Most of the population acknowledges the advantages of drinking coffee and yet, how much black coffee should you drink a day is often neglected. In order to understand the recommended amount of coffee intake and the health implications attached, it is important to recognise the background behind coffee culture, the effects of excessive coffee intake, as well as provide persepectives from experts and dietary sources.
For centuries, coffee has been deeply ingrained in different cultures. Nowadays, black coffee is considered one of the top healthiest drinks, due to its high concentration of antioxidants and its energizing effects.
In moderate consumption, coffee can be beneficial in many ways. According to the Harvard Medical School, recent studies show that moderate daily consumption of 3-4 cups of black coffee is fine for most healthy adults. Other studies that have looked into the effects of caffeine intake, including from coffee, correlate with a risk reduction of multiple diseases, such as Parkinson’s and even colon cancer.
But, when taken in excess, the risks associated with drinking black coffee become higher, as the caffeine can lead to symptoms like insomnia, anxiety and restlessness. For some, like pregnant women, it is better to be cautious when drinking coffee, since caffeine can pass through the placenta and affect the developing baby.
Overall, The World Health Organization recommends a daily maximum amount of 300 milligrams of caffeine, which is approximately 3-5 cups of coffee. It is worth noting that one cup of black coffee can contain between 70 to 140 milligrams of caffeine, depending on the type of coffee beans used, the brewing technique and the size of the mug.
Although these numbers suggest the maximum recommended daily intake, Harvard Health researchers state that caffeine is different for everyone and it is best for individuals to experiment to see what works for them. This means that those aiming for higher energy levels may prefer to take more than just 3-4 cups of coffee per day.
Species of Coffee
With more than 25,000 species of coffee, it can be difficult to differentiate between varieties. Of all the varieties, Arabica and Robusta are the main two species used in coffee drinking. Arabica, known to have a unique flavor profile and lower caffeine content, is commonly found in many specialty coffeehouses. Robusta, on the other hand, contains higher amounts of caffeine, making it the preferred choice for many espresso-based drinks.
Despite both species being part of the same family, their essence and composition creates two different worlds of coffee drinking. It is therefore not only crucial to be aware of the amounts taken, but also the variety of coffee one drinks.
Grinding and Brewing
Coffee beans go through a basic grinding process that turns them into a powder form before one drinks it. Depending on the grinding level, from coarse to fine grind, one may determine the extraction rate of the coffee beans. Coarser grinds will result in slower extraction and less caffeine in the cup, while a finer grind will speed up the extraction process, leading to a higher caffeine concentration.
The way one brews their coffee also affects the caffeine content. Drinks such as French press have higher caffeine counts, while other methods like cold brew slowly extract, leading to a coffee with a low caffeine content.
Coffee Alternatives
For those looking for coffee alternatives, some of the healthiest coffee-free options are herbal teas, chai tea, green tea, and golden milk. While they do not contain caffeine, these drinks will also help one stay energized. Moreover, golden milk, also known as turmeric milk, is known for delivering multiple health benefits due to its key ingredient, turmeric. The high concentration of antioxidants and antinflmmatory properties found in this beverage, help to boost the immune system and prevent cancer.
Milk and Sugar
The level of caffeine can also be affected by the amount of milk and sugar added to the coffee. Whole milk and sweetened syrups often reduce the caffeine content, while low-fat milk and sugar substitutes do not.
Another way to reduce the caffeine levels of coffee is to order a dark roast coffee, since it is known to contain less caffeine than a medium or light roast. Nevertheless, the taste of dark roast coffee is not for everyone.
Diet and Lifestyle
As with most drinks that contain caffeine, the amount consumed should depend on one’s overall diet and lifestyle. Those with dietary restrictions, like lactose intolerant and vegan, should look for coffee alternatives with better ingredients. Furthermore, people who are more active and work out often require more hydration and energy so they should increase their caffeine intake accordingly.
Conclusion
While certain medical advice and dietary sources have their own rules regarding coffee intake, it is best to determine the right amount of black coffee that works for each individual. Understanding the species, grinding and brewing techniques, as well as the effects of adding milk and sugar, will help one make better decisions when ordering coffee and make sure they do not overconsume it.