Dash Diet and Coffee
Coffee has rapidly become one of the most popular beverages in the world. It can have a range of health benefits, such as reducing the risk of type 2 diabetes, liver disease and depression. But should you be drinking coffee if you are following the Dash diet? We’ll take a look at what the Dash Diet is, the potential health implications of drinking coffee and make some recommendations about using coffee as part of the Dash Diet.
The Dash Diet, or Dietary Approaches to Stop Hypertension, is a lifestyle approach that has been created to reduce blood pressure and prevent heart disease. It emphasizes eating more fruits, vegetables, whole grains, as well as reducing sodium intake, eating more healthy fats and exercising regularly. It is also beneficial in reducing obesity and preventing type 2 diabetes.
While the Dash Diet encourages people to reduce their consumption of processed and sugary foods, it does not promote cutting out coffee consumption entirely. In fact, drinking coffee can be of benefit when following the Dash Diet plan. Coffee contains caffeine, which can stimulate your metabolism and help you burn fat more efficiently. Moreover, coffee contains antioxidants which can reduce inflammation, thereby reducing the risk of cardiovascular disease.
However, drinking too much coffee can have a detrimental effect on your health. This is especially true if it is served in large cups and loaded with extra-high amounts of calories, such as syrups or creams. Too much coffee can cause rapid heartbeat and jitters, and it has been linked to an increased risk of developing anxiety, depression and other mental health issues.
In order to drink coffee safely while following the Dash Diet, it is important to stick to the drip-brewed type and opt for a smaller size. Also, add in non-dairy milk or creamers such as almond milk or unsweetened coconut milk. They not only provide fewer calories but also ensure the coffee is less acidic and more creamy. And lastly, use natural sweeteners such as honey, maple syrup or stevia – these will ensure you’re getting the sweetness without overloading your coffee with sugar.
Caffeine and Dash Diet
Caffeine, found in coffee, tea, and energy drinks, can be beneficial when included in moderation as part of the Dash Diet. It can stimulate the brain, improve physical endurance, and increase alertness, as well as reduce fatigue. Caffeine has also been shown to be beneficial for people with high blood pressure, as it can lower systolic and diastolic blood pressure.
It is important to be aware of the recommended amount of caffeine intake when following the Dash Diet. The amount of caffeine intake recommended varies depending on age and health, however it is generally accepted that moderate amounts of around 200mg a day are beneficial. This is equivalent to two normal-strength brewed cups of coffee.
It is also important to note, that health advice and guidelines can vary widely. So if you are concerned, it is best to speak to a healthcare professional to understand the benefits and risks of consuming caffeine as part of your diet.
Dash Diet and Decaffeinated Coffee
Decaffeinated coffee is a great option for people following the Dash Diet, as it contains most of the beneficial properties of normal coffee, however without the caffeine. Studies have found that not only can decaffeinated coffee reduce the risk of diabetes and liver disease, but it can also help to reduce the risk of stroke and other cardiovascular diseases.
Furthermore, decaffeinated coffee can help to boost one’s mood, whilst lowering the stress levels and the risk of depression. This is due to its high levels of polyphenols, which are plant-based antioxidants. It also contains plenty of potassium which can help to improve muscle strength and keep the heart healthy.
To get the most benefit from decaffeinated coffee, make sure you opt for freshly ground beans as machines that heat and drieno away the caffeine also rob other valuable nutrients found in the beans.
Is Dash Diet Suitable for People Sensitive to Caffeine?
Yes, the Dash Diet is considered suitable for people who are sensitive to caffeine. As mentioned above, the Dash Diet encourages people to avoid processed and sugary foods, however it does not promote the outright removal of coffee from one’s diet.
Therefore, people who are looking to follow the Dash Diet can still enjoy their regular cup of coffee without any trouble. Especially, if they opt for decaffeinated or plant-based coffees, such as almond or coconut. These are not only low in caffeine but contain much lower calories than dairy-based creamers.
Mental Implications of Drinking Too Much Coffee
Although moderate to low levels of caffeine can be beneficial to health, drinking too much can have mental implications on the brain’s activity. Studies have shown that too much caffeine can cause distress, irritability and anxiety. This can be partially attributed to caffeine’s stimulating effect.
High levels of caffeine consumption can also impair one’s performance in activities requiring high cognitive focus and problems solving. This is due to its impact on the performance of the hippocampus, the part of the brain responsible for memory formation and problem solving. Moreover, regular intense caffeine consumption can have long-term implications on sleep patterns, increasing one’s risk for insomnia and other sleep ailments.
Side Effects of Drinking Too Much Coffee
Drinking too much coffee on a consistent basis can lead to a range of negative side effects that include nausea, irregular heartbeat, insomnia, anxiety and restlessness. It can also lead to overstimulation and make it difficult to fall asleep. Furthermore, it can increase your body’s production of cortisol and adrenaline, hormones associated with stress.
It is important to be aware of the potential side effects of consuming too much caffeine, and adjust your consumption to a moderate and healthy level. The question of how much is too much, will always be an individual preference and depending on one’s tolerance level.
Therefore, if you find yourself experiencing side effects after drinking your regular cup of coffee, it would be best to reduce your intake and swap to decaffeinated drinks or plant-based coffees.
Interaction Between Caffeine and Medication
It is important to be aware of the interaction that caffeine can have with certain medications, such as pain relievers and other OTC medication. If a person is taking any form of medication, it is best to seek advice from a healthcare professional before consuming coffee or any caffeinated beverage, as it can have serious implications.
This is especially important for people following the Dash Diet, as it encourages low-in-sodium options. Taking in a high amount of caffeine can offset the beneficial effects of the diet and lead to adverse health effects. Therefore, it is best to discuss with your doctor to understand your caffeine intake and whether it is suitable in line with the Dash Diet.
Conclusion of Coffee and Dash Diet
In conclusion, the Dash Diet is a healthy and balanced approach that can benefit those looking to reduce their risk of hypertension, obesity, diabetes and heart disease. Including coffee as part of the diet is not prohibited, however it is important to consume it in moderation, opt for the drip-brewed type and add in plant-based milk or cream instead of dairy milk or creams.
Also, for those who are taking medication, it is best to consult with a doctor or a healthcare professional to understand your caffeine intake in line with the Dash Diet. And finally, if you find yourself experiencing any side effects as a result of drinking coffee, it would be best to reduce your intake and opt for decaffeinated coffee or plant-based coffees.
