Most of us rely on caffeine to keep us awake, alert, and focussed. Coffee is a go-to source of a few extra hours of productivity, alertness and focus – especially in the morning. It is well accepted that coffee can provide a short-term energy boost and mental performance. The debate then arises whether having coffee with breakfast is a good idea.
The calories in coffee can vary widely, but for the average cup of brewed coffee, there are about 2 calories. While this isn’t a lot, when added to other calories in food, it can contribute to weight gain. Coffee can also be quite bitter and acidic, with the mild acids hydroxyapatite and chlorogenic acid being found in brewed coffee. The acids can corrode the stomach lining, causing feelings of discomfort and acid reflux.
Coffee has its benefits too. Studies have found that regular consumption of coffee can reduce the risk of developing type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, cancer and stroke. The two main components in coffee, caffeine and antioxidants, have been associated with these benefits. One study showed that people who drink three or more cups of coffee a day have a lower risk of death than those who never or rarely drink it.
So, can you drink coffee with breakfast? According to experts, the answer is yes. While some experts recommend avoiding drinking coffee with meals due to its acidity and its potential to hinder the absorption of essential minerals, there is no evidence to support this. You can enjoy a cup of coffee with your breakfast without any major downsides. However, it is important to remember that too much caffeine can have a range of negative impacts on your health, including headache, insomnia and dehydration.
Therefore, it is recommended to restrict your caffeine intake to no more than 400mg per day (the equivalent of 4 cups of coffee). Caffeine has been linked to anxiety, so it is important to consider how you feel after drinking coffee; if your heart is racing, it might be wise to cut back on your caffeine consumption. It’s also important to remember that coffee can be dehydrating; try to drink some water with your meal or afterwards.
Moderate Consumption of Coffee
Moderate coffee consumption can actually improve overall health and help with weight loss. According to research, coffee can help increase energy levels, improve cognitive performance and alertness, and improve physical performance. It is also believed to support metabolism, and studies have found that drinking three to five cups of coffee a day can promote healthy weight maintenance. In addition, coffee is a great source of dietary antioxidants and can help protect against the risk of heart disease, certain types of cancer, diabetes and stroke.
Coffee and Diet
Coffee can also fit into a variety of diet plans. In terms of calories, it is low in calories – with one cup of coffee usually containing only two or three calories – making it a favorable alternative to sugary drinks or milkshakes, but still providing the desired stimulant effects. These same two or three calories in coffee can still have a major impact on appetite and feeling of fullness for those looking to lose weight. Coffee also contains compounds, such as chlorogenic acid, which can reduce absorption of dietary fat.
Health Benefits of Coffee
Coffee also has a range of other health benefits. It can play a role in improving mood and mental alertness, due to its caffeine content. Research also suggests that coffee may reduce the risk of some types of dementia, as well as Alzheimer’s and Parkinson’s diseases. In addition, coffee can help lower the risk of Type 2 diabetes and reduce inflammation, which may benefit people with autoimmune diseases.
How to Make Coffee Healthier
Adding milk or cream to your coffee can improve its taste without adding too many calories. This can also help to reduce the acidity of the coffee. To further reduce the acidity, some people like to use a less acidic variety of coffee, such as decaf, or cold brew. You can also try adding cinnamon, nutmeg or cardamom to your coffee, which can reduce the amount of sugar needed to sweeten it. Be sure to avoid adding processed sugar or high-calorie flavorings.
Alternatives to Coffee
If you are trying to cut back on your caffeine intake, there are plenty of alternatives that you can enjoy with breakfast. Tea has a different type of caffeine than coffee, which can provide a more gentle energy boost. Herbal teas, such as chamomile, peppermint and ginger, are great for relaxation and calming the mind. Turmeric is another good option; it has anti-inflammatory and antiseptic properties, as well as being a great source of antioxidants. Finally, there are plant-based milks such as almond, oat or soy milk, which can be used to create a sweet and creamy coffee substitute.
The Impact of Coffee on Sleep and Energy
Caffeine has long been known to disrupt sleep, but it can also have an energizing effect. It takes much less caffeine to affect sleep than to trigger an energy boost, so if you do drink coffee, it should be kept to click the morning and early afternoon. Caffeine has a half-life of six hours in the body, so the effects of coffee can be felt for most of the day. By avoiding it too late in the day, you should have no trouble sleeping.
The Bottom Line
Coffee can be a part of a healthy lifestyle – and it is okay to have it with breakfast. However, it is important to be mindful of your caffeine intake and not to overdo it. Also, be sure to choose a healthier version of coffee to reap the best benefits. Keep in mind that coffee can be consumed in a variety of ways and it is important to find a balance between enjoying it for its caffeine levels and for its taste as well.
