咖啡有助健康

GCIOSGF Newsletter 會訊:

別再亂喝咖啡！5萬人研究揭密「這一種類」更健康：有助健康老化、延緩衰退

一杯咖啡不只是提神飲品，選擇不同的沖泡方式，可能也會影響身體老化的速度。最新研究發現，相較於即溶咖啡，經常飲用「過濾咖啡」的人，可能擁有較健康的生物老化指標，顯示咖啡種類與健康老化之間可能存在關聯。不過研究團隊也提醒，目前研究屬於觀察性研究，只能發現相關性，並不能證明喝某一種咖啡一定能延緩老

近5萬人研究：過濾咖啡與較慢生物老化相關

這項發表於《npj Science of Food》的研究，分析英國生物銀行（UK Biobank）近4.9萬名成年人的資料，平均年齡約56歲，研究人員比較不同咖啡沖泡方式與生物老化指標之間的關係。

研究評估三項與老化相關的指標，包括：

• 白血球端粒長度（rLTL）：反映細胞老化程度的重要指標

• PhenoAge生物年齡加速：透過血液健康數據估算身體老化速度

• Klemera-Doubal生物年齡（KDM-BA）：另一種評估生理老化程度的方法

研究結果發現，習慣飲用過濾咖啡者，其生物年齡加速程度較低，部分老化相關指標也較佳。

相較之下，大量飲用即溶咖啡者，則呈現較快生物老化的相關趨勢，且在年長者、男性及吸菸族群中更明顯。

為什麼過濾咖啡可能比較健康？

研究人員推測，關鍵可能與咖啡中的天然油脂成分有關。咖啡豆含有兩種天然化合物——咖啡醇（cafestol）與咖啡豆醇（kahweol），屬於二萜類化合物。這些物質具有抗氧化等特性，但攝取過多時，可能提高血液中的低密度脂蛋白膽固醇（LDL，俗稱壞膽固醇）。

使用紙濾方式沖泡咖啡時，濾紙可以去除大部分油性成分，使進入咖啡中的咖啡醇與咖啡豆醇含量降低，因此可能對心血管健康較有利；相較之下，法式濾壓壺、煮咖啡或土耳其咖啡等未經紙過濾的方式，可能保留較多這類成分。

喝咖啡適量最好，別忽略整體生活習慣

過去研究也發現，適量飲用咖啡可能與較低的心血管疾病風險及死亡風險相關，但咖啡對健康的影響，仍受到飲食、運動、睡眠、抽菸及飲酒等因素影響。

專家提醒，咖啡本身並非是抗老神器，想維持健康老化，仍需搭配均衡飲食、規律運動與良好生活作息。

此外，有些族群飲用咖啡需特別注意，例如：容易心悸或心律不整者、胃食道逆流患者、睡眠品質不佳者，以及對咖啡因敏感者，都應依自身狀況調整飲用量。

根據這項研究顯示，咖啡的健康影響可能不只是攝取量不同，沖泡方式也可能扮演角色，相較於未過濾咖啡或大量即溶咖啡，紙濾咖啡可能更符合健康老化的方向。不過，維持年輕健康的關鍵，仍在於長期累積的生活習慣，而不是單靠每天一杯咖啡。

Stop Drinking Coffee Randomly! A Study of 50,000 People Reveals "This Type" is Healthier: Promotes Healthy Aging and Slows Down Decline

A cup of coffee is more than just a pick-me-up; choosing different brewing methods may also affect the rate of aging. A recent study found that compared to instant coffee, people who regularly drink "filtered coffee" may have healthier bio-aging indicators, suggesting a possible link between coffee type and healthy aging. However, the research team also cautioned that this is currently an observational study, which only reveals a correlation and cannot prove that drinking a particular type of coffee will definitely slow down aging.

Nearly 50,000 People Studyed: Filtered Coffee Associated with Slower Bio-Aging

This study, published in *npj Science of Food*, analyzed data from nearly 49,000 adults at the UK Biobank, with an average age of approximately 56. Researchers compared the relationship between different coffee brewing methods and bio-aging indicators.

The study assessed three aging-related indicators, including:

Telomeric length (rLTL): an important indicator reflecting the degree of cellular aging;

PhenoAge: an estimate of the rate of aging through blood health data;

Klemera-Doubal biological age (KDM-BA): another method for assessing the degree of physiological aging.

The results showed that those who habitually drink filtered coffee had a lower rate of accelerated biological aging and better performance on some aging-related indicators.

In contrast, those who drink large amounts of instant coffee showed a faster trend towards biological aging, which was more pronounced in older adults, men, and smokers.

Why might filtered coffee be healthier?

Researchers speculate that the key may be related to the natural oil components in coffee. Coffee beans contain two natural compounds—cafestol and kahweol—which belong to the diterpenoid class of compounds. These substances have antioxidant properties, but excessive intake may increase low-density lipoprotein cholesterol (LDL, commonly known as bad cholesterol) in the blood.

When brewing coffee using a paper filter, the filter paper removes most of the oily components, reducing the levels of cafestol and bean alcohol in the coffee, which may be more beneficial for cardiovascular health. In contrast, methods like French press, brewed coffee, or Turkish coffee, which do not use paper filters, may retain more of these components.

Moderation is key when drinking coffee; don't neglect your overall lifestyle.

Past studies have also found that moderate coffee consumption may be associated with a lower risk of cardiovascular disease and mortality. However, the health effects of coffee are still influenced by factors such as diet, exercise, sleep, smoking, and alcohol consumption.

Experts remind us that coffee itself is not an anti-aging miracle. To maintain healthy aging, it is still necessary to combine it with a balanced diet, regular exercise, and a healthy lifestyle.

Furthermore, certain groups need to be particularly careful when drinking coffee, such as those prone to palpitations or arrhythmia, those with acid reflux, those with poor sleep quality, and those sensitive to caffeine. They should adjust their consumption according to their individual circumstances.

This study suggests that the health effects of coffee may not solely stem from differences in consumption volume; brewing methods may also play a role. Compared to unfiltered coffee or large quantities of instant coffee, paper-filtered coffee may be more aligned with healthy aging. However, the key to maintaining youthful health lies in long-term, accumulated lifestyle habits, not simply in relying on a daily cup of coffee.