Caffeinated beverages and Weight gain
Increasing consumption of coffee and other caffeinated beverages has been linked to weight gain, according to researchers from the U.S. Centers for Disease Control and Prevention (CDC). A recent study found that adults who drank more than one cup of coffee or other caffeinated beverages a day were more likely to be overweight or obese. Further, adults who drank five or more caffeinated beverages daily were twice as likely to be overweight or obese compared to those who drank no caffeinated beverages.
The results of the study suggest that drinking caffeinated beverages may lead to weight gain—especially if consumed in large amounts. However, researchers noted that the findings were only correlative and did not indicate a cause-and-effect relationship.
Why consuming coffee with meals might be bad?
Consuming coffee with meals can cause some adverse effects, with caffeine being the main culprit. Caffeine is known to increase alertness and has a stimulating effect on the nervous system, but it can also lead to elevated heart rate, restlessness, anxiety, stomach upset, insomnia, and contentions which can lead to overeating. Moreover, caffeine can also reduce the absorption of some beneficial nutrients, such as iron and magnesium, leading to deficiencies in the long run.
Additionally, coffee can increase cholesterol levels, which could further contribute to weight gain. One study found that individuals who drank 400 to 700 milligrams of caffeine per day had a 4% increase in total cholesterol levels—an association not found in individuals who drank less than 400 milligrams of caffeine.
The Pros and Cons
So is it bad to drink coffee with meals? The answer is that it depends. Consuming coffee with meals or during certain times of day may be beneficial for certain individuals. For instance, a moderate amount of caffeinated beverages can provide an energy boost and improved alertness levels. Furthermore, research has shown that drinking caffeinated beverages may reduce the risk of type two diabetes and some forms of dementia.
However, it’s important to be mindful of the quantity consumed, as more is not necessarily better. Drinking too much can lead to increased weight gain, unhealthy cholesterol levels, and nutrient deficiencies—all of which can contribute to long-term health issues. Furthermore, consuming too much caffeine can damage your sleep quality, leading to feeling more tired during the day which can further exacerbate the issue of overeating.
Coffee Alternatives
If you’re trying to limit or avoid caffeine, there are several alternatives that may be beneficial. Herbal teas such as chamomile and rooibos are naturally caffeine-free and also provide a variety of antioxidants and calming effects. Cold-pressed juices, such as beetroot, celery and carrot juices, are also a great source of antioxidants and vitamins. When it comes to reducing caffeine intake, it does not necessarily mean cutting out coffee altogether—it simply means reducing your intake of caffeinated drinks and substituting healthy alternatives.
Tips for reducing caffeine intake
If you’re looking to reduce caffeine intake, there are some simple tips that can help. First, look for decaffeinated options when purchasing coffee or tea. Second, try to opt for natural sources of caffeine such as dark chocolate and trail mixes with nuts and seeds. Lastly, pay attention to food and beverage labels, as some may contain hidden sources of caffeine.
Adjusting your diet and lifestyle
Adjusting your diet and lifestyle is the best way to reduce your caffeine intake, as well as potentially reversing the effects of caffeine on your body. Eating a balanced diet that includes plenty of fruits and vegetables, whole grains, and healthy fats can help in achieving and maintaining a healthy weight. Additionally, exercising regularly, avoiding too much stress, and getting adequate sleep can help regulate hormones and improve overall health.
Conclusion
To conclude, consuming coffee and other caffeinated beverages with meals can lead to adverse effects, as it can interfere with the absorption of certain nutrients, promote weight gain, and increase cholesterol levels. However, it is possible to reduce caffeine intake and still reap the benefits of such beverages, such as having an energy boost and improved alertness. The key is to opt for decaffeinated options, pay attention to food and beverage labels, and adjust your diet and lifestyle to ensure you are consuming a balanced diet and getting enough exercise and sleep.
