THE GOOD
1. A recent study funded by the American Heart Foundation found that the risk of heart failure or stroke may be reduced by 8% for each cup of coffee. However, too much caffeine (more than 5 cups a day) can actually do the reverse!
2. A 2019 review found that moderate consumption (3-4 cups) of coffee is associated with a reduced risk of several specific cancers, metabolic and liver conditions.
3. Recent research in Nature Journal found evidence to suggest that caffeine consumption may have positive effects on long term memory retrieval and may even have a protective affect against Parkinson’s Disease.
4. A summary of several large cohort studies have found that coffee consumption may be associated with significant dose-dependent reductions in risk of developing Type 2 Diabetes. However, there is limited data on the long-term effects.
THE BAD
1. Coffee contains caffeine, which stimulates muscle. Since your colon is a muscle, too much caffeine can stimulate rhythmic contraction of the gastrointestinal tract. This in turn can result in diarrhoea and uncomfortable bowel movement.
2. Caffeine can also act as a diuretic, which increases urine production. As such, it can contribute to dehydration, and even constipation.
3. Too much caffeine can cause inflammation in the gastric wall, particularly for those with Irritable Bowel Syndrome or Crohn’s Disease.
4. It can inhibit the absorption of vitamins & minerals, and increase their excretion from the body. For example, a 2017 review published in the Journal of Food Science & Nutrition found that drinking coffee with a meal can inhibit the absorption of Iron by 24-73%!
5. Too much caffeine, or caffeine consumption later in the day can lead to reduced quality and duration of sleep. In fact, coffee can reduce sleep efficiency (time spent in deep sleep) from 90% to 74%!
As you can see, the majority of ill-effect is related to excess consumption, so the moral of this topic is moderation.
FOODS/DRINKS THAT CONTAIN CAFFEINE
Coffee
Chocolate
Green tea
Black tea
Some soft drinks
Some pain relievers
RECOMMENDATIONS
Current research suggests that consumption of up to 3 cups of coffee p/day is generally a safe amount and should not cause any adverse health outcomes. However, people suffering from gastrointestinal conditions, hypertension, the elderly, and pregnant/lactating women should be cautious and limit consumption. Lastly, if you enjoy a good nights’ sleep (who doesn’t!), try to limit caffeine intake to before midday.
Caffeine - the good, the bad and the ugly!
