User's comments:
"Most mornings when I get to work, I drink coffee for breakfast (plus some sort of bread). I usually use two sticks of sugar and creamer, but if I halve the sugar and use low-fat milk instead, would coffee be alright?
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"I really don't have a weight problem and I don't want to give up the coffee, but I do want to eat healthier."
Expert's comments:
Caffeine is found in a variety of products, including coffee, tea and chocolate. Up to two cups of coffee or Ceylon tea a day is considered acceptable and not dangerous from a health point of view.
I would suggest that you do make the changes of halving the amount of sugar and using low-fat milk instead of coffee creamers. Coffee creamers tend to be high in unhealthy fats (saturated and trans-fats), which can contribute to raised cholesterol levels in the blood.
Remember that caffeine is a chemical stimulant of the central nervous system. Once consumed, it quickly enters the bloodstream through the stomach and small intestine and goes directly to the central nervous system. There, it stimulates certain chemicals in the brain that have an energising effect on the body.
This effect can be felt approximately 15 to 45 minutes after consumption, and reaches a peak within 30 to 60 minutes.
It would be wise to not drink coffee on its own, i.e. take it with or after eating a balanced breakfast (e.g. fibre-rich cereal with low-fat milk and a fruit) or mid-morning and mid-afternoon snack. This will prevent sudden peaks followed by equally dramatic dips in blood sugar.
Is caffeine unhealthy?
Some researchers claim that caffeine is non-addictive, whereas others name it as the fifth most addictive substance in the United States (following heroin, alcohol, cocaine and nicotine).
There is some evidence to suggest that high levels of caffeine consumption can cause heart-related problems such as uneven heart rhythms. However, the evidence is not conclusive enough to recommend complete elimination in people suffering from heart disease.
A recent study by the American Heart Association found a possible link to decaffeinated coffee and cholesterol levels. Drinking decaf may raise levels of bad (LDL) cholesterol while also lowering levels of good (HDL) cholesterol in some people. Again, much more research is required before drawing a final conclusion.
During the first trimester of pregnancy, high consumption can increase the risk of spontaneous abortion. Although it hasn’t been shown to contribute to major complications after the first trimester, it is prudent to limit caffeine intake during pregnancy.
Generally, people who consume large amounts of caffeine are encouraged to cut down on caffeine gradually. Abruptly quitting can result in a variety of withdrawal symptoms (depression, headaches, irritability, nervousness, restlessness, sleepiness).
The current consensus is that the effects of coffee drinking on the body are complex and need additional study.
So what about decaf?
Some concerns have been raised about the chemical process by which coffee is decaffeinated. Although water is sometimes used, chemical treatment tends to be the method of choice for removing caffeine from coffee beans.
In future, genetically engineered coffee beans may provide the same “decaf” benefits without the chemicals.
People concerned about the chemical processes, but still wanting to cut down on coffee, should opt for Rooibos and herbal teas, juice, water, milk or other caffeine-free drinks instead.
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