- Coffee may have health benefits, including improved alertness and potential protection against some chronic diseases, but experts say moderation is key.
- Drinking too much coffee can lead to side effects such as anxiety, sleep disturbances, digestive problems, and increased heart rate and blood pressure.
- Nutritionists say most people can enjoy coffee every day, but caffeine tolerance, timing, and what you add to your cup are all important.
One of the first things many people do in the morning is reach for a cup of coffee. For some people, it is the most important “meal” of the day. In fact, coffee consumption is at its highest point in 20 years. National Coffee Associationand more 2.25 billion One cup of coffee is consumed every day around the world. That’s a huge amount of coffee beans!
Many people can’t imagine a day without their favorite coffee, but the question arises: “Is drinking that much coffee actually good for you?” We spoke to a nutritionist to find out whether coffee’s benefits really outweigh its drawbacks. Here’s what we learned.
health benefits of coffee
What’s in coffee nutrients something like magnesium polyphenolin addition to caffeine. It’s also rich in antioxidants, and according to experts, research suggests it may have potential health benefits, including: Improved cognitive function The risk of certain chronic diseases, such as, is reduced. cancer, parkinson’s diseaseand type 2 diabetes. bridget woodRD, LD, and CDCES say it may also help improve energy and metabolism.
as Lauren ManakerMS, RDN, LD, explains, “When it comes to drinking coffee every day, the general consensus is that it’s usually fine for most people.” but, Nalia Le MilletMPH, RD recommends limiting coffee to one cup per day. “To support a steady intake of energy and nutrients, eating after a balanced breakfast rather than on an empty stomach is ideal,” she says.
Le Mire also notes that avoiding coffee within 10 hours of bedtime is important to support sleep and healthy circadian rhythms.
Potential pitfalls of coffee
caffeineThe biggest concern with coffee is that it’s a stimulant. “The caffeine content in coffee varies depending on factors such as the type of coffee. coffee beanshow to brew, amount, etc.” lorraine carney RD, CDN explain. A standard cup of coffee contains between 95 and 200 milligrams of caffeine, which is quite a large range.
of F.D.A. lists 400 milligrams of caffeine per day as “an amount not generally associated with adverse effects.” However, the effects of caffeine vary from person to person, depending on the individual’s sensitivity to caffeine and how quickly it is metabolized.
Dr. Carney says that drinking large amounts of coffee can cause anxiety, digestive problems, muscle tremors, headaches, and caffeine dependence. prevents absorption of calcium (It may affect things like bone density). Excess caffeine can also increase heart rate and blood pressure. She recommends limiting or avoiding coffee for people with medical conditions such as heart problems, acid reflux, and anxiety disorders. It is generally recommended that pregnant women limit their caffeine intake to 200 milligrams per day.
“For people with IBS or similar conditions, coffee’s natural laxative effects can cause bowel movements or worsen symptoms,” Le Mire explains. “If you notice this, consider limiting your intake or switching to a less acidic cooking method, such as drip coffee.”
Le Mire also points out that drinking too much coffee can be a contributing factor. increased cortisol levels Over time, “it can increase stress, disrupt sleep, and contribute to weight gain in the abdomen, which can increase your risk of heart disease.”
Wood added that drinking too much coffee can lead to dehydration if you don’t watch your water intake. She suggests several ways to minimize the downsides of coffee. Decaf To avoid missing out on a night’s rest and reduce the effects of anxiety, we recommend drinking coffee with low caffeine content, especially early in the day. ”
She’s also a proponent of sticking to one cup a day, noting that coffee can sometimes act as an appetite suppressant. Limiting your intake can prevent you from skipping meals, while also benefiting your sleep and overall health.
Wood also cautions coffee drinkers that “toppings such as flavored syrups and whipped cream can be a source of hidden sugar and additional calories.”
”[Be] When making caffeinated concoctions, be careful about the amount you use. creamer “Flavored syrups with sweeteners like stevia help keep sugar and calorie content at low levels.” That way, you can enjoy your favorite flavors without compromising your dietary goals.
conclusion
Like most things, coffee is best enjoyed in moderation. While consuming too much can make you nervous or cause more serious health problems, drinking one or two cups a day (assuming you don’t have any of the symptoms listed above) can have some real benefits.