Coffee is one of the most widely consumed beverages around the world and is considered to be an indispensable part of our morning routine. Yet, many of us may not be aware of the consequences that drinking coffee on an empty stomach can have on our health. Doctors and nutritionists have been warning us for years that drinking coffee on an empty stomach is not a wise choice. So what is the right way to take your daily dose of coffee? And is it really that bad to drink coffee without any food?
It’s true that coffee on an empty stomach can lead to some negative consequences like heartburn, acid reflux and nausea. Many people don’t recognise that coffee can be an acidic beverage and that acid can easily irritate an empty stomach causing an uncomfortable burning sensation. As coffee stimulates the release of the hormone adrenaline, which can increase your heart rate and blood pressure, it can also lead to palpitations and shortness of breath if you’re not eating.
Veteran Nutritionist Isabelle Baines shares that it is never a good idea to drink coffee in the morning without any food as it can adversely affect your digestive system. “Coffee, especially when taken on an empty stomach, can stimulate the secretion of hydrochloric acid in the digestive system, thus leading to the disruption of digestion and possibly excessive secretion of acids in the stomach,” she says.
Researchers from the Medical University of South Carolina also want us to be aware that lower amounts of stomach acid makes it more difficult to take in minerals and vitamins needed for a healthy lifestyle. This also means that drinking coffee on an empty stomach can affect your body’s ability to absorb minerals and vitamins. Doctors advise that people with digestive problems, such as dysbiosis, heartburn and gastritis should completely refrain from drinking coffee like beverages on an empty stomach.
Apart from coffee, caffeine in general can be problematic for our health. Eating something before consuming coffee aids in absorbing the caffeine slowly, which helps to prevent drastic changes in blood pressure and heart rate. It also helps to provide some essential nutrients to your body and prevent any side effects like nausea or dizziness.
If you’re a regular coffee drinker and regularly have it on an empty stomach, remember that although the effects may be seen in the short term, there are consequences for the long-term too. To stay away from any potential health complications, nutritionists suggest taking a light snack before drinking coffee and spacing out your caffeine intake throughout the day rather than having it all at once.
Effects on Metabolism
Consuming coffee without any food has been known to harm our metabolism. In one study conducted by the Harvard Medical School, participants were given coffee 30 minutes before eating breakfast. As per the study results, the hormonal levels of the participants were significantly disrupted. The reason being that the caffeine in coffee can temporarily slow down the metabolism and may interfere with the body’s digestion of food.
Another study conducted at the University of Vermont’s Department of Dietary Sciences found that drinking coffee on an empty stomach can cause a large fluctuation in blood sugar levels. The participants showed marked increases in their glucose levels in response to coffee. This proves that drinking coffee on an empty stomach can affect the way our body uses glucose for energy.
Continued consumption of coffee on an empty stomach can further cause insulin resistance. This is because of the caffeine that affects our hormones and changes insulin sensitivity. It is also important to note that if you’re someone who is prone to an upset stomach, your sensitivity to caffeine can further worsen the situation.
Nutritionist Brock Daniel recommends adding some fibre or protein in your pre-coffee meal. “Doing this will help to slow the absorption of the caffeine and provide the body with the nutrition it needs to keep you going for the day,” he says.
The bottom line is that if you want to reap the benefits of coffee and avoid any adverse effects, it is essential to pay attention to what you eat before having it. Eating something like a small bowl of oats or a slice of whole wheat bread can help sustain your energy and keep you full till your next meal.
Alternative Beverages
Although the world has become an avid coffee lover, it cannot be denied that coffee on an empty stomach is often not the healthiest option. If you are looking for an alternative way to give your body the same energy and concentration levels without the risks associated with drinking coffee in the morning, there are various options available.
Matcha is a great beverage to consume in the morning before breakfast as it contains a powerful antioxidant called EGCG that can help to boost your metabolism and energy levels. It is also rich in fibre and essential minerals like chromium, magnesium and zinc, which can help to balance your blood glucose levels.
Green or black tea is a healthier and safer option than coffee and has numerous beneficial properties. It can help to improve your mental clarity and concentration, reduce stress and even provide you with a natural energy boost. Coconut water is another great option as it is rich in minerals, vitamins, electrolytes and is also low in calories, helping keep you hydrated but not bloated.
From smoothies to refreshing juices, all of these drinks can give you sustained energy and the nutrients you need to kick-start your day. Eating high-fibre snacks like oatmeal and wholegrain toast before drinking any of these beverages can even further aid in the absorption of their nutrition.
Whatever your choice of drink may be, it is essential to pay attention to what you are consuming and maintain a healthy diet and lifestyle. Eating a healthy breakfast before your cup of coffee can make all the difference.
Advantages of Drinking Coffee
It is only fair to acknowledge the benefits of drinking coffee. Even though it should not be taken on an empty stomach, it does have it’s advantages. According to nutritionists, when taken in the right amounts, coffee can provide us with the essential vitamins and minerals we need for a healthy life.
Coffee is particularly rich in minerals like manganese, magnesium, phosphorus and potassium, that are essential for immunity, cognitive functioning and digestion. It is also known to contain Vitamin B2, which is important for converting food into energy and Vitamin B3, which can help improve cognitive health. Coffee may also contain trace amounts of Biotin and Vitamin E which are helpful in the overall functioning of our body.
Apart from these, coffee is well known for its energy-boosting capabilities. People often consume it in the morning to get an energy boost to start their day. Not only that, coffee can also improve adrenal fatigue, reduce stress and improve alertness. Physician and nutritionist Dr. Megan Parkinson suggests that “a moderate intake of coffee is beneficial.”
Since coffee is known to increase alertness, concentration and focus, it has been used by students to help them perform better in their studies. A cup of coffee can also provide an immediate spike of energy which can come in handy when tired or over-stressed. People drink coffee to improve their mood and stay energised throughout the day.
Thus, when taken in moderation, coffee can provide us with a lot of suggested health benefits. So the next time you have it, remember to eat something before that to enjoy the full benefits of coffee and stay healthy and energetic throughout the day.
Side Effects of Caffeine
Caffeine is the main ingredient present in all the coffee and energy drinks that act as a stimulant to the body. While it can provide the necessary boost it can also cause side effects if consumed in excess. Caffeine sensitivity is a real thing and one’s sensitivity to it can depend on their age, weight and the type of caffeine consumed.
Caffeine consumption can lead to addiction and caffeine withdrawal is a real phenomenon. It is important to remember that caffeine can be habit-forming and is also linked with substances abuse. Too much of it can result in headaches, anxiety, insomnia and irritability.
Caffeine is also known to interact badly with certain medications, like all types of antibiotics, steroids and certain antidepressant medications. People taking medications should consult with their doctors if they plan to consume coffee or any caffeine-based drinks in their daily routine.
Apart from this, coffee can also affect our hormones and fertility. A recent study conducted by Harvard Medical School and the Brigham and Women’s Hospital has shown that drinking more than four cups of coffee a day can reduce a man’s fertility. Researchers also attribute these effects to the chemicals present in coffee such as phytohormones and mycotoxins.
Too much of coffee or caffeine can have an adverse effect on our body. Excess consumption of coffee can lead to dehydration and exhaustion due to the amount of caffeine it contains. It is important for us to remember that caffeine can affect the body in different ways and a balance should be maintained.
Natural Alternatives to Coffee
If you are someone who is looking for alternative drinks to coffee, there are a few natural and healthy options available that can provide you with a energy kick and plenty of nutrients. One such beverage is Chai. It is an ancient Indian drink made with the combination of spices, tea and milk that has been known to boost the energy levels and immunity. It also contains B-vitamins, iron, calcium and plenty of antioxidants.
Kombucha is another popular healthy alternative to coffee. It is a fermented tea that contains numerous probiotic cultures, which means it is great for digestion and gut health. Not only that, it also tastes great and helps to improve your mental health and overall wellbeing.
Anyone with a sweet tooth can take a look at honey plants like maca, yacon or lucuma. While these plants don’t contain caffeine, they are known to be great sources of natural energy and are very nutrient-dense. They are also great sources of minerals,anti-oxidants and fibre.
Herbal teas like rooibos and ginger tea can also be a great option if you are looking for something healthy and stimulant-free. Green tea is also a great alternative as it is packed with antioxidants, can boost metabolism and can help in weight loss.
No matter what your preference may be, there are plenty of options available which are more healthful and can provide you with sustained energy without the fear of any side-effects. Do yourself a favour and switch to any of these alternatives and you will be able to feel the positive benefits it can bring to your mind and body.
