Coffee is one of those things - you
either love it or hate it. You know if you like the taste or not (or if it’s just
a reason to drink sugar and cream). You know how it makes you feel (i.e. your
gut, your mind, etc.).
Not to mention the
crazy headlines that say coffee is great, and the next day you should avoid it!
There is actual
science behind why different people react differently to it. It's a matter of your genetics
and how much coffee you're used to drinking.
NOTE: Coffee does
not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup,
averaging around 100 mg/cup. Coffee is one of the most popular ways to consume
this stimulant. But…
a cup of coffee contains a lot of things over and above the caffeine. Not just
water, but antioxidants, and hundreds of other compounds. These are the reasons
drinking a cup of coffee is not the same as taking a caffeine pill. And
decaffeinated coffee has a lot less caffeine; but, it still contains some.
Let's look at
caffeine metabolism, its effects on the mind and body, and whether coffee
drinkers have higher or lower risks of disease. Then I’ll give you some things
to consider when deciding if coffee is for you or not.
Caffeine
metabolism
Not all people
metabolize caffeine at the same speed. How fast you metabolize caffeine will
impact how you’re affected by the caffeine. In fact, caffeine metabolism can be
up to 40x faster in some people than others.
About half of us
are “slow” metabolizers
of caffeine. We can get jitters, heart palpitations, and feel "wired"
for up to 9 hours after having a coffee. The other half is "fast" metabolizers of caffeine.
They get energy and increased alertness
and are back to normal a few hours later.
This is part of the
reason those headlines contradict each other so much - because we’re all
different!
The effects of
coffee (and caffeine) on the mind and body
NOTE: Most studies
look at caffeinated coffee, not decaf.
The effects of
coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism
I mentioned. But it also has to do with your body’s amazing ability to adapt
(read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel
the effects a lot more than people who have coffee every day.
Here’s a list of
these effects (that usually decrease
with long-term use):
●
Stimulates the brain
●
Boosts metabolism
●
Boosts energy and exercise
performance
●
Increases your stress hormone
cortisol
●
Dehydrates
So, while some of
these effects are good
and some aren’t, you need to see how they affect you and decide if it’s worth
it or not.
Coffee and
health risks
There are a ton of studies on the
health effects of coffee, and whether coffee drinkers are more or less likely
to get certain conditions.
Here’s a quick
summary of what coffee can lead to:
●
Caffeine addiction and withdrawal
symptoms (e.g. a headache, fatigue, irritability)
●
Increased sleep disruption
●
Lower risk of Alzheimer's and Parkinson's
●
Lower risk of developing type 2
diabetes
●
Lower risk of certain liver diseases
●
Lower risk of death (“all cause mortality")
●
Mixed reviews on whether it lowers
risks of cancer and heart disease
Many of the health
benefits exist even for decaf coffee (except the caffeine addiction and sleep
issues).
NOTE: What’s
super-important to note here is that coffee intake is just one of many, many
factors that can affect your risks for these diseases. Please never think
regular coffee intake is the one thing that can help you overcome these risks.
You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress,
and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s
not just about the coffee.
Should you drink
coffee or not?
There are a few things to
consider when deciding whether you should drink coffee. No one food or drink
will make or break your long-term health.
Caffeinated coffee is not recommended for:
●
People with arrhythmias (e.g.
irregular heartbeat)
●
People who often feel anxious
●
People who have trouble sleeping
●
People who are pregnant
●
Children and
●
teens.
If none of these
apply, then monitor how your body reacts when you have coffee. Does it:
●
Give you the jitters?
●
Increase anxious feelings?
●
Affect your sleep?
●
Give you heart palpitations?
●
Affect your digestion (e.g.
heartburn, etc.)?
●
Give you a reason to drink a lot
of sugar and cream?
Depending on how
your body reacts, decide whether these reactions are worth it to you. If you’re
not sure, I recommend eliminating it for a while and see the difference.
Recipe (Latte):
Pumpkin Spice Latte
Serves 1
3 tbsp coconut milk
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree
½ tsp maple syrup (optional)
1 cup coffee (decaf if preferred)
1 cup coffee (decaf if preferred)
Instructions
Add all ingredients to blender and blend until creamy.
Serve & enjoy!
Tip: You can use tea instead of milk if you
prefer.
References:
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