KNOW YOUR COFFEE CUPPA !
Coffee undoubtedly is one of the most popular beverages worldwide. For many, it is equivalent to liquid energy and is a must to kick the slumber and begin the day. In fact, it may not be wrong to say that coffee is a culture in itself !
Caffeine is the active natural stimulant that’s in our tea, coffee, colas and even energy drinks. However, like all other things, there is a good, bad and ugly for coffee too. The old adage, “excess of everything is bad” holds true for caffeine also.
Let’s begin with the Good - While caffeine cannot be classified as an essential nutrient, it does have it’s set of benefits. It is a well-known fact that caffeine stimulates the brain and our central nervous system and that’s why we feel more alert and awake and less fatigued. That’s the reason it’s addictive. When taken in moderation, caffeine consumption has been associated with reduced risk of type 2 diabetes, liver disorders, some cancers, and neurological conditions like Parkinson’s and Alzheimer’s. It can help relax airways and boost oxygen uptake. Being an extremely good source of antioxidants, it is vouched as a weight-loss aid as it helps mobilise fatty acids as fuel during exercise.
A typical cup of coffee contains about 75-100 mg of caffeine, whilst brewed tea and cocoa have lower content. The FSSAI has regulated the recommended allowance for caffeine consumption per day to between 145-300 mg/ litre for an individual. Moderation being the key, one must not try and exceed 2-3 cups a day along with a healthy well-balanced diet and an active lifestyle. People with medical issues, pregnant and lactating women should further reduce caffeine consumption to 200mg/ day. Moderate caffeine consumption has extraordinary benefits like boosting mental and athletic performance and endurance.
The Bad- Excess consumption of coffee can have its disadvantages like insomnia, hyperacidity, trigger anxiety, nervousness and even cause tremors. Taken on an empty stomach, it may increase stomach acid and cause heartburn. Regular coffee drinkers should watch their hydration levels as caffeine is a diuretic and can cause dehydration.
The Ugly- People who are on medication for heart, blood pressure and anxiety should consult their healthcare experts regarding caffeine consumption to understand permissible amount for themselves. Majority of drug varieties like painkillers, antibiotics, hormone supplements, antacids, stimulants interact with caffeine and may either enhance caffeine effect and case side effects like nausea, vomiting, dry mouth, drowsiness, insomnia, constipation, increased heart rate, low blood pressure and much more.
Some of us may find ourselves sensitive to coffee and this is where genes come into action. CYP1A2 is known as the coffee gene. Individuals who have the sensitive allele(variant) of this gene are not able to metabolise caffeine effectively, and it may cause more harm than good. A few dietary factors may also affect caffeine metabolism. Broccoli and Brassica family vegetables, when consumed, along with Vit C rich foods increase caffeine clearance substantially. Quercetin, a flavonoid found in many fruits and vegetables also affects caffeine metabolism.
Being the most common psychoactive potion, reducing caffeine consumption can trigger withdrawal symptoms like an upset stomach, headaches and wobbliness, lack of sleep and an energy drop.
The last few years have seen another kind of coffee, green unroasted coffee beans trending as a weight-loss panacea. These are used more often as a dietary supplement. When had as a beverage, it is milder in flavour and is loaded with chlorogenic acids which are high in anti oxidant and anti-inflammatory properties. Scientific research shows that green coffee beans extract has a probable anti-obesity effect and aid lipid metabolism.
Don’t start having coffee if your palette doesn’t agree with it. And those who love it can just watch the content. After all, for some, coffee-love is self love!
