“A coffee on the way, always makes my day.”.

“A coffee on the way, always makes my day.”.

Coffee is one of the things most people need to get out of the bed or it is their reason to get up. I, personally don’t drink coffee, not due to any health reasons but because I am just not fond of the taste. When I tell this to most people, they act as if I am losing out on life. I understand that there is a few benefits of coffee, but depending on it to get up in the mornings or to get your work done, made me question the coffee fuzz.

How much is too much

As you know, caffeine is the unhealthy component of coffee. One cup of coffee can contain between 75-300 mg of caffeine, it all depends on the size, intake frequency and strength of your coffee. The recommendation for daily caffeine is 400 mg. For a person with an average coffee consumption, 4 cups a day is preferable.(2,3)

Adverse effects

An over intake of coffee can have harmful effects on your body. It can increase the risk for heartburn and also worsen Irritable Bowel Syndrome (IBS) symptoms. It can increase anxiety and panic attacks. Coffee is not recommended to be consumed by pregnant woman during pregnancy, because it can increase the risk of birth complications or even miscarriages (4).

Addiction

Coffee can be addictive due to the caffeine content. This is one of the main reasons why people say “I can’t live without coffee”. They literally mean it.  A lot of people get withdrawal symptoms if they don’t drink coffee for a day. Usually it starts with a big headache because of reduction in brain electrical activity and an increase in blood flow velocity. These symptoms may continue for 2 days, but the good news is you will survive. (1)

Health claims

At least after some bad news, there is always good news. Chlorogenic acid is the beneficial component of coffee. When coffee is consumed in moderation, it is associated with a lower risk for Cardiovascular Diseases and type 2 diabetes. The amount of chlorogenic acid in coffee depends on the roasting time. If you roast the beans for a shorter period, the chances are good to have a higher chlorogenic acid present. (2,3)

Tips

  • If you consume coffee in moderation, you can experience the health benefits.
  • So you can enjoy to 4-5 cups per day or substitute some with decaf coffee.
  • Make sure you are not dependent on coffee by distancing yourself from it for certain periods.
  • If possible, brew your own coffee.
  • Don’ start every day for the rest of your life with coffee but enjoy it when you do.
  • And last of all, consume it with a healthy diet.

References

  1. Koranyi, N. et al., 2020. Dissociation between wanting and liking for coffee in heavy drinkers. Journal of Psychopharmacol. https://pubmed.ncbi.nlm.nih.gov/32436771/
  2. Poole, R. K. O. J. et al., 2017. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, Volume 359. https://pubmed.ncbi.nlm.nih.gov/29167102/
  3. Reis, G. E., Dórea, J. G. & da Costa, T. H. M., 2018. Effects of coffee consumption on glucose metabolism: A systematic review of clinical trials. J Tradit Complement Med, 3(9), pp. 184-191. https://www.sciencedirect.com/science/article/pii/S2225411018300014
  4. Van Dijk, R. et al., 2018. Effects of Caffeine on Myocardial Blood Flow: A Systematic Review. Nutrients, 10(8), p. 1083. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115837/

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