It is believed that coffee provides us with energy to keep us going throughout the day. However, this is a slight misconception. Coffee doesn’t provide any energy or calories (unless served with milk!).
The caffeine molecule in coffee is like another molecule in our central nervous system that is responsible for the feeling of fatigue. The caffeine molecule and fatigue molecule will compete against each other to win the spot in our nervous system and thus leaves you feeling less fatigued when the caffeine molecule wins.
Just having a coffee in the morning instead of an opportunity to have a quality nutritious meal could be more detrimental rather than beneficial for your health. Coffee cannot replace whole foods or any part of the diet but can be included to get a bit more out of your day.
Research shows that 2-3 cups of coffee a day is fine when included with a well-balanced whole food diet that achieves nutritional adequacy. Individuals that are habitual users (usual coffee drinkers) will not feel as much of an effect or ‘buzz’ from the caffeine anymore as their body is getting use to the caffeine intake. This is the complete opposite for people just beginning to drink coffee, who will feel the effects much more.
Pros of Regular Caffeine Intake
- Decreased feeling of fatigue
- Decrease mental fogginess
- Improve mood
- No negative health effects when consumed in moderation
Cons of Regular Intake
- Can increase heart rate which may not be a good option if you already have high blood pressure
- Can be linked to insomnia
- Can affect sleep if consumed too late. Try not to drink caffeine after 2pm!
This week’s recipe: Since having a cup of coffee is usually associated with morning intakes, it would be a good idea to throw in a breakfast recipe for this week’s article. Try out this avocado, feta, and egg on toast with a side of your usual cup of coffee… Enjoy!
Reference: Cornelis, Marilyn C. (2019). “The Impact of Caffeine and Coffee on Human Health” Nutrients 11, no. 2: 416. https://doi.org/10.3390/nu11020416
If you have any questions about your diet or would like one-on-one dietary advice from your Able Dietician, send us a message letting us know what you’re after and we’ll be in touch to help you achieve your goals!
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