Parkland dietitian weighs pros and cons of caffeine
Substance has good, bad effects on body
It’s the first thing millions of Americans reach for every morning – that soothing yet fortifying cup of coffee. There’s no doubt that caffeine, in all its forms, is an important part of people’s lives.
But each day seems to bring a new set of dueling studies; one warns about caffeine’s negative effects, while another points out the benefits. What’s a consumer to do?
“The best thing is to keep in mind that moderation usually is best when it comes to nutrition,” said Sharon Cox, RD, a registered dietitian at Parkland Health & Hospital System. “Caffeine does have some benefits, including being a source of antioxidants and a means of staying alert. It also has been shown that caffeine may play a role in reducing the risk of Type 2 diabetes, as well as cardiovascular disease.”
But, Cox added, research also has revealed caffeine’s negative effects on the body, some of which can be even more pronounced in certain populations, such as children and pregnant women.
Caffeine occurs naturally in more than 60 plants and because it is a stimulant, can affect the body and brain. The Food and Drug Administration (FDA) calls caffeine both a drug and a food additive.
The average amount of caffeine consumed each day by an adult in the U.S. is 300 milligrams, the FDA reports, equivalent to about two to four cups of coffee. Most experts say that consuming up to 400 milligrams of caffeine a day probably doesn’t harm most healthy adults.
For many, caffeine is a great way to battle fatigue, and even increase concentration and focus. Some recent studies have indicated potential specific health benefits of drinking coffee. For example, a 2013 study published in Clinical Gastroenterology and Hepatology found that coffee consumption may be linked to reduced rates of liver cancer, while other studies have found similar links with rates of other cancers.
Another study found a possible link between drinking coffee and lower risk of type 2 diabetes.
“Although coffee is the main source of caffeine for most Americans, keep in mind that other beverages, such as milk and some fruit juices provide nutrients that coffee does not,” Cox said. “Also, adding cream and sugar to your coffee adds more fat and calories. Some coffee drinks, with their added whipped cream, mocha or caramel, may contain more than 500 calories a cup.”
Just last month, a federal advisory committee recommended that the 2015 dietary guidelines should note that three to five cups of coffee a day can be part of a healthy diet for adults. But the panel did urge people not to boost calories by adding cream, milk or sugars to their coffee. And, it recommended against use of caffeine-loaded energy drinks and also urged pregnant women to limit coffee to two cups per day. The 2015 dietary guidelines will be issued later this year.
But caffeine is also known to have negative health impacts. Too much of it can cause insomnia, nervousness, restlessness, irritability, stomach problems and increased heart rate.
As experts note, individuals’ responses to caffeine and coffee vary greatly, depending in part on how an individual’s body metabolizes caffeine. The faster it is metabolized, the less likely it is to have harmful effects. That is why health officials warn that children should not drink coffee.
“Parents also need to be aware that drinks such as soft drinks and some tea contain caffeine and the intake of these substances should be monitored, especially for smaller children,” Cox said. “Even items like hot chocolate and chocolate candy contain some caffeine, but in considerably smaller amounts.”
Teenagers often turn to energy drinks to help them perform better at school or at sports, but health officials warn that too much caffeine can cause problems with sleep and may end up making teens even more fatigued. Excessive amounts of caffeine can have more serious effects on heart rate.
For more information about caffeine, visit http://www.fda.gov/downloads/UCM200805.pdf
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