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Like many things concerning health and diet, the answer isn’t so simple. While it has many health benefits, too much caffeine isn’t always good.
“Once again, it’s that whole moderation thing,” said Winona Health registered dietitian Rose Gurley.
Caffeine’s primary sources are coffee, soda and tea. While it’s also found in chocolate, the amount isn’t very significant. Surprisingly, it can be found in many headache medications.
You wouldn’t necessarily know how much you’re getting from looking at nutrition labels. While caffeine is labeled as an ingredient, manufacturers aren’t required to say how much is in the product.
Coffee contains the most caffeine, but the amount varies according to the type and size of drink. An 8-ounce cup of black coffee contains about
95 milligrams, but a 16-ounce Starbucks Café Grande can contain
330 milligrams.
Soda contains much less, with a
12-ounce can of Mountain Dew containing 54 milligrams. Coke contains 35 milligrams.
More than 500 milligrams daily can be harmful, according to many experts, including the Mayo Clinic.
While one of its most touted benefits is an increased sense of alertness, there are other good reasons to enjoy a cup of Joe.
An 18-year Harvard study of 126,000 people found that drinking one to three cups of coffee daily can reduce diabetes risks by single digits. Studies also have linked coffee to lowering the risk of Parkinson’s disease, colon cancer, liver cirrhosis and gallstones.
But is it the coffee or the antioxidants found in coffee beans that are the true health benefit?
“More research needs to be done,” Gurley said.
The boost caffeine offers comes with an increased heart rate and increased blood pressure. Gurley says the effect doesn’t last that long, but long enough that people with heart problems should be careful about their caffeine intake. She recommends listening to your doctor regarding how much caffeine is right for you.
It also can cause nervousness and jitters when too much is consumed.
“If someone isn’t getting good restful sleep, they should stay away from it for several hours before bedtime,” Gurley said.
People also should watch calorie consumption regarding caffeine. Coffee drinks and sodas can contain lots of calories without a whole lot of nutritional benefit. Gurley recommends asking for a skinny latte, in which skim milk is used, to reduce calories.
While research has shown some health benefits, Gurley is still hesitant to recommend it for her clients until more research is done. Still, she’ll continue to enjoy her cup of coffee each morning.
“It’s not a real health problem for most people,” Gurley said. “Whether the experts agree to agree on this, time will tell.”
