Coffee has been getting a lot of positive press lately – almost to the point of being touted as a health food. Take Michael Mosley’s article –  “coffee v smoothies: which is better for you”.

The coffee habit

Back when I was studying Nutrition the coffee habit was sometimes spoken about as if an addiction – kind of like alcohol, tobacco and drugs. Despite acceptance that coffee contained antioxidants, there was never anything good to say about it; anti-nutrient, intestinal irritant, adrenal stressor, diuretic, and aging were the main reasons for recommending that people try to reduce their intake to one cup a day (or preferably give it up completely if they could).

Not just caffeine

While undeniably there is truth in the above – not to mention that over consumption often results in irritability and insomnia), coffee is justifiably enjoying a rebirth. This is partly because no study to date has shown that drinking coffee contributes to high blood pressure, heart disease, cancer or diabetes. In fact there is growing evidence that coffee may actually protect against the risk of diabetes 2 Parkinson’s , Alzheimer’s and liver disease.

Rich in flavonoids, plant compounds that have potent anti-inflammatory, anti viral and anticoagulant properties, it also appears to improve both mood and athletic performance.

But better than smoothies?

That all depends on what’s in them. Dr. Mosley compared coffee with smoothies made from fruit – which (as he acknowledges) are not the same thing as those made from vegetables. The fruits often used to make smoothies (especially commercial ones) tend to be extremely sweet – bananas, mangos, pineapples and melon. Blend them all up, destroy their fibre and you have a sugary drink with a very high glycemic load.

You’re getting some nutrients from the fruit, but any benefit has to be weighed against the negative effects all that sugar has on your blood sugar levels, immune system, teeth and weight. Vegetable smoothies, on the other hand, are a powerhouse of nutrients, and a low glycemic one at that.

Here’s how to get the best of both:

Coffee:

• Most health benefits are linked to moderate consumption (2-4 cups a day of filtered coffee) – don’t overdo it.
• Buy organic dark roasted coffee – less toxins, less caffeine and more antioxidants.
• If possible grind your grains yourself – the oils in pre-ground coffee can go rancid quite quickly.
• Milk and sugar add calories – ideally opt for black (0 calories) or use with moderation (cappuchinos, frappachinos and the like contain anything from 100 to 600 calories!).
• If pregnant don’t exceed I cup daily – the fetus is extremely sensitive to caffeine and over consumption has been linked to miscarriage).

Smoothies:

• Concentrate on vegetables for your smoothies – cucumber, fennel, spinach, parsley, kale, celery, lettuce.
• Use sweet fruits in moderation. Favour low glycemic fruits like apples, pears, berries, kiwi and avocado.
• Avoid over-liquefying. Instead, blend until a coarse consistency to preserve fibre content and blunt the insulin response.
• Include fats and protein in your smoothies (avocado, hemp, coconut, maca, seeds and nuts) – these take longer to digest, keeping you fuller longer and helping maintain stable energy levels.

You see, there’s really no need to choose. You really can you’re your coffee and your smoothie too. Wishing you the best of health!