Coffee and weight
Coffee is one of the most popular beverages in the world, but its effects on human health are still debated. Some people drink coffee to boost their energy, mood, and metabolism, while others worry about
its potential negative impacts on sleep, anxiety, and weight. In this post, we will explore the current evidence on how coffee affects body weight, how to detox from drinking coffee, and what are the possible side effects of coffee consumption.
Coffee and Body Weight
Coffee contains caffeine, a natural stimulant that can increase energy expenditure and fat oxidation. Caffeine may also suppress appetite and reduce food intake in some individuals. However, these effects are not consistent across studies and may depend on various factors, such as genetic variation in caffeine metabolism, habitual caffeine intake, and the type and amount of coffee consumed 1,2.
Some studies have found that moderate coffee consumption (3-4 cups per day) is associated with a lower risk of obesity and metabolic syndrome, a cluster of conditions that increase the risk of diabetes and cardiovascular disease 3,4. However, other studies have found no association or even a positive association between coffee intake and body weight 12.
One possible explanation for these conflicting results is that coffee contains other bioactive compounds besides caffeine, such as chlorogenic acid, polyphenols, and diterpenes, that may have beneficial or harmful effects on body weight and metabolism. For example, chlorogenic acid may reduce glucose absorption and insulin resistance, while diterpenes may increase cholesterol levels and inflammation 1,2.
Another possible explanation is that coffee consumption may interact with other dietary and lifestyle factors that influence body weight, such as energy intake, physical activity, smoking, alcohol use, and sleep quality. For instance, adding sugar, cream, or milk to coffee may increase its caloric content and negate its potential benefits on weight control. Moreover, drinking coffee late in the day may impair sleep quality and affect appetite regulation and energy balance 1,2.
Therefore, the effect of coffee on body weight is not clear-cut and may vary from person to person. More research is needed to elucidate the mechanisms and moderators of this relationship.
Coffee Detox
Some people may want to detox from drinking coffee for various reasons, such as reducing caffeine dependence, improving sleep quality, or avoiding potential side effects. However, there is no scientific evidence that coffee detox is necessary or beneficial for health. In fact, abruptly quitting coffee may cause withdrawal symptoms, such as headache, fatigue, irritability, and depressed mood.
A better approach to reducing coffee intake is to do it gradually over several weeks or months. This can help minimise withdrawal symptoms and allow the body to adjust to lower levels of caffeine. Some tips to achieve this are:
- Switch to decaffeinated coffee or other caffeine-free beverages, such as herbal tea or water.
- Reduce the amount of coffee per cup or per day by using smaller cups or measuring spoons.
- Dilute coffee with more water or milk.
- Avoid drinking coffee after noon or at least 6 hours before bedtime.
- Find alternative ways to boost energy and mood, such as exercise, meditation, or socialising.
Coffee Side Effects
Coffee is generally safe for most healthy adults when consumed in moderation (up to 400 mg of caffeine per day). However, some people may experience negative effects from drinking coffee, especially if they consume too much or are sensitive to caffeine. Some of the common side effects of coffee are:
- Anxiety: Caffeine can stimulate the central nervous system and increase alertness, but it can also cause nervousness, jitteriness, restlessness, and panic attacks in some individuals.
- Insomnia: Caffeine can interfere with sleep onset and quality by blocking the action of adenosine, a chemical that promotes sleepiness. This can lead to reduced sleep duration and increased daytime sleepiness.
- Gastrointestinal problems: Coffee can stimulate gastric acid secretion and motility, which can cause heartburn, acid reflux, gastritis, ulcers, diarrhoea, or constipation in some individuals.
- Cardiovascular problems: Caffeine can increase blood pressure and heart rate in some individuals, especially those with hypertension or heart disease. However, long-term coffee consumption may have a protective effect against coronary heart disease and stroke in some populations
- Osteoporosis: Caffeine can increase urinary calcium excretion and decrease calcium absorption in the intestines. This can lead to reduced bone mineral density and increased risk of fractures in some individuals
- Drug interactions: Caffeine can interact with some medications (such as oral contraceptives) by altering their metabolism or efficacy. This can result in increased or decreased blood levels of the drugs or their side effects.
The severity and frequency of these side effects may depend on the individual’s genetic makeup, age, health status, and lifestyle factors. Some people may be more susceptible to the adverse effects of coffee than others. Therefore, it is important to monitor one’s own response to coffee and adjust the intake accordingly.
Conclusion
Coffee is a complex beverage that has both positive and negative effects on human health. Its impact on body weight is inconclusive and may depend on various factors, such as genetic variation, habitual intake, and type and amount of coffee. Coffee detox is not necessary or beneficial for health, but reducing coffee intake gradually may help avoid withdrawal symptoms and improve sleep quality. Coffee side effects are mostly related to caffeine and may vary from person to person. Moderation and individualisation are key to enjoying the benefits of coffee without compromising health.
Coffee and alternatives
There are many alternatives to coffee consumption that can provide you with energy, flavour, and health benefits. Some of them are:
- Chicory coffee: This is a caffeine-free drink made from roasted and ground chicory root. It has a similar taste to coffee and is rich in inulin, a soluble fiber that supports gut health and digestion. To prepare chicory coffee, brew it like regular coffee grounds in a filter coffee maker, French press, or espresso machine. Use 2 tablespoons of grounds for every 6 ounces (180 ml) of water, or adjust this ratio based on your preferences.
- Matcha tea: This is a type of green tea that contains the whole leaf, which makes it more concentrated in antioxidants, especially EGCG. This compound may reduce the risk of high blood pressure, weight gain, type 2 diabetes, and some cancers. Matcha tea also has caffeine, but less than coffee. To prepare matcha tea, sift 1–2 teaspoons of matcha powder into a ceramic bowl using a fine mesh strainer. Add hot, but not boiling, water — the water temperature should be around 160–170°F (71–77°C). Stir slowly until the powder is dissolved, then whisk back and forth. A traditional bamboo tea whisk called a chasen, works best. The tea is ready once a light froth forms
- Rooibos tea: This is a caffeine-free herbal tea that comes from the leaves of the Aspalathus linearis plant, native to South Africa. It has a reddish-brown colour and a sweet, nutty flavour. Rooibos tea is high in antioxidants and may have anti-inflammatory, antiviral, and antimutagenic effects. It may also lower blood pressure and cholesterol levels, and improve bone health. To prepare rooibos tea, steep 1–2 teaspoons of loose leaf or 1 tea bag in 8 ounces (240 ml) of boiling water for 5–10 minutes, depending on how strong you like it.
- Golden milk: This is a warm drink made from milk, turmeric, and other spices, such as ginger, cinnamon, and cardamom. It has a bright yellow colour and a rich, creamy taste. Golden milk is a traditional Ayurvedic remedy that may have anti-inflammatory, antioxidant, and immune-boosting properties. It may also improve mood, memory, and brain function. To prepare golden milk, heat 2 cups (480 ml) of milk of your choice in a saucepan over medium heat. Add 1 teaspoon of turmeric, 1/4 teaspoon of ginger, 1/4 teaspoon of cinnamon. Stir well and simmer for 10 minutes. You can also add some honey or maple syrup for sweetness.
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