Coffee, while a commonly consumed beverage, comes with its own set of risks. Excessive coffee consumption has been linked to a variety of health problems, including high blood pressure, insulin resistance and weight gain. In addition, some research suggests that certain coffee-drinking habits may increase the risk of certain types of cancer. It’s important for individuals to understand how coffee can negatively affect health, so they can make informed decisions about how, and how much, to drink.
High levels of caffeine in coffee can cause adverse effects, such as jitteriness, anxiety and increased heart rate. Caffeine is a stimulant, so drinking coffee can overstimulate the body and lead to insomnia, headaches and other physical effects. In addition, coffee can be very acidic, which can irritate the gastrointestinal tract and increase stomach acid production.
Regular coffee consumption has also been associated with higher levels of bad cholesterol. While coffee does contain antioxidants, the processing of coffee beans can destroy some of the bioactive compounds that would be beneficial to health. Furthermore, those who drink coffee with added cream, sugar and flavoring can increase their consumption of unhealthy saturated fats and refined sugars. Depending on the beverage, it may also contain high levels of calories.
The International Agency for Research on Cancer has classified coffee consumption as possibly carcinogenic to humans. Studies suggest that heavy coffee consumption may be linked to an increased risk of certain types of cancer. However, the evidence is still inconclusive and further research is necessary. It’s important to note that the risk varies depending on the type of coffee and how it’s prepared.
It’s important to remember that while some research suggests that drinking coffee can be bad for health, it can also have some beneficial effects. Coffee contains polyphenols, which are compounds that have antioxidant properties and may be able to protect against certain diseases. The American Heart Association recommends up to six cups of coffee per day, as long as they are free or low in sugar and fat.
It’s important for individuals to take into account their own health history, lifestyle and dietary habits when deciding whether to drink coffee. While occasional coffee drinking is generally safe for most people, those with existing health conditions should be particularly cautious. Doctors may recommend cutting back or avoiding coffee entirely for certain individuals.
Caffeine Overdose
consuming more caffeine than recommended may lead to serious health problems. Caffeine overdose can cause nausea, vomiting, restlessness, tachycardia, delirium and even death if the amount ingested is high enough
According to the American Psychiatric Association, consuming more than 400mg of caffeine per day can lead to psychological and physical dependence and symptoms of withdrawal include headache, fatigue, irritability and decreased focus
The World Health Organisation recommends no more than 400mg per day, which is the equivalent of four cups of coffee. However, some individuals may be sensitive to caffeine and have adverse reactions with lower doses.
Connection to Weight Gain
Many people believe that drinking coffee can help with weight loss. While there is some evidence to suggest that the antioxidants present in coffee may decrease appetite, there is no evidence that suggests that drinking coffee can cause weight loss.
On the contrary, research suggests that drinking coffee may lead to weight gain. For example, a study published in the International Journal of Food Science and Nutrition found that daily coffee drinkers were more likely to gain weight than non-coffee drinkers.
Coffee may also disrupt the body’s sense of hunger and fullness, making it difficult to maintain a healthy weight. Additionally, adding cream and sugar to coffee can add calories and increase weight gain.
Effects on Sleep
Coffee contains caffeine which is a known stimulant. As such, it can have a negative effect on sleep if consumed in large quantities before bedtime.
Studies suggest that drinking coffee can disrupt the body’s natural production of melatonin which is hormone associated with sleep. Furthermore, caffeine can stay in the body for up to 8 hours, meaning that it may interfere with sleep even after the effects of the coffee have worn off.
It’s important to note that sleep is incredibly important for overall health and lack of sleep can lead to mental health problems, increased cancer risk and even death. As such, it’s important to limit coffee consumption before bedtime.
Acidity Level
The high acidity level of coffee can also cause health problems for certain individuals. Coffee is considered a high acid beverage, with a pH level of around 5. Health experts advise individuals with sensitive stomachs to limit their coffee consumption.
In addition, some research suggests that drinking coffee may increase the risk of developing acid reflux. Coffee increases acid production in the stomach and can lead to the contents of the stomach backing up into the esophagus.
Those suffering from chronic acid reflux may benefit from avoiding coffee and other caffeinated beverages. In addition, individuals who experience abdominal pain after drinking coffee may need to cut back on their consumption.
Suggested Alternatives
For those looking to reduce their coffee consumption, there are a few alternatives. Decaf coffee is much lower in caffeine than regular coffee and doesn’t have any known adverse effects. Green tea is also an excellent alternative, as it contains antioxidants and is rich in nutrients.
Furthermore, there are many herbal teas that can provide a caffeine kick and, depending on the type of herbal tea, they may have additional health benefits. Herbal teas such as chamomile, rooibos and matcha are all rich in antioxidants and nutrients such as vitamins and minerals.
Finally, there are many great non-caffeinated drinks such as herbal infusions and fruit juices, offering a plethora of flavors and health benefits. Turmeric lattes and hibiscus iced teas are becoming increasingly popular and are excellent alternatives to coffee.
