Coffee – Who can drink and who should avoid?

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 sensationalized headlines that say your morning cup of joe 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 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 joe 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 while decaf has a lot less caffeine, 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!

 

I personally handle coffee best around 10 a.m. after I’ve eaten breakfast. I have found that if I have coffee first thing when I wake up, before breakfast, my digestion is off and I just don’t feel right for the rest of the day. I also don’t end up eating for hours, which isn’t great either.

 

Interestingly enough, I came to this conclusion on my own and then learned about chronotypes. According to my biological predisposition, I am a bear chronotype, and ever since structuring my day more around this, I seem to have better results in my productivity and mood.

 

The Effects of Coffee (and Caffeine) on the Mind and Body

 

NOTE: Most studies look at caffeinated coffee, not decaf.

 

The effects 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.

 

Health Risks

 

There are a ton of studies on the health effects of coffee, and whether java 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 (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
  • Women 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.

 

I don’t drink coffee every single day; maybe 3 times per week. Once in a while I have matcha tea or a herbal tea. When I do drink coffee, it’s almost always black. I will usually add a few splashes of unsweetened coconut milk if I am doing iced coffee.

 

If you’re wondering how coffee and caffeine affect athletic performance, stay tuned for Tuesday’s blog Effects of Caffeine and Sports Training.

 

Recipe: 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

½ tsp maple syrup (optional)
1 cup coffee (decaf if preferred)

 

Instructions

 

Add all ingredients to blender and blend until creamy.

 

Serve & enjoy!

 

References:

https://authoritynutrition.com/coffee-good-or-bad/

http://www.precisionnutrition.com/all-about-coffee

http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee

http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938

http://suppversity.blogspot.ca/2014/05/caffeine-resistance-genetic.html

https://authoritynutrition.com/how-much-coffee-should-you-drink/

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