Coffee - Should you drink it or avoid it?
Coffee is good for you. Coffee is bad for you. Drink it. Avoid it. Worship it. Rebuke it. What's with all the hubub and why all the confusion? If you want to know whether you should drink coffee or avoid it, this post is for you. Coffee affects us all very differently. It's true that it does have some health benefits, but there are some people who should definitely avoid it. Could you be one of them? What should you consider before your next cup-o-joe? Coffee is just 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 (e.g. your gut, your mind, your mood, etc.). Not to mention the baffling headlines that say coffee is great, and the next day you read that 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 coffee 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 coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. For these reasons, drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some. Let's look at caffeine metabolism, shall we? Let's see how it effects 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 in a nutshell 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 heart palpitations, jitters, and feel "wired" for up to 9 hours after having a coffee. The other half are "fast" metabolizers of caffeine. They get energy and an increased alertness and are back to normal a few hours later. (Sadly, I am a member of the slow caffeine metabolizer club.) This is part of the reason those headlines contradict each other so much - because of bioindividuality! We are all so very different, my friends. The Effects of Coffee (and caffeine) on the Mind and Body The effects of coffee (and caffeine) 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 (or become more tolerant) to long-term caffeine use. Many people who just start drinking coffee feel the effects a lot more than people who have coffee every single day. Here’s a list of these effects (that can decrease with long-term use):
● Stimulates the brain
● Boosts metabolism
● Boosts energy and exercise performance
● Increases your stress hormone cortisol
● Dehydrates
NOTE: Most of the studies looked at caffeinated coffee, not decaf.
So, while some of these effects are good and some aren’t (those last two can be doozies), you need to see how they affect you and decide if it’s worth it to you or not. Coffee's health risks...and rewards There are lots of studies on the health effects of coffee, and whether coffee 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 coffee (except the caffeine addiction and sleep issues). What’s really important to note here is that coffee intake is just one of a plethora of factors that can affect your risks for these diseases. Please don't think regular coffee intake is the one single thing that can help you overcome these risks. If you are health-conscious, then you 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. So, 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 struggle with anxiety, panic attacks, and coping with stress
● People who have trouble sleeping
● Children and teens
● Women who are pregnant
If; however, none of the above apply to you, then monitor how your body reacts when you have coffee.
Does it:
● Give you the jitters?
● Affect your sleep?
● Give you heart palpitations?
● Increase anxious feelings?
● 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 and your overall health. If you’re not sure, I recommend eliminating it for at least 30 days to see and feel the difference. If you are one that struggles with anxiety, depression, panic disorders, and even blood sugar imbalances, I do recommend that you quit your cup-o-joe for good. It took me 6 tries to quit! Yes, 6. I still love the smell, but I'm finally over the taste now. If you'd like some support on quitting coffee, please write me back and I will happily send you some tips that work!
Now for those recipes that I promised you.
Recipe: Pumpkin Spice Latte Serves 1 3 tbsp full-fat coconut milk, or 2 tbsp of coconut butter 1 ½ tsp pumpkin pie spice (or cinnamon) ¼ tsp vanilla extract 1 tbsp pumpkin puree ½ tsp maple syrup, or a few drops of liquid stevia (optional) 1 cup coffee (decaf, if preferred). If you want to experiment with coffee replacements, try Dandy Blend instead of coffee. Instructions: Add all ingredients to blender and blend until creamy. Be careful when blending hot liquids! Drink & enjoy.
Bonus Recipe: Matcha Green Tea Latte Serves 1 4 oz of full-fat coconut milk, or 2 tbsp of coconut butter ½-1 tsp matcha green tea (ceremonial-grade is the absolute best. I like my matcha strong, so feel free to add more if you'd like) 4-6 drops of liquid stevia. (I like to use this vanilla stevia.) 4 oz hot water (not boiling) Instructions Add matcha powder to a mug or small bowl (sifted matcha is best). Add hot water and whisk to smooth out (a mini handheld milk frother works great for this). Add coconut milk or coconut butter and continue to slowly whisk. Add 4-6 drops of stevia (start with 4 then work your way up). Drink & enjoy!
Much Love! Crissy
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/
