Coffee is one of those things – you either love it or hate it… and most people love 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 crazy headlines that say coffee 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 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. These are the 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, 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.
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. Crazy.
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 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 those headlines contradict each other so much – because we’re all different. Yet another reason I believe in personalized health and nutrition.
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; 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
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.
One of the top questions I am asked by clients following my 21-Day Headache Relief Detox or Elimination Diet is whether they can have their coffee because they are not sure if they can go on without it. If I had to answer, the answer is no, you cannot have coffee during these programs.
But, like most of my answers, the answer is not black and white. If being able to drink coffee is the ONLY way you will be able to follow my meal plans (or an elimination diet) then drink it. You are still likely to make vast improvements to your diet.
However, something to keep in mind if you are in pain – coffee commonly contributes to symptoms such as headaches so it is worth temporarily eliminating it from your diet. This will allow you to see if you feel better without it (once the withdrawal symptoms subside) or, if you reintroduce coffee, you will discover what kind of metabolizer you are – if you don’t already know.
Ultimately, I want you to experiment on yourself so that you can make an informed decision around your coffee drinking. As much as you may love coffee, only you can decide if drinking it is worth the pain you experience.
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 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).
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
- People 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.
As with any food, once you’ve discovered whether it works for your body, you must choose quality. This is of the utmost importance when it comes to coffee.
As an extremely popular crop, coffee is one that is heavily treated with chemicals. Herbicides, insecticides, fungicides and pesticides are not healthy for the soil coffee is grown in, the farmers who grow it and the people who drink it (you).
Choosing organic (and better yet, fair trade) coffee supports the health of the environment via biodiversity and forest preservation and limiting carbon emissions; the farmers via increased yield and improved economy; and you the consumer via pesticide exposure reduction and improved taste.
- 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)
- Add all ingredients to blender and blend until creamy.
- Serve & enjoy!