Is Coffee Good For Your Health?

By Tehila Levine-Soskel, RDN, CDN

One of the most popular drinks worldwide is coffee. Whether it’s consumed for its taste, as a morning beverage, or for a much-needed pick-me-up, coffee is often cherished for its caffeine content and its ability to rejuvenate those who are most tired. Did you know that around 80% of the population consumes a caffeinated product each day?

Caffeine, most commonly found in coffee, tea, and cacao plants, is known as a natural stimulant. Your brain is greatly affected by caffeine, helping you stay awake, promoting alertness and increased focus. Studies have said that it can take as little as twenty minutes for your coffee to become effective.

Natural occurring sources of caffeine like seeds, leaves and nuts are harvested and then further processed to make caffeinated beverages and foods. In an 8-ounce serving of espresso, there is around 240-720 mg of caffeine and 102200 mg of caffeine in coffee. The label “decaf” may be deceiving, as decaffeinated coffee still contains caffeine but only as little as 2-7 mg. Some people may consider consuming decaf coffee instead of caffeinated, such as those with medical concerns, pregnant women, and digestive problems.

Let’s further explore some of the health benefits caffeine has to offer. First off, dopamine and norepinephrine, both neurotransmitters of the brain, are increased after consumption of caffeine, which may lead to better mood and brain function. Studies have also reported that those who consumed caffeine had a lower risk of depression than those who did not. However, each person varies, therefore the caffeine’s effect on one’s mood can differ from one person to the next.

While caffeine is certainly not the key to weight loss, your metabolism may be increased due to caffeine stimulating the central nervous system. More so, small amounts of caffeine prior to your workout may improve your exercise performance. The reason for this is because of the release of adrenaline and muscle contrac - tility from the stimulation of the nervous system. This may be why caffeine stimulants are popular among athletes. Coffee is also a rich source of antioxidants, which may help prevent cell damage and reduce the risk of many diseases.

Some individuals may experience a slight increase in blood pressure due to caffeine, but that does not mean it raises the risk of heart disease as some may think. Studies have shown that women and men who consumed 100-400 mg daily of caffeine had a lower risk of heart disease. Another study showed a lower risk of stroke in those who drank green tea daily with its caffeine content. Those who drank coffee were also seen to have a lower risk of developing type 2 diabetes.

Let’s be mindful and understand that these are the benefits of drinking coffee, not the creamers or the milk you put into it. Many creamers contain a lot of sugar, oils, and additives. The most common oils found in coffee creamers are canola, soybean, and sunflower oil, which are all high in inflammatory linoleic acid.

With all these health benefits of caffeine consumption, it’s important to understand that there can be negative side effects with an excess intake or specifically in some people. Too much caffeine may lead to headaches, migraines, restlessness, and high blood pressure. Caffeine can have diuretic effects, therefore making sure to drink enough water is key. Individuals taking medications should be aware that caffeine may interact with certain medications. For example, certain medications used to reduce blood clotting may interfere with the caffeine, resulting in bruising and bleeding. It is always best to consult with your doctor if taking medications. In addition, pregnant women should limit their caffeine intake as well.

Before you grab your morning coffee, it’s helpful to eat something first as to not drink coffee on an empty stomach. Drinking coffee may raise your cortisol levels, which is your stress hormone. Cortisol plays an important role in your body to help regulate your metabolism, blood sugar, and blood pressure levels. Cortisol levels are usually higher in the morning and go down throughout the day. Drinking coffee on an empty stomach may further raise cortisol levels.

Here are some balancing breakfast ideas to eat before your coffee, leaving you feeling good and full. First off, a highly nutritious breakfast choice is eggs. Scrambled, omelet, sunny side up, and egg muffins are just a few ways to enjoy eggs. Keep in mind that you shouldn’t skip on the yolk as the yolks contain more protein than the white. Another go-to breakfast that is high in protein and probiotics is Greek yogurt. Add some fresh berries and chia seeds for that extra fiber to keep you full for longer. Chia seed pudding can be prepared in advance and is a great choice for breakfast while packing in that fiber and protein. Another favorite high protein meal is cottage cheese, which contains around 24 grams of protein per cup. Ensuring that your breakfast is high in protein will help keep you full for longer and reduce snacking throughout the day.

While one individual may respond differently to caffeine and coffee than the next, there can be several health benefits with a moderate consumption. Therefore, as with most things, moderation is key. From improving one’s mood to improving physical performance, caffeine and coffee have shown the potential of the many positive effects on one’s well-being. Despite all the health benefits of coffee and caffeine consumption, it’s crucial to be aware of the amounts you are consuming. The U.S. Department of Agriculture (USDA) states that 400 mg of caffeine daily, which is around 2-4 cups of coffee, is safe. Additionally, keep in mind the size of your coffee if you are reaching for a second cup. As always, it is best to consult with your doctor or a healthcare professional to help determine what is best for your individual needs.