NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT
ANY DISEASE. YOU SHOULD ALWAYS SPEAK WITH YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE
TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR
IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.
eat right now
The
Coffee
Habit
Kick it or keep it?
Stacy Goldberg
Columnist
I
t’s 6 a.m. and your alarm is blar-
ing in your ears. The thought of a
steaming hot cup of coffee is the
only motivator for you to leave your
warm, cozy bed.
Sound familiar? It does to me. Do
you ever wonder if you are, in fact,
addicted to coffee? And with all the
information out there — is it good
for you or bad for you? If you have
ever tried quitting caffeine, you are
acutely aware of the brain fog and
pounding headaches that accom-
pany withdrawal. The age-old debate
surrounding the health effects of
coffee can be overwhelming and
conflicting. Healthy consumption
of coffee can be beneficial, but it is
important to consider all the facts
before determining if it may be time
to cut back.
The buzz around coffee can be
traced back to ancient times. The
beverage spread from Ethiopia to
the Arabian Peninsula where it was
consumed in the home and at coffee
houses, central to social rituals. Once
the aromatic beverage reached the
Americas, the demand only contin-
ued to grow. Today, new trends are
constantly emerging, from cold brew
to Bulletproof coffee, and leave us
asking: Do consumers need to tame
their caffeine consumption?
COFFEE: NUTRITIONAL BENEFITS
The process of brewing that delicious
cup of Joe begins with harvesting
the coffee berries and roasting the
green bean to achieve the rich flavor
consumers know and love. Similar
to chocolate, coffee is packed full of
antioxidants and may make up as
much as 50-70 percent of the total
antioxidant intake of the average
American. A healthy adult can typi-
cally consume 300-400 milligrams
of caffeine a day (about 3-4 cups)
without experiencing adverse effects.
However, everyone metabolizes caf-
feine differently, and it is important
to observe how you feel after con-
sumption to best determine what
is right for you. Drinking coffee can
improve concentration, memory and
increase performance at the gym
when consumed safely pre-workout.
Additionally, the anti-inflammatory
effects of the beloved beverage have
been linked to an overall decreased
risk of cancer including breast and
colon and decreased risk of Type 2
diabetes.
COFFEE: RISKS
As mentioned, everyone metabolizes
caffeine differently. For some, the
anxious and jittery feelings associ-
ated with consuming caffeine can
last up to nine hours. These people
are referred to as “slow metabolizers”
of caffeine. They do not process caf-
feine effectively and may experience
adverse side effects. In fact, the Mayo
Clinic states that consuming more
than 500-600 mg of caffeine a day
may lead to insomnia, nervousness,
restlessness, irritability, an upset
stomach, a fast heartbeat and even
muscle tremors.
If this sounds familiar, you may
be extra-sensitive to caffeine and
want to consider cutting back. These
individuals are also at a higher risk
of disrupted sleep, increased blood
pressure and even heart attacks.
If you are experiencing difficulties
falling asleep at night or struggling
with jitters and anxiety, you may
want to decrease or eliminate coffee
from your routine. Some people can
become physically dependent on
caffeine, with absence or reduction
of coffee consumption resulting in
caffeine withdrawal. This can trigger
symptoms such as headache, fatigue,
drowsiness, depression, irritability,
concentration difficulties, nausea
and vomiting.
Lastly, one must consider if your
daily coffee run includes sugar, fat
and calories galore. Many coffee
drinks contain high sugar syrups,
creamers, added sugars and can be
more calories than your breakfast
and lunch combined. Be sure to skip
the whip and go easy on the sweet-
ened frappes.
How about the kids strolling into
elementary and middle school with a
Starbucks latte in hand? High school
students making coffee runs in
between finals and tests? In kids and
adolescents, caffeine can interfere
with sleep, and sleep plays a critical
role in learning. Some lab research
suggests that caffeine interferes with
sleep and learning among adolescent
rodents, which, in turn, hinders nor-
mal neurological development that is
noticeable into adulthood.
Rather than quitting cold turkey,
slowly decrease your intake and
ease the withdrawals by substitut-
ing green tea or matcha for your
morning latte and drinking plenty of
water. Alternate cups of coffee with
decaf or go half-caf. Another option
to consider is fermented coffee, gain-
ing popularity today. When coffee
is fermented, the bitter, heartburn-
causing notes are removed due to a
secondary fermentation process.
Coffee can be a fantastic part of
your day, as it is in mine. Yet, it is
time to evaluate and take a close look
into the bottom of your cup. Are you
drinking too much coffee or is your
intake right on par? Are you packing
on the extra pounds because of your
morning ritual? Are you having any
of the symptoms mentioned above
suggesting excess caffeine intake?
Before you take your next sip, take a
few minutes to mindfully study your
java habit. •
Stacy Goldberg is a nationally recognized
nutritional consultant, registered nurse
and the CEO of Savorfull (savorfull.com), a
Detroit-based company that sources healthy,
allergen-friendly foods and provides nutrition-
consulting. Savorfull is part of the Quicken
Loans Family of Companies.
jn
June 21 • 2018
47