September 2022 Should I Cut Back on Coffee?
By Emily Robinson
Coffee is one of the most widely consumed nonalcoholic beverages in the world. For many people, coffee is the first thing they reach for in the morning, a part of an errand routine, and/or an afternoon pick-me-up. If this is you and if you’re wondering if your coffee habit is healthy, here are some things to think about when deciding whether to cut back or not.
How much caffeine is in coffee?
Coffee beans naturally contain caffeine. One 8-oz cup of brewed coffee contains about 95 mg of caffeine and the same size cup of decaffeinated coffee typically has about 4 to 5 mg. The Food and Drug Administration has cited 400 milligrams a day—about four or five cups of coffee—as an amount not generally associated with dangerous, negative effects. However, people have varying sensitivities to caffeine, so the actual “tolerated amount” is going to differ from person to person. Caffeine is also found in black and green teas, chocolate, soft drinks, and energy drinks.
What are the pros of coffee intake?
Coffee has its perks! In research, certain compounds in coffee have been linked to positive health effects on multiple levels.
Coffee contributes to hydration
Coffee is a mild diuretic, meaning it can get rid of some water and salt in the body, but it is not dehydrating because it contributes more fluid than is lost. So coffee does in fact contribute to daily fluid needs.
Coffee has anti-inflammatory properties
Research shows that coffee consumption is associated with reduced risk of inflammation. Some compounds found in coffee such as polyphenols have been shown to have positive health effects. Polyphenols are a type of chemical found in coffee and in other plants like fruits, vegetables, spices, and teas. The number of polyphenols in coffee depends on the roast of the coffee (light roast has the highest amounts), as well as storage forms and preparation of the coffee beans.
Coffee may have positive effects on gut health
Studies are suggesting that coffee may positively influence gut health on multiple levels. Specifically, the polyphenol content (a type of antioxidant) of coffee has been shown to have positive effects on the gut microbiome through its anti-inflammatory properties. At this point, there is assumption that coffee is also working to improve gut health through the gut lining and muscle layers, too.
What are the cons of coffee intake?
Coffee can contribute to negative gastrointestinal symptoms
While coffee can promote gut health, it can also create uncomfortable gut symptoms in some people. Coffee is acidic and can cause negative symptoms like heartburn or gastroesophageal reflux disease (GERD). The caffeine in coffee also contributes to GERD symptoms because caffeine relaxes the muscle between the mouth and stomach that then allows acid from the stomach to inappropriately come back up. Coffee can increase movement through the gut, which can contribute to diarrhea. Coffee and caffeine consumption can also lead to anxiety symptoms, and can increase release of stress hormones leading to an upset stomach.
Coffee can actually negatively affect energy levels
Many people use coffee to stay awake and alert, which can sometimes mask bigger issues caused by sleep deprivation. Coffee is a stimulant which means that it increases nervous system activity in the body. The nervous system includes the brain, all the sensory organs, and all nerves throughout one’s body. Because of this increase in nerve activity, coffee, and caffeine can make it hard for one’s body to relax and fall asleep. The effects of caffeine can last four to six hours so consuming caffeine even multiple hours before bed can cause insomnia or restless sleeping. Some studies have shown that the caffeine in coffee may suppress feelings of hunger. If hunger cues aren’t present and meals and/or snacks are skipped, then there’s less food fuel coming in which can ultimately decrease energy. Although coffee can offer a short burst of energy, it is not considered a suitable meal replacement and using caffeine as an appetite suppressant is not advised.
Coffee can be a carrier for excess added sugars
Many coffee drink options nowadays include excess added sugars. Added sugars in coffee come from creamers, caramel, chocolate, other flavored syrups, as well as regular table sugar. For example, a 12-oz white chocolate mocha contains 45g of added sugars from syrups and whipped cream. The Dietary Guidelines for Americans recommends limiting added sugars to 10% of total calories per day. For someone who eats 2,000 calories a day that would be 200 calories from added sugars or 50g. The American Heart Association recommends limiting added sugars to 6% of calories per day, which averages to about 25 grams per day for women, and 36 grams per day for men. Excess added sugars have been linked to increased blood pressure and inflammation. Added sugars also increase calories, and because liquid calories are not as filling as solid foods, it can be easy to add excess calories from coffee beverages.
What’s the bottom line?
There’s many pros and cons to consider with coffee consumption. First, understand the role it plays in your life and if you consider yourself to have a healthy relationship with your coffee habit. If you are experiencing GI symptoms, poor sleep quality, low appetite or anxiety, it may be worth considering scaling back some to see if you notice any beneficial changes. Coffee can be a part of a healthy diet and in many cases, offers health benefits. Consult with a registered dietitian nutritionist if you’re not sure if your coffee habit is helpful or harmful.
Get to know the Author:
Robinson is a senior studying Nutrition and Food Science. She is especially interested in eating disorder prevention and sports nutrition. Robinson grew up in the Bay Area in California and moved to Northern Colorado to pursue her degree.
More Information:
For additional resources to healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!