A venti iced coffee with nonfat milk and a pump of sugar-free vanilla. A grande cappuccino with cream and sugar. A tall black coffee with coconut milk and stevia. However you prefer your coffee, chances are it’s a part of your everyday routine. It’s a part of our culture, whether before or with breakfast to kick start your morning, after lunch for a mid-afternoon boost, or after dinner as a warm, post-dinner palate cleanser. For most*, coffee is not just for special occasions; it’s a part of your day. In fact, an estimated 90% of the world’s population consumes caffeine, with 80% consuming it every single day. That means a large percentage of us are chugging iced coffees in the summer, hot coffees in the winter, and other specialty coffee beverages regularly.
Even with our consistent and predictable coffee consumption and, for some, addiction, we are faced with new opinions, presented by both the media and doctors, about “how much coffee we should be consuming” and “how often we should be consuming it.” Every year, new articles are touting the benefits of coffee, positioned alongside articles alarming us about the detrimental effects of coffee and, more so, caffeine.
We are here to clear up some of the confusion. No, my opinion about coffee isn’t black or white (sorry – there is too much science supporting both sides of the equation). We want to provide the science behind coffee – the good, the bad, the ugly, and the lovely:
- Everyone’s body metabolizes coffee differently. It’s neither good nor bad.
The over-generalizations touting that “Coffee is bad” or “Coffee is good” are not totally accurate. Because our bodies are unique, the chances are that the dose, frequency, and type of coffee that works for you is not what’s best for your best friend, husband, or colleague. Maybe two cups of coffee are your limit before you start to feel restless and jittery. Or, perhaps, you stick with decaf coffee because caffeine consumption doesn’t support your health plan. Whatever the case may be, experiment with what works for you and tailor it as you go. Remember, what works for you today might not work for you one year from now… and that’s okay.
- Part of coffee’s appeal is its ritual role in our everyday lives.
Think about it. What is better than waking up and sitting on the couch with a warm cup of coffee and your choice of entertainment (a book, journal, laptop, etc.)? Coffee provides us with a calming, relaxing, and ritualistic part of our day that contributes to one of your basic physiological needs: warmth, rest, and comfort. Most cultures embrace ceremony and rituals around food and drinks. It’s the same idea as a nightly glass of wine (but for some, arguably, healthier). I’m supportive of everyone finding their own healthful routines, as long as they fit into their long-term health goals.
- If consuming coffee, pair it with fat and protein.
I’m sure you’ve heard of the “bulletproof coffee” trend or the “butter coffee” recipe swarming social media. The idea behind these popular pairings is that by pairing your caffeine with high-quality fats, you’re slowing the absorption of caffeine into your bloodstream. This prevents your body from essentially receiving a “coffee IV.” Try your best to eat a protein-containing meal or snack before or after consuming caffeine to help your body maintain a healthy metabolism. In the absence of protein, you will activate the body’s fight-or-flight response. Your adrenals will release stress hormones in response to your coffee consumption, which can inflict long-term damage. If you’re interested in learning more about pairing coffee with a fat source, check out this post.
- Studies show that coffee may lower your risk against certain diseases.
Coffee drinking might make you happier — and it also might make you live longer. Studies have shown a link between coffee-drinkers and staving off cancer and disease. A National Institutes of Health study revealed that those who drank three or more cups a day had a 10 percent lower risk of death than those who did not. Another study showed that people who drank caffeinated coffee drinks (less than 4 cups a day) had a decreased rate of developing melanoma skin cancer – the 5th most prevalent skin cancer in the United States. In addition, there has been research showing a reduced risk of liver cancer in coffee drinkers.
To learn more about the science behind coffee’s effects on hormones, metabolism, and mood, check out this post by Precision Nutrition.
Get Tips for Balancing Your Hormones at Home with Our Happy Hormones at Home Guide.
- Whatever you do, do it consciously.
As a naturopathic doctor, the last thing I want for my patients is to be “hooked” on a food, supplement, or stimulant. My goal is to eventually get my patients to a place where they don’t need any supplements, medication, or stimulants, but they can utilize them when necessary (in regards to supplements and stimulants). Ideally, we should be waking up every morning with the energy we need to go throughout our days without the dependence on caffeine. I know that sounds crazy, doesn’t it? But it’s the goal.
In the end, drinking coffee is like consuming any other natural food or beverage. It’s ‘health’ properties depend on your specific genetics, tolerance, environment, and lifestyle.
Is drinking a coffee full of cream and sugar the best way to start your day? I would say no.
Is drinking 6 cups of caffeinated coffee throughout a morning the best way to power yourself through a day full of work, meetings, taking care of children, running errands, and making a trip to the gym? I would say probably not.
Is drinking a bulletproof coffee full of MCT oil and butter a suitable replacement for breakfast? I would say it depends on a slew of other environmental and lifestyle factors, specific to you and your body.
As you can see, the science behind coffee isn’t black or white, and neither are its benefits (or detriments) to the general population. Each individual needs to work with his or her naturopathic doctor to find out where there is a place for coffee in their diet, after reviewing their current blood work, health history, and where they are in their health journey as of TODAY – not yesterday, not last week, and not a year ago.
As always, if you want a partner to help you navigate the tricky ins and outs of your health journey, feel free to call 480-588-6856 to schedule a FREE brief meet and greet with one of our naturopathic doctors.
In health,