What’s The Deal With Caffeine?

Coffee, in particular caffeine, can be a point of great controversy and contention in the health community.  Depending on the nutrition and health authority that you ask, you will get a different answer about the health effects of caffeine. Some feel that caffeinated drinks like coffee can be considered fine to consume in moderation for many people, while others think it is mostly harmful and something that should be off limits.

In addition, there are conflicting studies regarding caffeine and blood sugar.  Several studies have shown a decreased risk of developing diabetes in people who regularly drink coffee.  Other studies have indicated that caffeine may raise blood sugar in those who already have type 2 diabetes.  It really boils down to this: the amount of caffeine that is healthy for you to consume has a lot to do with your current health and specific body type, reaction to caffeine, and dietary needs.

Although it varies a lot by the individual, most experts believe that 1-2 cups of a good quality caffeinated drink, like coffee or tea, will not be a health concern for most people. In fact, this kind of caffeine consumption may even be beneficial to health in certain ways.

“There's evidence that drinking coffee might help prevent Type 2 diabetes and reduce the risk of heart disease and stroke. And studies show lower rates of gout and liver disease among regular coffee drinkers. I'm talking about straight coffee – minus the cream and sugar. Straight coffee is a nearly calorie-free beverage brimming with antioxidants.” – Dr. Anthony Komaroff

Are there health benefits associated with coffee and tea?

Both coffee and tea have an array of antioxidants, which can be health protective. Coffee beans and most teas do have antioxidants present in them, especially when you consume a good-quality, organic kind.  Drinking the right type of caffeinated beverage in the right way can be the most important factor. 

Often times it is not moderate amounts of caffeine itself that causes harm to someone’s health, but what they add to their caffeinated drinks.  In addition, how much of it they consume can be a real issue.  Processed ingredients, such as flavored syrups, processed soy milks or milk alternatives, added sugar, and homogenized, pasteurized milk, can be harmful for many people.  These are common additions to most people’s coffee, tea, or other caffeinated drinks.

When coffee is promoted as being healthy, most people are talking about things like unsweetened coffee (served black or close to it), unsweetened teas, and caffeine that can appear naturally in dark cocoa products. They are not talking about things like frappachinos, energy drinks, or consuming multiple large sweetened coffees per day.

Those that do believe that coffee and tea can be beneficial usually make an effort to find good-quality organic kinds and are conscious about not over-consuming them.  Adding some natural full fat cream, butter, coconut milk, and stevia can be healthy ways of enjoying coffee as well.

“Get the cold hard facts on caffeine:

• For most people, moderate doses of caffeine (200-300mg) are not harmful
• No conclusive risk on the effects of blood pressure
• In one decaffeinated cup of coffee, there is 20 mg of caffeine
• One regular cup of coffee contains 100 mg of caffeine
• Two tablets of pain reliever contain as much caffeine as 2 cups of coffee” – Dr. OZ

What are the biggest drawbacks to consuming caffeine?

The other side of the argument, which says that caffeinated drinks should be avoided completely, points to the idea that caffeine can be addictive and can cause various problems for people who are not completely healthy. For example, caffeine puts stress on the adrenal glands, so people who struggle with stress, anxiety, getting proper sleep, and balancing their energy and moods are advised to stay away from drinking it.

Coffee and other sources of caffeine are notoriously very habit forming and can be “addictive”.  People often begin to rely on them for energy and don’t feel their best without having them. When going without caffeine, these people tend to have headaches, sluggish behavior, and other signs of “addiction”.  This can be a dangerous situation, leading to adrenal burnout and other health problems.

If you choose to drink coffee, it’s best to consume caffeine in moderation.  Check your blood sugar before and after coffee.  If coffee or other sources of caffeine raises your blood sugar, then it’s probably best to avoid it.  You know your body best.  If you’re addicted to caffeine, break it.  You can start cutting it out by possibly switching to lower caffeine drinks, like green tea. This will help you to slowly wean yourself off of caffeine and keep your body and mind healthy and alert.