In this post I shed light on yet another controversial health topic: COFFEE. Coffee has been demonized for decades. Recent studies, however, are finding it may belong in the same category as healthy beverages like green tea. Therein the question lies- Should you be drinking it? My hope is to provide you with enough information about coffee to help you make an educated decision that is in your best interest.
First, let’s take a look at some benefits to drinking coffee…
Coffee contains a small amount of several essential vitamins and minerals, which can add up over time, but where coffee really excels is in it’s high antioxidant content. Coffee is the number one source of antioxidants for the average American. I’m not saying coffee the best source of antioxidants, but it is the source the average person consuming a typical Western diet is most likely to get them from. (Which really just speaks poorly of our fruit and vegetable consumption!) Regardless, it’s high antioxidant content has linked coffee to a number of health benefits. Studies have shown that coffee drinkers have a significantly lower risk of developing depression, dementia, Alzheimer’s disease, Parkinson’s disease, Type 2 Diabetes, cirrhosis and liver cancer. Given that coffee drinkers have a reduced risk of many deadly diseases, some studies are even saying drinking coffee can help you live longer.
As you probably already know, caffeine is the active ingredient in coffee. Something you may not know is that this stimulant does more than just keep you awake. Caffeine has positive affects on brain function and metabolism too. Many controlled trials have shown that caffeine can improve memory, mood, energy levels, reaction time and overall cognitive function. Caffeine also boosts metabolism, improves athletic performance and is one of the very few natural substances that has been proven to increase fat burning.
Although these benefits may be enough to classify coffee as a true health tonic, it is important to discuss the negative aspects of coffee as well…
Even though I just got done discussing the many benefits of caffeine consumption, too much caffeine can be problematic. Unwanted side effects of caffeine consumption include jitteriness, anxiety, heart palpitations and difficulty sleeping. Caffeine is also an addictive substance. As you consume it regularly you can become tolerant to it. Caffeine can stop working the way it used to or a higher dose may be required to receive the same desired benefits. When regular consumers refrain from drinking coffee, they can experience withdrawal symptoms like headaches, drowsiness, and irritability.
Certain people should avoid drinking coffee or severely limit their consumption. These include women who are pregnant or nursing and people with anxiety issues, high blood pressure or suffering from insomnia. And something EVERY coffee drinker needs to consider is how they’re drinking it. Believe it or not, the BIGGEST problem coffee poses lies in what we add to it. Store bought sweetened creamers are laden with sugar, chemicals and harmful trans fats. Similarly, some specialty drinks from our local coffee shop contain sugar and calories equivalent to eating a row of Oreos for breakfast! These are NOT healthy and will counteract any health benefit your coffee offered in the first place. If you are someone who can’t enjoy coffee unless it tastes like your favorite dessert, I urge you to try one of these alternatives: Drink your coffee black or switch to caffeinated tea, buy coffee that is already flavored, flavor your coffee with coconut milk, almond milk, soy milk or cream, add cinnamon, nutmeg or other spices and if you really can’t live without sweetened coffee creamer, there are coffee creamers on the market that are trans fat and chemical free. I know Nestle has a line called “natural bliss” because my mother-in-law uses it.
My Personal Opinion
If you’re a coffee drinker and enjoy it without any negative side effects, there is no reason to stop. For most people, the health benefits of drinking coffee seem to far outweigh the risks. If you are not a coffee drinker on the other hand, I don’t think this evidence is good enough reason to start. I personally do not like the idea of being dependent on something, so although I do drink coffee, I consume very little of it. I am fairly sensitive to caffeine so a few ounces of coffee in the morning is enough to energize me for the entire day. Seriously, one 20 ounce black coffee will last me an entire week. Coffee is addictive and extremely habit forming and for that reason some days I simply choose not to drink it. I only drink it if I feel I “need” it. If you drink coffee, I encourage you to find a system that works best for you. For healthy adults with no medical issues, consuming 300mg-400mg of caffeine (or two to three 8-ounce cups of coffee) each day is thought to be safe. I would encourage you not to exceed this safe limit. But, as always, my best advice to you is to listen to your body and determine a comfortable limit for you.