

The benefits and likely harms of instant coffee are not much different from natural coffee. Among the main therapeutic properties for the human body are:

1. Improvement of brain function. According to research ( times , two ), coffee improves overall performance, mental activity (thinking, memory , attention), causes a feeling of cheerfulness at any time of the day. Coffee is also available improves mood and the craving for life.
2. Weight loss. Caffeine, according to research data , increases the activity of metabolism, causes the breakdown of adipose tissue cells. Against the background of these processes, there is a decrease in body weight. More about that, why coffee helps to lose weight , see in a separate article.
3. Improving physical performance.  Proven that caffeine increases the concentration of adrenaline in the blood, which, in turn, improves smooth muscle function by increasing the delivery of oxygen and nutrients, as well as a more competent consumption of energy reserves. Of particular value are fatty acids formed during the destruction of adipose tissue cells.
4. Prevention of type II diabetes mellitus. Experiments demonstrate that the consumption of 1 cup of the product per day reduces the risk of this pathology by 14%, 4 cups – by 30%.
5. Prevention of degenerative brain lesions. Research confirms ( times , two ) that coffee is good for the brain and is able to reduce the risk of developing Alzheimer's, Pick's and Parkinson's disease.
6. Improving liver health. Coffee is good for the liver and prevents the appearance of an extremely dangerous complication – cirrhosis of the liver, which is observed against the background of many diseases: alcoholic or viral hepatitis, fatty hepatosis, hemochromatosis, etc. Effect proven from a scientific point of view.
7. Prevention of depression. The severity of this deviation decreases by 20% with the systematic intake of 4 cups of drink per day. Studies have shown that the suicide rate among coffee drinkers is almost 2 times lower than the population average.
8. Prevention of malignant neoplasms. At the moment, there is convincing positive scientific evidence regarding liver cancer, colon and rectum, and melanoma.
9. Improving the health of the cardiovascular system. Contrary to popular opinion, coffee is good for the heart and blood vessels . Individual works of scientists show that coffee is able to prevent the development of coronary heart disease and myocardial infarction, as well as stroke.
10. Reduction of gallstone formation in the gallbladder.  Proven that coffee has an effect on the secretion of bile acids (inhibits) and increases tone and motility of the gallbladder , which leads to early excretion of concretions and prevents their formation in the lumen of the organ.
11. Prevention of gout. Caffeine reduces the activity of uric acid formation by blocking the enzyme xanthine oxidase. An excess of this substance provokes the development of gout, as well as urolithiasis and hypertension, type II diabetes mellitus.

Possible harm

Negative properties of coffee are most often manifested against the background of abuse (exceeding the safe dose – 6 teaspoons per day). The most common adverse events include:

1. Anxiety and irritability. Coffee increases secretion of adrenaline, a hormone that activates the activity of all body systems and promotes feelings of anxiety and increased alertness. It is possible to develop nervousness and panic attacks.
2. Sleep disorder. Instant coffee (in large volumes) violates structure and duration of sleep, increases the time needed to fall asleep. In order to prevent this side effect, it is recommended not to drink the drink earlier than 5-6 hours before going to bed.
3. Disruption of the digestive tract. Caffeine violates homeostasis between "protection factors" and "aggression factors" of the gastric mucosa and may contribute to disruption of the esophageal-gastric sphincter. The motility of the large intestine is also accelerated, which leads to diarrhea.
4. Rhabdomyolysis. At the moment, only isolated cases of this complication have been described, which manifest themselves exclusively with an overdose of caffeine.
5. Addiction . Coffee is addictive, as caffeine provokes certain disorders in the production of neurotransmitters, as a result, the desire to consume the product increases. The higher the initial level of coffee consumption, the more pronounced the effect. With the abrupt exclusion of the drink from the diet observed withdrawal syndrome clinic.
6. Feeling tired. Coffee stimulates the work of all systems, puts them on a higher level of activity. As a result, the body gets used to a new lifestyle and when you stop drinking the drink observed the development of feelings of fatigue, depression, drowsiness.
7. Increased diuresis. Caffeine accelerates formation of primary urine in the renal glomeruli, which is manifested by frequent urination. The effect may be important for people with edema.

What to remember

1. Instant coffee is an easy and quick way to make your favorite drink.
2. It has almost the same chemical composition and a set of beneficial and negative properties as natural coffee.
3. An important distinguishing feature is a lower caffeine content, which makes it more preferable for people suffering from diseases of the digestive and cardiovascular systems, as well as those with sleep problems.
4. As a result, the drink is quite safe and acceptable to consume if the daily routine does not leave time to prepare a natural version.