October 26th 2024.
Do you have a daily coffee habit? For some people, there's no such thing as too much coffee. The hardcore caffeine addicts don't just rely on a single cup in the morning to get them through the day, but they chug the black stuff all day long. But could this habit be causing harm? The benefits and potential downsides of drinking coffee have been a topic of debate for a long time. While it's generally agreed upon that drinking coffee too late in the day can be problematic, there's no clear consensus on how much coffee we should be drinking overall.
Registered dietitian Dr. Frankie Phillips, speaking with coffee retailer Coffee Friend, previously shared her thoughts on the perfect number of cups we should aim for in order to reap the health benefits of coffee. "Drinking moderate amounts of coffee, which is about three to five cups per day, has consistently been linked to a healthy diet and lifestyle," says Dr. Phillips. "Studies have shown promising evidence that drinking coffee may bring some health benefits, such as a lower risk of developing type 2 diabetes and cardiovascular disease, as well as reducing tiredness, increasing attention, mental performance, energy, and alertness. It may even improve some aspects of sports performance."
Dr. Phillips adds that many of these benefits can be attributed to the caffeine in coffee, but there is also growing interest in the antioxidants that may have anti-inflammatory effects. On average, a cup of instant coffee contains about 65mg of caffeine. "Coffee also contains small amounts of useful nutrients, such as potassium and magnesium," says Dr. Phillips. The caffeine levels in coffee play a role in how much we should be drinking. But how can we determine how much caffeine is in our coffee?
"The amount of caffeine in an average cup of coffee can vary greatly depending on how it's prepared," explains Dr. Phillips. "Usually, a cup of instant coffee contains about 65mg of caffeine, a brewed coffee about 85mg, and a single espresso shot has around 60mg of caffeine. So, if you have an Americano or latte with three shots of espresso, that could be 180mg of caffeine at once." This is where the ideal number of three to five cups comes into play - as this is equivalent to approximately 400mg of caffeine, which Dr. Phillips says is perfectly safe to consume every day. "This amount has also been linked to health benefits and improved alertness," she adds.
"For pregnant and breastfeeding women, it's still okay to enjoy coffee, but the recommendation is to not exceed 200mg of caffeine per day," says Dr. Phillips. "So, you can still enjoy a latte during pregnancy." However, drinking more than the recommended amount of coffee can lead to adverse effects, such as agitation and disrupted sleep.
It turns out that many people are breaking a crucial coffee rule. You may have already had your first sip of coffee, or perhaps you're in line right now, about to order that all-important flat white. Some people swear by coffee in the morning to help them function, but what about having a cup of Joe in the evening? According to a study, Brits are a nation of rule breakers, as many of us enjoy a cup of coffee in the evening as well. Sleep experts suggest having your last cup by around 2pm to avoid staying up all night. However, over a quarter of people in a new poll admitted to having a late-night dose of caffeine. A large chunk also have a second cup in the afternoon. And it's not just one cup - more than one in ten of the Brits surveyed by Phillips confessed to drinking up to five cups a day.
So, if how you prepare your coffee impacts its healthiness, does that mean there's a difference between iced and hot coffee? "The coffee itself isn't nutritionally different in iced or hot form, but there may be a difference in what you add to it," says Dr. Phillips. "For example, if you drink hot coffee with just a splash of milk, there's no added sugar and very few calories. But iced coffee with a shot of syrup can have several spoonfuls of sugar added to it. Whipped cream on top can be a treat, but it also adds a lot of fat, which can significantly increase the calorie content."
Over the years, various studies have linked coffee to different illnesses and conditions, but Dr. Phillips reassures that there's no need to be concerned. "Some reports have raised concerns about potential links to certain diseases. However, overall research indicates that coffee is safe," says Dr. Phillips. "The European Food Safety Authority released a statement saying that three to five cups of coffee per day, or up to 400mg of caffeine, is safe to consume." Do you have a story to share? Feel free to get in touch by emailing us.
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