CAFFEINE CONSUMPTION
Caffeine can be a controversial topic. Whether you’re for it or against it, chances are you feel pretty strongly – generally people feel as well.
When it comes to caffeine intake, there really isn’t a right or wrong – just your own individual response to it. Use that as your guide as you experiment with the role caffeine may (or may not) play in your diet.
Caffeine occurs naturally in coffee beans, cacao beans, and tea leaves, but it is also added to some drinks and medicines. Many people tolerate caffeine well, but others may be much more sensitive to its effects. Some may enjoy a morning cup of coffee but find that consuming even small amounts of caffeine later in the day can disrupt sleep.
For most individuals, up to 400 mg of caffeine per day is acceptable. However, pregnant or lactating women should limit intake to 200 mg or less per day. Young children should have limited caffeine consumption as well.
One thing to keep in mind is that not all caffeine sources are equal. For example, a cup of coffee contains beneficial antioxidants, but adding a large amount of whipped cream, sugar, and artificial flavours makes it more likely to cause inflammation than combat it. Similarly, a cup of green tea pairs caffeine with powerful antioxidants, while carbonated energy drinks pair it with large doses of added sugar that may affect immunity
Check out the list below to learn how much caffeine is present in common foods and beverages!
Foods and Beverages – Caffeine Content (mg)
Dark chocolate–covered coffee beans (14 pieces) – 168
Carbonated energy drink (12 ounces) – 137
Coffee, brewed (8 ounces) – 96
Espresso (1 ounce) – 64
Black tea, brewed (8 ounces) – 47
Green tea, brewed (8 ounces) – 29
Dark chocolate, 60%–69% cacao solids (1 ounce) – 24
Cola (12 ounces) – 21
Dark chocolate, 45%–59% cacao solids (1 ounce) – 12
Coffee liqueur (1 ounce) – 8
Cocoa mix (3 teaspoons) – 5
Chocolate ice cream (1 cup) – 4
Chocolate-flavoured hazelnut spread (2 tablespoons) -3
Coffee, decaffeinated, brewed (8 ounces) – 2
Chamomile tea, brewed (8 ounces) – 0
Note: Amounts are approximations. Caffeine content may vary, particularly regarding coffee and espresso, based on preparation/brewing methods.
Potential benefits of coffee consumption:
- Decreased risk of type 2 diabetes
- Increased HDL (“good”) cholesterol
- Reduced oxidative stress and inflammation
- Provides small amounts of magnesium, potassium, and niacin
- Lessens the effects of non-alcoholic fatty liver disease (NAFLD) and cirrhosis
- May protect against Parkinson’s disease
Potential benefits of green tea consumption:
- Reduced risk of liver cancer
- Decreased blood pressure
- Reduced total cholesterol
- Reduced risk of cardiovascular disease
- Decreased risk of stroke
- Decreased oxidative stress
- Improved insulin sensitivity
- Reduced risk of osteoporosis
WHAT’S YOUR CUP OF TEA?
Some caffeine in the diet can be beneficial, but excessive amounts may increase risk of coronary heart disease and may also slightly reduce bone density
In general, an appropriate amount of caffeine can help increase focus, athletic performance, and alertness, but when too much is consumed, it may also increase anxiety, jitteriness, nausea, sleep disturbance, and gastrointestinal distress.
Consider the role that caffeine plays in your diet – a cup of coffee or tea can be an enjoyable ritual, but if you find that you are constantly reaching for caffeine sources to get through the day, you may need to make adjustments to your sleep schedule, which can help naturally balance your energy levels. If you do choose to include caffeine sources in your diet, look for options with fewer (or no!) sweeteners and stick with a dose that matches your bio-individuality.
“Guess what? It’s coffee o’clock.”
