Hi Monique,
Now that coffee has been recommended as a good source of antioxidants, in moderation, of course, do you have any information regarding how the decaffeinating process may affect the antioxidant effect of coffee?
LW

Dear LW,
As you are aware there was a recent headline grabbing study, which was actually presented at a meeting of the American Chemical Society this past summer. This study received widespread attention and Americans were informed that coffee is the number one source of antioxidants in the American diet. As is often the case, this study begs that we once again “read the fine print” and look at the scientific history behind the hype.

Despite headlines that seemed to encourage reaching for another daily Java dose, researchers of this study did not conclude that coffee is the best source of antioxidants in our diet, just the largest single source of antioxidants in our diet. Once again, quantity is being confused with quality. What the study did demonstrate is that we drink a lot of coffee (more than half of all Americans drink coffee everyday), especially when compared to our daily fruit and vegetable intake.

The researchers analyzed the polyphenol content in more than 100 beverages and foods. Polyphenols are plant sources of health-promoting antioxidants. They then multiplied the polyphenol content of these foods by the amount of these foods that Americans actually consume, so their attention grabbing results are all in the math. Coffee came in at a whopping 1300 milligrams of polyphenols daily, because it is plant derived and high in polyphenols, but more importantly because we drink a lot of it at an average of 1.64 cups daily. Black tea was a distant daily second in polyphenol intake (294 mg), followed by bananas (76 mg), dried beans (72 mg), corn (48 mg), with red wine, beer, apples, tomatoes and potatoes rounding out the top ten.

What researchers also concluded from this study was that Americans are not consuming enough fruits and vegetables, which not only provide polyphenols, but vitamins, minerals, and fiber, putting them ahead of coffee in regards to overall health benefits. They advised that cranberries, dates and red grapes come in at the highest antioxidant content per serving size for these plant foods.

So do we recommend coffee, albeit in moderation? Coffee’s health effects seem to run both hot and cold depending on what is being measured and what researchers are looking. There is growing evidence that in small amounts coffee may be a good thing. Once large-scale, long-term study linked coffee consumption to a lower risk of type 2 diabetes. Other research has linked coffee to possibly offering protection against colon and liver cancer, Parkinson’s disease, and gallstones.

But on the other hand, coffee has also been implicated with high blood pressure and elevated heart rates, though a very recent study indicated that this may not be true for women. While research continues to sort out the possible health benefits associated with the multiple substances present in coffee, we know that the real culprit for any possible adverse effects is related to coffee’s caffeine content. So does decaffeinated offer the same level of polyphenols? Yes, decaffeinated coffee is as good a source of antioxidants as is caffeinated coffee, without the possible health risks of excess caffeine intake.

Health experts also want Americans to look beyond just antioxidant consumption alone, as antioxidant research has not always shown a reduced risk of cancer or heart disease. What is recommended is that we consume a wide variety of foods for their vitamin, mineral, fiber and antioxidant content, with plenty of whole grains, fruits, and vegetables, as regular consumption of these foods is associated with many health benefits, and provides a variety of nutrients. Aim for at least three serving each of fruits and vegetables daily. One serving of fruit is a medium piece of fruit, four ounces of real fruit juice, or one half cup chopped fruit. One serving of vegetables is one half cup cooked or one cup raw. Three serving of whole grains daily is also recommended.
Monique

Monique Ryan, MS, RD, is author of "Complete Guide to Sports Nutrition,"and "Sports Nutrition for Endurance Athletes," from VeloPress, "PerformanceNutrition for Team Sports," and the new "PerformanceNutrition for Winter Sports." She is a regular columnist for InsideTriathlon and VeloNews magazines, and is founder of Personal NutritionDesigns, a nutrition consulting company based in the Chicago area. Ryanregularly counsels endurance athlete across North America on performanceand health-related nutrition concerns and offers online services throughher website at www.moniqueryan.com.She was the nutritionist for the Performance Enhancement Teams for USATriathlon and the T-Mobile Women's Cycling Team for Athens 2004. She alsoconsulted with professional triathletes, the Saturn Cycling Team, and theVolvo-Cannondale Mountain Bike Team. Ryan offers answers to reader's questionstwice monthly. Readers are welcome to send their questions directly toRyan at RyanWebQA@aol.com. The informationprovided in the "Feed Zone" does not constitute prescriptive nutritionaladvice.The information provided in this column is solely for general interestof the visitors to that site and is intended for educational purposes only.