Friday, October 14, 2011

Coffee Talk: Is it good or bad and should you give it up?

I am biased. When I read a study with conclusions in favor of something I like, I am sucked in. Headlines such as “good news for social drinkers”, “how cheese may save your life“ or “the benefits of being glued to your laptop” would get me to read and possibly hunt down and hug the author.  I know to then look at the sample size or research methods and while I don’t necessarily change my behaviors or recommendations, with the study du jour, I can certainly feel vindicated. So a couple of weeks, when I saw “Coffee may help lower depression risk” in the Wall Street Journal, though I’ve never been truly depressed, it felt like “score one for team coffee.”

Coffee can be confusing. It seems to be popular to part with coffee though most people, when pressed, wouldn’t have a good reason for that. In a recent post, one reader asked this question with their commentIt seems that for every article out there that says to go without coffee, there is another article praising the advantages of some caffeine. I don't go overboard, but I really do enjoy a small or medium cup of coffee every single morning. That is where it ends... please tell me what I would gain from giving this up (believe me, it is a point of contention in my household at the moment) Thanks!” Because I’m not convinced we must give it up, I’ll instead present the case for coffee and you decide where you stand.
 I started this with saying I’m biased on this subject and will start with coffee’s “perks”.  When someone criticizes your coffee tell him or her it:
  • Is rich in antioxidants (with the “a” word possibly the most overused in nutrition land). Antioxidants prevent oxidation and oxidation leads to aging. This is the proposed mechanism for coffee decreasing a cognitive decline later in life.
  • Reduces risk of Parkinson’s disease
  • Reduces risk of diabetes
  • Reduces the risk of cirrhosis of the liver (which to me means it sort of counteracts your PM glass of wine)
  • Reduces the risk of gallstones (which are on the rise in the US) and kidney stones (do you know how painful kidney stones are?)
  • Reduces the risk of Alzheimer’s
  • Reduces the risk of asthma, caffeine in coffee is related to theophylline, an old asthma medication. Caffeine can open airways and improve asthma symptom.
  • Makes you more alert and think better
And let’s be honest, coffee helps you “go”.

Coffee is also a nice little helper when it comes to endurance sports. Coffee can increase the time to exhaustion. Caffeine may alter the perception of how hard you are working. During testing, athletes were asked to judge their effort, which is referred to as the rating of perceived exertion (RPE). Some studies have yielded significantly lower RPE's when the athlete used caffeine. A little trick our runners and tri clients use is to decrease coffee the week prior to a race thereby increasing coffee’s effects on race day. A little caution to non-coffee people, coffee will not help you if you spend half the race in the porta potty. If you are unsure if you tolerate coffee, test it out on a day you have time to spare.

I do suggest being a coffee snob. Coffee is one of the heaviest chemically treated food commodities in the world. The most common chemical used in coffee production is synthetic petroleum based fertilizers that slowly destroy the soil's fertility and seep into local water supplies. It’s important to go organic which will ensure that you’re not drinking fertilizers or pesticides every morning. Other things to look for are shade-grown and fair-trade which guarantees safe growing practices and protection for the farmers using these superior methods. In NYC, I like Le Pain Quotidien’s coffee.

Though I could be the president of the coffee fan club, I’m not an advocate of unchecked caffeination. Two cups is the maximum coffee I’d suggest per day and for the record, like the commenter above, I’m generally a one-cup a day girl. Most afternoons are green tea with the occasional thoroughly enjoyed espresso.  I would cut your coffee consumption if you have palpitations or irregular heartbeats, severe PMS, insomnia, panic attacks or bladder problems. Speaking of sleep, a caffeine cut off is a good idea and I’d suggest 8 hours before bed or 3pm if you go to sleep at 11pm. It can take up to seven hours to metabolize caffeine.  The older we are, the longer it takes.  And if you are on birth control pills or estrogen, the half-life of caffeine may be doubled.  For the life of me, I’ve never been able to understand how some people can have coffee and fall right to sleep.

If there’s one group I worry about coffee with it’s women trying to conceive. There may be as much as a 30 percent increase in early miscarriage of normal pregnancies for women who drink one to two cups of coffee a day.  One study has shown this goes up to 40 percent with four cups.  There’s also concern about caffeine consumption while trying to conceive.  Some studies have shown infertility rates double for women who drink more than two and a half cups of coffee a day. Another “con” for coffee is that it is acidic and therefore not suggested for those with reflux either.

No coffee talk would be complete without mentioning what goes into coffee. While the coffee itself isn’t a problem, adding artificial sweeteners (the pink, blue or yellow) or too much sugar or agave is. I would also suggest organic milk of your choice (dairy, almond or coconut) and not a reduced-fat version. If it’s coffee with skim and Splenda or no coffee, I’m would advise no coffee. I have to run now, I smell that delicious aroma and hear the Capresso snorting (which means it’s done). Are you a coffee drinker? Are you concerned with seeking out organic coffee? Have you considered giving coffee up?
took this photo in the French Quarter, couldn't resist






39 comments:

  1. Ahhhhh coffee... I tried to give it up completely but there really is nothing that can take the place of a hot cup of coffee in the morning (taste + smell = love).

    So instead of drinking 4 cups of coffee in the morning I stick to 1-2 cups.

    I'd be curious to know if the non-organic versions at Trader Joe's are treated with chemicals??

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  2. A team coffee member, welcome. You can research your coffee and I'll look into my waffle iron.

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  3. Lauren, I will also confess my bias -- I do love my coffee -- and I'm a snob, too, I'll only drink espresso -- no drip for me.

    People have been trying to find fault in this pleasure for decades, and the bottom line is that coffee in moderation seems to pose no danger, and it does wonders to my personal ability to form coherent sentences in the morning. Great post!

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  4. Never pegged you for a snob Ayala, so glad. All those fault fingers should spend their time picking on soda and leave our coffee alone.

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  5. I'm a coffee girl. I am not, however, a sweets girl... so I take mine black 99.9% of the time and justify that if it's additive free, then i'm doing the right thing and can happily chug my cup a day =) Love having discussions on coffee (one of my first bloggy posts b/c i love it so!) and i ADORE reading the "good for you" studies they do on it! Like how it helps reduce cavities and plaque build up on your teeth? i'll keep white strips handy but hooray no cavities! hehe

    ooh! and i cant bake. i hate baking. and probably will never buy sugar again so i dont accidentally bake... but that savory cheesecake is worth the experimentation =) just sayin! <3 love you!!!!!!!!!!!! have a glorious friday lauren!

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  6. Definitely a coffee girl over here, but one cup a day. I've had trouble with migraines and my primary care doc and neurologist actually both told me to have one cup a day - they said the caffeine was helpful, but not to go overboard, and the trick is to be consistent with the caffeine intake. Thanks for this post!

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  7. Jenn- funny other than my dependence on my half and half splash I don't do black coffee, other than espresso, on my dentist's urging (that it yellows teeth). As for the savory cheesecake, I'm say maybe still scared but appreciate your encouraging words. Jill give your neurologist a smooch (or maybe that's not good advice) for me, if you think about it caffeine is in excedrin and actually helps so meds do their job.

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  8. I would definitely join team coffee and also justify my coffee habits with positive studies. I hope they keep coming! Thank you for making my morning cup that much more enjoyable!

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  9. Team coffee is growing (not that I had any doubt it would). Happy to help Allison, is it just that one cup? How do you take it?

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  10. Add one more coffee fan to the club! I'm reading this and drinking a cup as I type. Brewed with cinnamon, nice and strong, and a little 2% organic milk. Agree-I see no need to give up my morning pleasure. No coffee for me after noon though, as I won't sleep at night. My hubbie is one of those annoying people who can drink a cup right before bed and sleep like a baby. Sigh....

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  11. Love this club. I am waiting for a "hater' to comment though. Love the cinnamon I do that sometimes and a client suggested a pinch of sea salt, helps with bitterness. I somehow thing males can do more of the late coffee drinking, ooh maybe we should look into that. Perhaps, less estrogen, shorter half life...

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  12. Item # awesome: 'Reduces the risk of cirrhosis of the liver (which to me means it sort of counteracts your PM glass of wine.'

    This is my favorite post of yours. Not only because I am biased and too love coffee but it's a great blend of humor and fact.

    I push the quantity, I admit. My "2" cups are about 4 real ones...

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  13. Sure, I look for organic beans, use organic half and half (sorry, can't do reduced fat... but hey, it's only a splash) and organic sugar. Mostly I tell myself I make coffee drinking healthier because I use the Toddy cold brew. It reduces the acid and makes a smoother, lower caffeine coffee. So when I drink my 3+ mega cups a day, it seems better. I've quit a lot of things in life but never coffee. Even during pregnancy... I just reduced to a cup a day. Team coffee!

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  14. cameo you just like the pro coffee/wine sentiment. Ooh 4, good to be honest but that's a lot :) Sue- I'm with you on the half and half splash. I Toddy in the summer and find it wires me beyond belief (not entirely bad before a run) funny you think lower caff. Welcome to team caffeine.

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  15. I can give up a lot of things, coffee not being one of them. I usually only have one cup per day and it is the first thing I do every morning (with a little 2% organic milk, no sugar). I don't know if it is the caffeine I crave or just the comfort of having it to start my morning. I think it is more ritualistic at this point since I usually don't crave it later in the day. I love reading any research that supports my morning coffee habit. Yay for team coffee!

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  16. I drink too much coffee. More than 1-2 cups for me unless I'm not feeling well.

    I don't drink it on the weekend, typically. I drink it black all the time. I'm in no way a coffee snob, but I will buy organic coffee and free-trade if it's around. Also, I've always been able to have a cup of coffee at night, even an hour before bedtime. Call me crazy...

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  17. People have been trying to find fault in this pleasure for decades, and the bottom line is that coffee in moderation seems to pose no danger, and it does wonders to my personal ability to form coherent sentences in the morning. Great post!

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  18. Melissa, I agree the ritual of sitting down with something warm is so nice in the morning. Ooh Caron, I'm a little jealous of the coffee before bed skill. And "Buy Ambien" I'm wondering if there's an Ambien/coffee connection? Thanks for commenting, conherent sentences are a plus for sure.

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  19. Haha,I am on team coffee. Like the commenter though, I do only enjoy a cup a day. I try to only put a splash of milk and half a packet of sugar. I have been trying to wean off the sugar and just do spices like cinnamon.
    I'm glad you did this post because there is so much buzz both ways about this topic.

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  20. Kristin love the "buzz" word. I gave up the sweet in my coffee (was doing agave) and found it fine and easy to get used to.

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  21. I gave up caffeine (I was a diet cokeaholic) last February. A couple of months ago I started having a cup of coffee every morning. So far I don't feel persuaded to give it up. I enjoy it. It might possibly have some benefit and it's a soothing (believe it or not) way to start my morning. Thanks for your thoughtful piece on the subject.

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  22. I'm so glad you wrote this post because I was feeling the same way about coffee lately! I absolutely love my morning cup of coffee, so I cringe when I come across an article or book that says it should be given up. I've heard that 1 cup a day is harmless even if you're pregnant. But I'm reading a book right now for my nutrition course that says caffeine is a stimulant (like cigarettes or alcohol) and your brain becomes reliant on it to function properly. I've also read that it's a chemical and can build-up as a toxin in your liver. However, knowing this, I still have my one cup of coffee in the morning, and have vowed to never be a 2 cup or coffee in the afternoon girl. I think I'm justifying my addiction to coffee:)

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  23. Johanna, great move switching from diet cancer to coffee. Lauren, yes caffeine is a stimulant and we can be depended but not simply to function. It is actually good for the liver though. What book? I'm glad you're undeterred sound like scare tactics to me.

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  24. I love coffee and admit to giving it up multiple times throughout my life. I think it stems more from the fact that it makes me crave baked goods than coffee being 'bad' for me. This is why I tend to eat oatmeal in the morning - it goes well with coffee :)

    I did switch to swiss water decaf when I was pregnant because I honestly enjoy the taste of coffee but didn't want the caffeine while I was pregnant - I take it with just a splash of milk - and like starting my morning with a cup of coffee.

    Oh, and we are total coffee snobs in our house! Our current favourite is Ethical Bean in Vancouver, BC, Canada - I love the Lush and Rocket Fuel blend. Neither gives us gut rot, which is key in finding a good coffee.

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  25. Love, love, love my coffee. I don't think I could give it up even if it were bad for me. I stick to 2 cups/day and then switch to decaf after that, but I think everyone is a little different in how they process caffeine. Thanks for the great info!

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  26. Love this post! I'm a coffee drinker and I always purchase organic, free trade coffee. I love the ritual in the morning. I did give up coffee for a brief period of time due to a temporary health condition but quickly returned to my morning cup. If drinking coffee is my "bad habit" I'm ok with it :)

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  27. Caitlin, welcome back to the coffee club. I agree, if coffee is the "worst habit" you're in good shape. I didn't tackle decaf Danielle but love that you love coffee enough to switch over in order to continue. It is a process to decaffeinate though...Jenny interesting coffee/baked good connection you make me want to come to BC to try those coffee brands.

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  28. That photo is hilarious. I used to be a die-hard coffee drinker (we're talking 6+ cups per day) who could go to sleep with no problem. Actually, I can still do that when I want to, but I find it makes me more jittery now than it used to. I've gradually become a green tea enthusiast, but I still drink a cup of coffee a few times a week, usually after lunch. I'd never really thought about seeking out organic coffee, but you do bring up a really good point there. Couldn't hurt, that's for sure.

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  29. Someone likes my photo. Don't get me wrong Jess, I love green tea too, equal opportunity caffeination. Organic coffee very important, I think we forget about it b/c it's a beverage. Organic wine good too :)

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  30. Not a coffee drinker. I've tried many times, but like yogurt, I just can't get into it. Coffee flavored desserts, though, are yummy.

    Despite my lack of coffee, I did buy a bag of that coffee pictured above for my assistant. She loved it!

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  31. I can barely handle a cup of decaf so I can't really chime in here. But I also wonder if the chemical-free stuff that Trader Joe's offers is that much better than the real thing?

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  32. Ameena/Marie, you can form your own no caffeine club.

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  33. I love my coffee. I drink cappuccino...it's a mix of little milk and mostly espresso. I make it myself and I would not give it up ever. :) Thank you for the info.

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  34. GREAT post! I saw this article a few days ago, and I was just like you..MUST READ IT!! I am currently drinking my second (and hopefully last..) cup of coffee of the day. I see no problem with it. So many of my clients think that when they tell me they drink coffee I will be upset. They are SHOCKED when I say, "good"! (as long as they aren't loading it with sugar and cream!).

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  35. Thanks Gina, I already admired your knowledge of and love for beer, glad you share the passion for coffee. Cheers! I'm having my coffee too (1st cup).

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  36. I've never been a coffee drinker. I trace it back to the fact that the first time I drank coffee, I was with a host family who didn't speak a word of English, and they gave me the hugest glass (not cup, ginormous glass) of coffee imagineable. I didn't want to be rude, so I drank the whole thing. And not a sip of the vile stuff since then! That said, my mom loves coffee in the morning. We often discuss the fact that there seem to be very few actual studies that come up with negative effects of coffee. I don't know why people seem determined to prove that it's "bad"! (well, aside from the taste. Ha!)

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  37. great overall and I am a coffee snob too :-) he he a little caramel helps the fruit go down not really

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  38. Sounds like Mary Poppins "spoonful of caramel helps" ha. Stephanie, losing your coffee virginity sounds scaring. I don't blame you for swearing the stuff off.

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  39. I really really really want to be on team coffee. I love the smell of it, love the taste of it, but it just doesn't agree that well with me. I can handle about a 1/2 cup and that's it. Otherwise I'm jittery and get very hungry and tummy upset. I also can't seem to have it after 10am or else I'm up in the night lol

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