Coffee is one of the oldest beverages on the planet, but it still has its critics. With heated debates on whether too much coffee is bad for our health, it’s important to understand the true facts. Whether you’re an avid coffee drinker or occasional sipper, understanding how much is too much is vital.
A standard cup of brewed coffee contains around 95 mg of caffeine, however the amount of caffeine can vary considerably depending on multiple factors. Coffee brewed in an espresso machine typically contains around 65 mg while cold brew tends to contain more intense levels of caffeine, around 140 mg per cup.
The World Health Organisation recommends that healthy adults consume no more than 400 mg of caffeine per day, equivalent to around four cups of coffee. So does this mean it’s unhealthy to consume more than this amount? The answer is it depends. High caffeine levels can be harmful to people who are pregnant or sensitive to caffeine or have underlying health conditions such as anxiety or sleep disorders.
According to leading nutritionist Dr. Oz, moderate intake of two to three cups of coffee per day can offer various health benefits such as increased energy, improved mood and focus, and increased alertness. He also says that coffee is the best source of antioxidants in the Western diet.
Andrew Weil, M.D., a physician-scientist and best-selling author, suggests that drinking more than four cups of coffee per day could have serious adverse effects. Professor David Haslam, a medical doctor, adds that 5 or more cups a day is linked to a marked increase in death risk, particularly among those aged over 55.
Based on reports from health experts, it’s clear that simply having more than four cups of coffee per day is not enough to determine health risks. It’s important to consider other factors such as age, overall lifestyle, and whether or not the drinker frequently gets too little sleep or has a high level of stress.
More importantly, it’s important to choose quality coffee beans with low levels of caffeine to reduce health risks associated with consumption. When cooking coffee, ensure the beans are properly roasted to keep the caffeine content lower.
Sensitivity to Caffeine
Individuals may be more sensitive to the effects of caffeine than others, or even completely intolerant. Intolerance or hypersensitivity to caffeine may be caused by a number of factors including genetics and lifestyle. Symptoms of caffeine intolerance include anxiety, lightheadedness, shaking, palpitations, and other related effects.
If you suspect that you’re intolerant to caffeine, it’s recommended to limit coffee consumption to one cup per day and consult your doctor. Other remedy that is said to reduce the severity of side effects is to gradually decrease the number of cups you drink over a longer period, such as two weeks.
A decrease in coffee intake may escalate withdrawal symptoms such as feeling tired, irritability, and headache. In such cases, it’s recommended to drink herbal teas or decaf coffee to reduce the withdrawal symptoms.
Some people also believe that drinking caffeinated coffee can ruin their digestion, leading to bloating and discomfort. On the contrary, coffee can actually help digestion by increasing the production of gastric acid, which is key in aiding digestion. However, eating food before drinking coffee can reduce these benefits as the food takes longer to digest.
Adding Sugar and Dairy Products to Coffee
Adding sugar and dairy products to coffee can significantly increase levels of calories and fat. For example, the addition of one teaspoon of sugar to a cup of coffee adds 15.4 calories whereas a tablespoon of cream adds 51 calories. Therefore, adding large amounts of sugar and cream to your daily cup of coffee can quickly add up.
Consuming coffee with sweeteners and milk substitutes also increases calorie and sugar intake. Artificial sweeteners such as aspartame, saccharin, and sucralose contain zero calories whilst milk substitutes such as soy milk, coconut milk and almond milk are generally low in fat and high in protein.
If you’re watching your weight, it’s recommended that you stick to black coffee. Although it may taste bitter, it’s usually calorie-free and contains more natural ingredients than coffee that is loaded with sweeteners and cream.
However, some research has indicated that drinking coffee with a moderate amount of calcium-rich milk can have health benefits. For example, drinking 3 cups of caffeinated coffee with some skimmed milk can reduce the overall amount of caffeine you consume. This is because the milk acts as a buffer, slowing down the absorption of caffeine in the bloodstream.
Drinking Decaf vs Regular Coffee
Decaffeinated coffee is typically made from the same coffee beans as regular coffee. The difference is the caffeine is removed using a process that uses either water or a chemical solvent such as ethyl acetate, carbon dioxide, or methylene chloride. Most decaffeinated coffees are 98% to 99% caffeine-free.
Decaf coffee is ideal for people who are sensitive to caffeine or want to reduce their daily caffeine intake. It’s also said to be lower in some antioxidants compared to regular coffee, however more research is needed to confirm this. Another downside is the fact that some of the added chemicals used to process the decaffeinated coffee can remain in the product.
The upside is a cup of decaffeinated coffee still contains antioxidants and other beneficial compounds, including some minerals and vitamins. This has led many health professionals to recommend switching to decaf coffee, particularly for those whose caffeine consumption is getting out of control.
Advantages & Disadvantages of Drinking Coffee
In conclusion, drinking coffee in moderation can have both advantages and disadvantages. Moderate consumption of coffee has been linked to improved focus and alertness, while excessive consumption can lead to dehydration and disrupted sleep patterns.
It is important to remember that everyone reacts differently to coffee and some people may be more sensitive to caffeine than others. As such, it’s important to consider your own lifestyle and health factors before setting a limit on the amount of coffee you consume on a daily basis.
Conclusion
The most important thing is to determine the amount of caffeine that is safe for you. If you find that your caffeine consumption is becoming excessive, it might be beneficial to switch to decaf or herbal tea. Furthermore, opt for quality coffee beans and be mindful of any added sugar or dairy products.
