Coffee, in many places, is more than just a beverage- it can often symbolize connection, culture, history, productivity, and daily routine. Worldwide, approximately 2.25 billion cups of coffee are consumed each day, and in the U.S., nearly 3 in 4 Americans consume coffee each day. But should our consumption be this high? Coffee is ambiguous in that way- most of us aren’t sure if its healthy, unhealthy, both, or neither. As a daily coffee drinker myself, I, coffee in hand, set out to explore some coffee and health FAQs.
Q: Can I drink coffee on an empty stomach?
A: For some, drinking coffee on an empty stomach can cause heartburn, upset stomach, or loose stools, as it is an acidic beverage and creates more acid in the stomach. If consumed with or after food, the increased stomach acid has food to break down in the stomach, easing its negative effects.
However, some people may not experience gastrointestinal upset, but may experience adverse hormonal response from the caffeine in coffee. Caffeine stimulates the release of cortisol, a stress hormone that serves many purposes: helping to control metabolism, aiding in regulating the sleep cycle, reducing inflammation, and regulating blood pressure and blood sugar. For most people, cortisol levels are naturally at their highest in the hour after waking up in the morning. Without food in the stomach, caffeine is absorbed more quickly, raising cortisol even higher during this time frame and potentially causing jitters, anxiety, headache, and racing heart.
Everyone’s sensitivity to acidic foods and caffeine is different and some may feel fine drinking coffee on an empty stomach, but in general, its recommended to consume coffee with or after food in order to avoid gastrointestinal issues and a cortisol spike and subsequent crash.
Q: Does time of day matter?
A: It’s recommended to drink coffee in the morning as opposed to afternoon, evening, or all day, so that sleep is not disrupted by caffeine late in the day. Studies have also shown that morning coffee drinkers, as opposed to those who drink coffee all day, have lower all-cause mortality rates and lower rates of cardiovascular disease.
Q: How much is too much?
A: It’s recommended to keep caffeine consumption under 400mg a day, which is about the equivalent of 4 cups of coffee.
Q: What about all the fun coffee drinks?
A: There are new flavored lattes and other coffee drinks every season at both chain and local coffee shops. The options can be overwhelming. Most of these ultra-flavored coffee drinks have a shocking amount of sugar and calories. Drinking coffee black is clearly the “healthiest” option, as it it has nearly 0 calories and no added sugar. But for people who don’t like black coffee, there are still healthy options, such as adding a little dairy or non-dairy milk, or a teaspoon of a coffee creamer with minimal ingredients. They key is to moderate and reduce the added sugar.
Q: Does drinking coffee dehydrate me?
A: Contrary to popular belief, research shows that coffee, while a mild diuretic, does not dehydrate you unless consumed in excessive amounts.
To summarize, to make your coffee habits work for, not against, your health, drink under 400mg of coffee before noon after eating food, and limit added sugars.
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