Like me, you’re probably one of the millions of adult Americans who start their day off with a coffee. The research shows that 90% of U.S. adults consume some form of caffeine daily. I wondered how much is too much and if caffeine is as bad for you as everyone makes it out to be.
This is a drink that in 1991 was included in a list of possible carcinogens by the World Health Organization. But by 2016 its name was cleared as the research found that it was not linked to an increased risk of cancer, on the contrary, there was a decreased risk of certain cancers among those who drank coffee regularly.
Where is it found?
Caffeine is in a variety of foods, such as coffee beans, tea leaves, cacao beans, guarana berries, and Yerba mate leaves. It is also in Kola nuts, which are used to flavour soft drink colas. It can be synthetically made and is added to food such as gums and snacks, beverages such as soda, and energy drinks. It’s also added to some medicines such as pain relievers, cold medicines, and over-the-counter medicines for alertness containing synthetic caffeine.
Caffeine is also available in powder or liquid form, but the U.S. Food and Drug Administration has warned of the toxic levels of caffeine. One teaspoon of powdered caffeine equals about 28 cups of coffee! These high levels may cause serious health problems and possibly death. 12 cups or more could raise blood pressure, make people feel anxious, and lead to heart palpitations.
So how much is that?
The safe amount for a healthy adult is up to 400 milligrams (mg) of caffeine a day. That’s about roughly the caffeine in 4 cups of brewed coffee. An average cup of coffee has between 100mg and 200mg of caffeine. The amount of caffeine does vary greatly depending on the type of bean, the amount of grind, the size of the particles, the brew time, and other factors on the source of the beans.
Here are some other drinks:
8-ounce cup of green or black tea: 14-60 mg
8-ounce energy drinks: 40-250 mg
12-ounce can of caffeinated soda: 30-45 mg
8-ounce cup of Yerba mate: 65–130 mg
Soft drinks: 20–40 mg
Decaffeinated coffee: 3–12 mg
Cocoa beverage: 2–7 mg
Chocolate milk: 2–7 mg
Espresso: 30mg-75mg (single shot)
Some foods also contain caffeine. 1 ounce (28g) of milk chocolate: 1–15 mg, 1 ounce of dark chocolate: 5–35 mg
Caffeine may be safe for adults, but not for children. Pregnant women, those trying to become pregnant, and those who are breastfeeding should talk to their healthcare providers about recommended limits. The American College of Obstetrics and Gynaecology recommends that those who are pregnant limit caffeine intake to less than 200 milligrams per day.
What are the benefits of regularly drinking coffee?
You may be less likely to develop chronic illnesses, such as cardiovascular disease, diabetes, Alzheimer’s disease, Multiple Sclerosis (MS), Parkinson’s disease and some cancers
You could live longer
Your body may process glucose (or sugar) better
Your liver may be better protected
Your DNA may be stronger
Your odds of getting colon, skin, and liver cancer may go down
You’re not as likely to suffer a stroke
Gout prevention.
Gut health.
It may help with depression
Of course, it’s not beneficial for everyone. Some people consuming excess caffeine may have unpleasant side effects.
Who should not have excess amounts?
Those with:
Increased heart rate
Anxiety
High blood pressure
Insomnia
Migraines or chronic headaches
GERD ( Gastroesophageal reflux disease) or ulcers.
Arrhythmia (a problem with the rate or rhythm of your heartbeat)
Diabetes
Diarrhoea
Epilepsy
Glaucoma
Loss of bladder control
Irritable bowel syndrome (IBS)
Weak bones (osteoporosis)
Parkinson’s disease, especially if you are taking Creatine
Schizophrenia
It may also interact with some medications or supplements, so check with your medical practitioner.
How fascinating! Sorry, I’m off to grab a cup of coffee now…
