Is coffee good or bad for your health?
Where are my coffee lovers at? Big coffee lover over here, I am obsessed. Recently, my husband gifted me an INCREDIBLE coffee machine for my birthday. It freshly grinds the coffee beans, froths milk, warms my mug… just delightful. After several days of multiple cups in a day, it got me thinking… “I wonder how much coffee is too much coffee?”
Did you know in 1991 coffee was listed as a possible carcinogen by the World Health Organization? Fortunately, by 2016 our beloved bean was removed from the list once research confirmed it was not related to cancer. More research is uncovering some cool health benefits of drinking coffee in moderation. (Thank goodness!)
Do you want the good news or bad news first?
Let’s start with the pros of drinking coffee…
Increased Energy
Many coffee drinkers can appreciate the jolt of energy or pep in their step from a cup of Joe. The caffeine in coffee is linked to increasing energy levels, focus, and mood. I love to sip on a cup of coffee when I need to get things done! It’s also a great stimulate to use as a pre-workout.
Drinking coffee in moderation (1-3 cups per day) has not been directly linked to cardiovascular disease or cancers. In fact, moderate coffee consumption has been associated with lowering the risk of several chronic diseases.
Possible Cancer Prevention
Coffee may reduce the odds of forming cancer. Coffee influences how cancer develops, ranging from the initiation of a cancer cell to its death. It appears to decrease inflammation and improve antioxidant response, both of which are helpful factors in cancer prevention.
Decrease Risk for Type 2 Diabetes
Caffeine can increase blood sugar in the short-term, however, over the long-term habitual coffee drinkers have a lower risk of developing type 2 diabetes compared with non-coffee drinkers. The polyphenols and minerals in coffee may improve the effectiveness of insulin and glucose metabolism in the body.
Dessert Swap
Another possible benefit of coffee is that it’s a great dessert substitute. Simply swapping a cup of coffee for a sweet treat can lower caloric, sugar, and unhealthy fat consumption.
The cumulative research on coffee points in the direction of a health benefit.
Let’s consider the cons to drinking coffee…
Negatively Impacts Sleep quality
Too much caffeine consumption can disrupt sleep. Quality sleep is incredibly important for your health. To enjoy your coffee and benefit from great sleep, set a hard stopping point throughout your day. I usually recommend stopping the sip at 2:00 PM or 3:00 PM, depending on what time you go to bed. Aim to stop drinking coffee at least 6 hours before bedtime. Once you begin this process, you can better determine if the coffee is affecting your sleep, if it still is, give yourself more time between your last cup and bedtime.
Added Cream and Sugar
Consider what you are adding to your coffee on a regular basis. If you are loading up your cup with sugar, half and half, cream, or coffee creamer be mindful of the added sugar, calories, and fat that are being consumed possibly more than once per day. These tasty additions will add up throughout the day and overtime.
Anxiety and Increased Heart Rate
One cup of coffee contains 95 milligrams of caffeine, while typically, that amount is usually appreciated, caffeine can increase anxiety and heart rate. If you are prone to anxiety, be mindful of your coffee consumption. Additionally, avoid drinking coffee on an empty stomach. Enjoy your beverage with breakfast or a balanced meal to ensure a slower absorption to lower the likelihood of anxiety and increased heart rate.
Pesticides
Many people assume tobacco or corn are the crops highest in pesticides. Nope! Coffee is the number one sprayed crop in the world. To lower the number of pesticides you are consuming, consider purchasing organic coffee.
Addiction
Caffeine easily becomes additive, forcing you to become slightly dependent on coffee. For most, the addiction can be controlled, and it doesn’t take a toll on our daily life. Have you ever skipped your cup of coffee and ended up with a deep headache around noon and slightly irritated? Yep, me too. It’s awful and eye-opening! I would recommend being mindful of it and consider giving up coffee for a few weeks every few months to let the addiction lessen or only drink coffee every few days. Or just be sure you always have some caffeine around. :)
So, what’s the takeaway?
It’s up to you now that you have some information to base your habits on. One cup of coffee is 70-140 milligrams of caffeine. It is recommended to limit caffeine consumption to no more that 400 milligrams per day. Remember to drink more than just coffee or caffeine throughout the day and enjoy water to ensure proper hydration.
Happy sipping friends!