5 Things You Didn't Know About Caffeine
There’s a lot of talk around caffeine - maybe you’ve even heard it’s “bad for you”, but like most things, in moderation caffeine is perfectly fine for you. In fact, there are actually many benefits to caffeine that you not know about. In small doses, caffeine can actually do more good than harm.
As a certified nutritionist, I’ve learned about these benefits and also discovered new ways to make my coffee so that it aligns my health goals and lifestyle. You no longer need to feel guilty about your favorite morning cup or joe or that mid-day coffee shop run and here’s why:
It's completely digested, absorbed and metabolized
It has more than 1,000 bioactive compounds (ex. antioxidants)
It offers more benefits than harm (for most) at no more than 3 cups/day
Caffeine is also great for the central nervous system:
☕️ It’s a healthy stimulant
☕️ It improves mental alertness
☕️ It improves cognition function
☕️ It enhances physical performance
☕️ It has also been associated with decreased cognitive decline in healthy older adults without dementia.
Here are a few coffee myths and the truth you should take note of:
It’s a diuretic (It’s actually not!)
It negatively effects bone health (Negative!)
You can’t have it when pregnant (It’s totally safe at less than 200 mg/day),
It’s harmful to your brain (It may actually be protective)
As with most things, moderation in key to receiving these benefits from caffeine. One or two cups of coffee a day is totally fine, but here are what studies show to be safe intake levels of caffeine:
Healthy adults - 400 mg/day
Pregnancy - less than 200 mg per day
Children - less than 3 mg/kg/day
You do need to be aware of sugar and calories in popular coffee “drinks.” Unfortunately, it is time to say goodbye to that Starbucks latte that has 42 grams of sugar. Many coffee drinks are full of sugar or artificial sweeteners and creamers that are not good so for you. My best advice is to read the ingredients and nutritional information for the coffee you’re ordering if it’s available. You’ll be shocked at the amount of sugar and calories you are consuming in one drink. Swap out high-calorie milks for dairy-free options and keep the syrups to a minimum. If you’re like me and enjoy making homemade coffee, try these tips for a delicious and nutritious up of coffee:
Use fresh beans. Choose organic or local if possible. (Conventional coffee beans can be full of chemical pesticides)
Add a pinch of pink or sea salt to help counter any bitterness
Add a sprinkle of ground turmeric (anti-inflammatory)
Add a sprinkle of cinnamon (anti-inflammatory, antioxidant, great for digestion and helps stabilize blood sugar)
Watch this reel for my morning play by play
Next time, you order at your favorite coffee shop or make a cup of coffee at home you won’t feel bad about it now that you know the health benefits of caffeine!
For more nutritional guidance follow along at @cassidymanningcomplete on Instagram or look into taking my 6 week online nutrition course here! I’d love to help you along your journey to a healthier you. My goal is to help women live healthy lives - mind, body & soul - through a holistic wellness approach. And I’m so glad you’re right here reading this blog because that means you’re taking a step in the right direction.
