Should you be drinking coffee?

You either love or hate coffee, whether you like the taste or not (or whether it’s just a reason to drink sugar and cream), and how it makes you feel; for example, how your gut reacts and how your mind responds to it.

And let’s not forget the crazy headlines that say one day that coffee is great, and the next day you should avoid it!

There is actual science behind why people react differently to coffee.  It’s a matter of your genetics and how much coffee you’re accustomed to drinking.

NOTE: Coffee does not equal caffeine. Coffee contains between 50 and 400 milligrams of caffeine per cup, averaging around 100 milligrams per cup. Coffee is one of the most popular ways to consume caffeine, which is a stimulant. But a cup of coffee contains hundreds of compounds other than caffeine, such as water and antioxidants. This is why drinking a cup of coffee is not the same as taking a caffeine pill.  Decaffeinated coffee has a lot less caffeine, but it still contains some.

Caffeine metabolism

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 whether coffee is for you or not.

Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by caffeine. In fact, caffeine metabolism can be up to 40 times 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 coffee. The other half are 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 why those headlines I mentioned earlier contradict each other so much; 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.  As I mentioned earlier, this is partly a result of varying metabolisms, 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 have just started drinking coffee feel the effects a lot more than people who have coffee every day.

Consider some of the effects of coffee; most of them usually decrease with long-term use:

• Stimulates the brain;
• Boosts metabolism;
• Boosts energy and exercise performance;
• Increases your stress hormone cortisol; and
• Dehydrates.

So, while some of these effects are good and some aren’t, you need to see how they manifest in your body (and mind) and decide whether drinking coffee is 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 end up with certain illnesses or health conditions.

In summary, coffee can lead to:

• Caffeine addiction and withdrawal symptoms (e.g. headache, fatigue, irritability);
• Increased sleep disruption;
• Lower risk of Alzheimer’s and Parkinson’s diseases;
• Lower risk of developing type 2 diabetes;
• Lower risk of certain liver diseases; and
• Lower risk of death (“all cause mortality”); 

There are mixed reviews on whether coffee lowers the risks of cancer and heart disease.

Many of the health benefits in this list exist even for decaf coffee, except the caffeine addiction and sleep issues.

NOTE: What’s extremely important here is that coffee intake is just one of many, many factors that can affect your risk for these diseases. Please never think that regular coffee intake is the one thing that can help you overcome these risks. I know that you’re health-conscious and are aware that eating a nutrient-rich, whole-foods diet; reducing stress; and getting enough sleep and exercise are all critical factors to consider regarding your disease risk. It’s not just about 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; and
• Children.

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 (for example, give you heartburn)?
• 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. If you’re not sure, I recommend eliminating coffee for a while and note the difference.

In the mean time, check out this coffee latte recipe!

Recipe (Latte): Pumpkin Spice Latte (serves 1)

Ingredients

• 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)

Directions

Add all ingredients to a blender and blend until creamy.  Serve and 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/

Are you a coffee drinker?  What side effects, if any, have you noted over time from drinking coffee?