Background
Coffee is enjoyed by millions of people the world over and it has been part of cultures and rituals for centuries. It has been found to have many possible benefits, including boosting energy, supporting focus and alertness, reducing risks of diabetes, and possibly even helping to protect against cancer. However, it is also known to have aspects which could be potentially harmful and thus people must be aware when indulging in this beloved beverage. One question often posed is whether or not it is okay to drink coffee on an empty stomach.
Effects on the Body
When an individual has an empty stomach, the acidity levels in the stomach are high compared to normal, and this can lead to heartburn or acid reflux. In this case, drinking coffee on an empty stomach can easily lead to exacerbating the effects of heartburn. Coffee also has a tendency to speed up digestion and cause one’s metabolism to increase, which can also be uncomfortable with an empty stomach.
Research & Studies
A study conducted by gastroenterologist Dr. Michael Krychman indicates that drinking coffee on an empty stomach can also irritate the stomach lining, which can cause inflammation. In extreme cases, this inflammation can lead to severe gastrointestinal conditions which can be quite serious.
Other studies have suggested that drinking coffee on an empty stomach can cause food cravings and make it harder to stick to a healthy diet. This can lead to unhealthy eating habits, weight gain and even obesity. Moreover, the stimulants in the coffee can increase blood sugar levels, causing a sugar crash. This, of course, would not be desirable on an empty stomach as the effects would be felt much more strongly.
Expert Opinion
According to dietician and nutritionist Dana Chalmers, “Drinking coffee on an empty stomach appears to be quite unhealthy. It can result in indigestion and an acidic stomach, which can lead to serious gastrointestinal issues. It is much better to wait until one has eaten something, or at least an hour after waking up. That way, the effects will be a lot less intense and the chances of developing more serious gut issues are much lower.”
Coffee Alternatives
If one is looking for an alternative to coffee, there are a few options. For example, herbal teas are a great option as they provide the same sort of calming effect as coffee but without the same risks that come with drinking it on an empty stomach. Matcha powder is also a popular choice. It is made from green tea leaves and is packed with antioxidants and anti-inflammatory properties, making it an even healthier alternative.
Nutritious Foods for an Empty Stomach
One should consider taking something to eat if they decide to drink coffee on an empty stomach. Ginger slices are a great option as ginger has been found to have anti-inflammatory properties which can help protect against stomachaches and bloating. Oatmeal is also a nutritious and filling option. It contains a lot of fibre and is a great source of nutrition, helping to provide a sustained energy boost throughout the day.
Is Coffee Consumption Bad?
The short answer is no, coffee consumption is not bad overall, as long as it is enjoyed in reasonable amounts. Many health benefits can be had depending on how it is brewed and the blend of beans used. But when it comes to drinking on an empty stomach, it may be best to avoid as it can increase the acidity of one’s stomach immediately leading to issues such as heartburn and nausea.
Caffeine Levels
Since drinking coffee on an empty stomach can be quite unhealthy, it is important to pay attention to the caffeine levels in the coffee. The recommended amount is 2-3 cups a day, but if one drinks it on an empty stomach, even this amount can be too much. It is best to opt for lighter blends and have smaller cups, rather than drinking a large amount of coffee all at once.
Coffee Consumption Tips
Given the potential risks, if one is going to drink coffee on an empty stomach, there are some tips which should be kept in mind in order to avoid unwanted side effects. First, it is important to opt for the lighter roast coffee beans and to keep the amount of coffee per cup moderate. Also, it is a good idea to take a few bites of food before drinking, to help buffer the acidity. Finally, drinking coffee with something like oatmeal or bananas can help to provide some natural sugars which can help prevent a sugar crash.
Healthy Coffee Mix-Ins
For those looking to add something extra to their coffee, there are some healthy mix-ins which can provide extra flavour and nutrition. Coconut oil is a great option as it adds a rich, creamy texture as well as healthy fats. Cinnamon is also a great option, as it has anti-inflammatory properties and adds a delicious flavour. Finally, honey is a great natural sweetener which contains antioxidants and has anti-bacterial properties.
Coffee Without The Caffeine
Although consuming too much caffeine can be detrimental to one’s health, there is an alternative – caffeine-free coffee. This can be an excellent way to enjoy the taste and ritual of coffee without the stimulants. One can also opt for decaffeinated blends, which have much lower levels of caffeine than regular coffee, but still provide the same robust flavour.
Healthy Coffee Alternatives
There are several other beverages which can provide a similar energy boost to coffee, but come with fewer risks. Golden milk is made from turmeric, ginger and honey and is known to provide an energy boost as well as anti-inflammatory properties. Fruit and vegetable smoothie bowls are another great option, as they are packed with antioxidants and vitamins, and can provide an energy boost to get one through the day.
Key Takeaways
It is clear that the effects of drinking caffeinated coffee on an empty stomach can range from uncomfortable to downright dangerous. It is important to be aware of the risks, but also to be aware of the alternatives. If one wants to enjoy the taste of coffee, then there are options such as decaffeinated blends and healthy mix-ins which can be added to one’s favourite brew, making it healthier and safer to drink.
