Is Coffee Good For You?

by Suzanne Hiscock
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 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.

IMPORTANT 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.

How Does Caffeine Work?

Not all people metabolize (process) 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!

True story:  years ago, I was visiting my sister who lives about an hour’s drive away.  She brewed her coffee so strong that we nicknamed them coffee “bombs.”  She would drink her coffee “bombs” all day -- even before going to bed. She said it helped her sleep.  (Crazy, right?)

Now, I love coffee.  But it affects me differently than my sister.  I drank just *one* of her coffee ‘bombs’ -- and I couldn’t drive back home until the shakes and jitters stopped.


See:  Are Your Liquid Calories Making You Fat?
 

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

IMPORTANT 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 up above. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use (kind of like my sister). 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. 

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).

IMPORTANT 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. Remember, no one particular 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 
  •  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 (i.e. empty calories)?

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I suggest eliminating coffee (or slowly reducing it, if you drink a lot of it) for a while and see the difference. 

See:  One Simple Trick for Beating an Unhealthy Habit

Recipe (Latte): 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!

Tip: You can use tea instead of milk if you prefer.

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About the Author

Suzanne Hiscock is a PN1 Nutrition Coach, ACE-certified Health Coach, as well as an ACE-certified Fitness Nutrition Specialist. For over 16 years, she has been helping people lose weight and get fit through her website, FitWatch.com. Whether it's with one-on-one nutrition coaching, nutrition programs or courses, and tools or calculators, she can help you to eat better, move more and believe in yourself.