Caffeine could be described as the lifeblood of many people. There are many potential benefits of enjoying moderate consumption of this stimulant. This includes assisting weight loss, by suppressing appetite and stimulating fat burning in your body. Although these effects are moderate and not large enough to make noticeable in weight. Caffeine may help you lose weight temporarily as it acts as a diuretic, and you may lose weight simply by having to visit the bathroom more frequently.
Caffeine may improve performance and concentration. This drug acts on the central nervous system of your brain. Caffeine has been linked to reduced risk of Parkinson’s disease in men and may decrease the risk of developing type 2 Diabetes.
By now you may be thinking the more caffeine the merrier? Sadly, this is not true. Caffeine can cause horrible effects on your body in excess including heart palpitations, irritability, and insomnia, high blood pressure, leeching calcium from bones and increasing the risk of osteoporosis later in life. Balance is key.
Most people can tolerate about 300mg-400mg of caffeine a day. This equates to 4-5 instant coffees or 1-2 ‘regular’ coffees like a short black, latte, or cappuccino.
Other drinks caffeine can be found in includes:
- Black tea or green tea (1 cup) = half the caffeine of a cup of coffee.
- Energy drink (250ml) = 1 cup of ‘regular’ coffee.
- Cola drink (375ml) = half a ‘regular’ cup of coffee.
What about the caffeine in chocolate? A 30g milk chocolate contains around 20% of a cup of coffee or 30g of dark chocolate contains slightly more with around a third to a half cup of coffee. There are also other sources of caffeine like Guarana and Yerba Mate which may sound like a magic alternative but are also sources of caffeine.
A regular cup of coffee has an average half-life (half of the caffeine has been processed in the body) of 5 hours. Moderation and smart timing of intake will allow you to sleep well. You can work backwards to determine when your last caffeine hit should be.
Take home message: Enjoying caffeine as part of a balanced diet is key to reaping its potential benefits.
References:
- Putnam C. Mayo Clinic. Journal of Consumer Health On the Internet. 2010;14(4):392.
- Del Coso J, Portillo J, Muñoz G, Abián-Vicén J, Gonzalez-Millán C, Muñoz-Guerra J. Caffeine-containing energy drink improves sprint performance during an international rugby sevens competition. Amino Acids. 2013;44(6):1511-9.
- Johnson-Kozlow M, Kritz-Silverstein D, Barrett-Connor E, Morton D. Coffee consumption and cognitive function among older adults. Am J Epidemiol. 2002 Nov 1[cited 2008 8 Apr]; 156(9):842-50. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/12397002
- van Dam RM, Hu FB. Coffee consumption and risk of type 2 diabetes: a systematic review. JAMA. 2005 Jul 6 [cited 2013 Feb 5];294(1):97-104. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/15998896
- Heckman MA, Weil J, Gonzalez de Mejia E. Caffeine (1, 3, 7-trimethylxanthine) in foods: a comprehensive review on consumption, functionality, safety, and regulatory matters. J Food Sci. 2010 Apr [cited 2013 Feb 20];75(3):R77-87. Abstract available from: http://www.ncbi.nlm.nih.gov/pubmed/20492310
- Health Canada. Food and nutrition.Caffeine in food. Feb 16, 2012. [cited 2013 Feb 20]. Available from: http://www.hc-sc.gc.ca/fn-an/securit/addit/caf/food-caf-aliments-eng.php
