Think about your morning routine…is there coffee involved? For most of us, there usually is. Over 50% of Americans drink coffee every day, and usually more than three cups a day! And with over 23,000 coffee shops nation wide, how could you say no? But is coffee the best thing for you? One thing is certain, coffee is more than just dark brown water, there are many nutrients in a coffee bean that carry over to the drink.
A typical 8oz cup of coffee contains:
- Vitamin B2 (Riboflavin): 11% of the RDA.
- Vitamin B5 (Pantothenic Acid): 6% of the RDA.
- Vitamin B1 (Thiamin): 2% of the RDA.
- Vitamin B3 (Niacin): 2% of the RDA.
- Folate: 1% of the RDA.
- Manganese: 3% of the RDA.
- Potassium: 3% of the RDA.
- Magnesium: 2% of the RDA.
- Phosphorus: 1% of the RDA.
Now, this may not seem like a lot, but when multiplying with three, four, or however many cups you drink per day, it adds up quickly.
So, now let’s look at what happens when you drink coffee:
Within 10 minutes of drinking coffee, caffeine enters your bloodstream, spiking your heart rate, blood pressure and energy levels.
After 20 minutes, caffeine begins to affect your adenosine levels and you are likely feeling pretty good. This neurotransmitter is responsible for telling your body when it’s time for bed; caffeine binds to the brain’s adenosine receptors and shuts them off, you begin to feel more alert and awake. Another effect from caffeine binding to adenosine receptors is that it allows the brain’s stimulants, dopamine (helps us feel positive) and glutamine (improves energy), to release their neurotransmitters to help you feel perky and positive.
Within 30 minutes, your body has begun producing adrenaline, which will put you into the ‘flight or fight’ response and further increase your energy production. From this response you may even notice you vision seems sharper due to minor dilatation of the pupils
After 40 minutes most of your caffeine has now been absorbed and you become more sensitive to serotonin (mood regulation). So a person who may not be a morning person will usually perk up by this time.
3 hours after coffee consumption, the effect of caffeine is starting to diminish and energy levels are starting to drop (caffeine doesn’t actually make you more energetic, it just makes you less able to feel you are tired).
6 hours after your last cup of Joe, you may no longer feel the effects of your coffee, but your body is still processing it. Caffeine also acts as a diuretic, so be sure to drink plenty of water to avoid any dehydration.
Within 12 hours, your system has returned to its normal state, and you may start to get withdrawal symptoms from not consuming more caffeine.
Now that you know the nutrient content and the way the body processes coffee let’s discuss the benefits and the cautionary details of it:
- Weight loss: Caffeine can be an appetite suppressant. While breakfast is the most important meal of the deal, it may help you from overindulging in the carb rich foods typically offered. Coffee also stimulates the smooth muscles of the colon, which causes them to contract and give the urge to use the bathroom more frequently. This can help to keep the intestines clear and help prevent a bloated feeling.
- While coffee stimulates digestion, it also dehydrates. This means it will likely leave bowel movements hard and dry, possibly causing constipation long term, if you do not rehydrate with water throughout the day. Also, unless you drink your coffee black, these beverages generally add empty calories. Coffee drinks purchased at a coffee stand are packed with calories, sugars and carbohydrates; you could end up drinking more calories in one coffee drink than you would typically eat in the first half of your day. Quitting just one 20oz Starbucks vanilla latte could save over 300 calories, 9g fat, 46g carbs! That’s over 2,100 calories a week! (Remember it takes a 3,500 calorie deficit to drop one pound, so by eliminating this you have almost lost one pound!)
- Mood Improvement: Caffeine can lead to a short-term boost in brain function. It boosts dopamine production in the brain helping you feel more positive, focused/attentive and happier overall. Coffee also increase the flow of blood in the brain enhancing alertness and motivation, facilitates thought formation and concentration and decreases mental fatigue.
- However these effects are likely short-term. If you drink coffee every day, you will build a tolerance to it and the effects will be less and less. Some people may even feel lethargic after their caffeine has worn off. Coffee can be addictive. For those who drink coffee very regularly, it can eventually make you moody if you do not have it when you are used to. Coffee can also increase anxiety levels due to the increased amount of adrenaline in your body.
- Reduce risk of disease: Type 2 diabetes is characterized by elevated blood sugars due to resistance of insulin. In one large review that looked at 18 studies with 457,922 individuals, each daily cup of coffee was linked to a 7% reduced risk of type 2 diabetes. Two or more cups of coffee each day could also protect against heart failure, stroke and cardiovascular disease.
- Coffee could very well deliver a wealth of benefits, but some research has tied drinking large amounts of unfiltered coffee like espresso and French press to increased cholesterol levels. And while coffee may offer benefits, adding extra cream and sugar can actually increase your risk of type 2 diabetes. Caffeine can raise blood pressure as well, and can cause possible negative interactions with some medications. Alterations in your normal caffeine intake can also be a trigger for headaches and migraines.
- Antioxidants: Coffee is the number one source of antioxidants in the U.S. diet. Java easily outranked popular antioxidant sources such as tea, milk, chocolate and cranberries. Antioxidants in general have been linked to a number of potential health benefits, including protection against heart disease and cancer. Plants produce antioxidants to protect their cells from premature destruction from exposure to heat, light, air, moisture and time. Many of these substances are also active in the human body to help protect the cells as well.
- If you don’t like coffee, consider drinking black tea, which is the second most consumed antioxidant source in the U.S. diet; bananas, dry beans and corn placed third, fourth and fifth. Unfortunately, consumers are still not eating enough fruits and vegetables, which are better for you from an overall nutritional point of view due to their higher content of vitamins, minerals and fiber.
- Other Points to consider:
- Natural: Coffee is natural. What you add to it may not be. Coffee begins as a fruit, often referred to as a cherry, with a sweet, fleshier outer part and the seed inside the fruit is what we enjoy as our coffee beans.
- Sleep Habits: Due to how long coffee stays in your system (4 to 6 hours) drinking it late in the day (after 2pm) can interfere with your circadian rhythm and reduce your quality of sleep. Being more aware of the time of day you drink coffee could improve your sleep quality which will in turn help you wake up feeling more rested and refreshed and needing less coffee.
- Oral Health: Coffee can stain teeth and the acid can erode tooth enamel and can cause tooth decay.
- Financial: Buying coffee daily can add up quickly. It’s most efficient to make it yourself at home where you can control the strength of the drink and the amount of cream and sugar added.
- Convenience: Imagine the time you could save on your morning routine by not having to factor in the wait time at the coffee stand.
- Productivity: Those who consume coffee throughout the day can easily waste an hour standing in line at the coffee shop, making trips to the break room and stopping at convenience stores.
- Light vs dark: in the Journal of Medicinal Food, Korean researchers compared coffees of several different roasting levels, analyzing their caffeine content and levels of chlorogenic acid (a well-known antioxidant). They also exposed extract of each coffee to human cell cultures to test their antioxidant and anti-inflammatory properties. The results? The lighter the roast, the higher the chlorogenic acid content—and the better the coffee extract protected human cells against inflammation and oxidation (cell damage) when tested in the lab. Caffeine levels, on the other hand, did not vary significantly between samples.
What about decaf coffee? Decaffeinated coffee is made by extracting caffeine from the coffee beans using solvents. The coffee beans are repeatedly rinsed with solvent chemicals until most of the caffeine has been removed. Decaf coffee does not have all of the same health benefits as regular coffee.
The bottom line is that no one-size-fits-all approach exists for diet and lifestyle, and that includes coffee intake. For some people it works; others it doesn’t. If you need coffee every day to feel motivated or even function, you may want to reconsider the amount of coffee you drink. It’s good to slow down and let the natural systems resume responsibilities. Coffee should be seen as a treat in your day, not a necessity to it. And remember, coffee is a dehydrating drink not a hydrating one, so be sure to drink your water throughout the day as well.
Okay, no more procaffeinating! Until next time.
