Brewing Controversy: The Truth About Caffeine and Your Health

Every day it seems there is a new study on coffee. Here’s the truth about caffeine and your health. One says bad the next says good. It seems coffee and caffeine studies have been going on for a hundred years. There is a lot of conflicting information out there about the effects of coffee on our health. While some studies suggest that coffee can have health benefits, others suggest that it can have negative effects on our bodies. Admittingly, I am addicted to the stuff. I have no intentions to check in to a rehab center to break my habit or join an AA group.

For the sake of argument and clarity a cup of coffee will be 8 oz

The Good

Let’s start with the good news: coffee contains caffeine, which can increase alertness, concentration, and energy levels. It can also improve mood and reduce the risk of certain diseases, such as Parkinson’s disease, type 2 diabetes, and liver cancer. Additionally, coffee contains antioxidants, which can help protect cells from damage caused by free radicals. Searching the web, here is what I found:

1. Reduced risk of liver disease: Studies have shown that regular coffee consumption may reduce the risk of liver disease, including liver cancer and cirrhosis. One study found that drinking two cups of coffee per day was associated with a 44% lower risk of liver cancer. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722874/)
2. Reduced risk of type 2 diabetes: Several studies have suggested that coffee consumption may be associated with a reduced risk of type 2 diabetes. One study found that drinking four cups of coffee per day was associated with a 23-50% lower risk of developing type 2 diabetes. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954576/)
3. Improved cognitive function: Caffeine, the active ingredient in coffee, has been shown to improve cognitive function, including memory, attention, and alertness. One study found that consuming 200mg of caffeine (equivalent to about one cup of coffee) improved cognitive performance and mood in healthy adults. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728665/)
4. Reduced risk of depression: Some studies have suggested that coffee consumption may be associated with a reduced risk of depression. One study found that women who drank four or more cups of coffee per day had a 20% lower risk of depression than those who drank one cup per day or less. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/)
5. Reduced risk of certain cancers: Some studies have suggested that coffee consumption may be associated with a reduced risk of certain types of cancer, including colorectal, liver, and prostate cancer. One study found that drinking four or more cups of coffee per day was associated with a 39% lower risk of colorectal cancer. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557532/)

The Bad

1. Increased risk of anxiety and sleep disturbances: Caffeine is a stimulant that can interfere with sleep and increase anxiety in some people. One study found that consuming caffeine six hours before bedtime significantly reduced total sleep time and increased the amount of time it took to fall asleep. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3188994/)
2. Increased risk of heart disease in some individuals: While coffee consumption has been associated with a reduced risk of heart disease in some studies, high caffeine intake can also increase heart rate and blood pressure in some individuals. One study found that drinking three or more cups of coffee per day was associated with an increased risk of cardiovascular disease in people with a genetic variant that slows caffeine metabolism. (Source: https://pubmed.ncbi.nlm.nih.gov/31098943/)
3. Increased risk of acid reflux: Coffee is highly acidic and can irritate the lining of the esophagus, leading to acid reflux symptoms such as heartburn and indigestion. One study found that drinking coffee increased the risk of acid reflux by 23%. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030608/)
4. Increased risk of bone fractures: High caffeine intake can interfere with calcium absorption and lead to a loss of bone density over time, increasing the risk of fractures. One study found that drinking more than three cups of coffee per day was associated with an increased risk of bone fractures in women. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6423218/)
5. Increased risk of miscarriage: High caffeine intake during pregnancy has been associated with an increased risk of miscarriage. One study found that women who consumed more than 200mg of caffeine per day (two 8-ounce cups of brewed coffee) had a significantly higher risk of miscarriage compared to those who consumed less than 100mg per day (an average 8-ounce (240-ml) cup). (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193518/)

The Buzz

When it comes to caffeine content, the strength of the coffee depends on several factors, including the type of coffee bean, the brewing method, and the serving size. In general, the darker the roast of the coffee bean, the less caffeine it contains, since roasting destroys some of the caffeine. So, contrary to what many people think, darker roasts like French roast or Italian roast actually have less caffeine than lighter roasts like breakfast blend or light roast. 

In terms of brewing methods, espresso is often considered to be the most concentrated form of coffee, and therefore has a higher caffeine content per ounce compared to other brewing methods. However, since espresso shots are typically served in small amounts (1-2 ounces), the total amount of caffeine in a cup of espresso is usually less than a cup of drip coffee or other brewing methods. 

Overall, it’s difficult to say which coffee bean and brewing method are the strongest in terms of caffeine content, as it can vary depending on many factors. However, if you’re looking for a high-caffeine coffee, you might want to consider a lighter roast and a brewing method that allows for a higher coffee-to-water ratio, such as French press or drip coffee. And, as always, it’s important to consume coffee in moderation and pay attention to your own individual tolerance to caffeine. 

Organic: Take me Higher?

Organic coffee does not have a significantly different caffeine content compared to conventionally grown coffee. The caffeine content of coffee is primarily determined by the type of coffee bean, the roast level, and the brewing method. While organic coffee is grown without the use of synthetic pesticides and fertilizers, this does not have a significant impact on the caffeine content of the coffee. 

It’s worth noting that some studies have suggested that organic coffee may have higher levels of antioxidants compared to conventionally grown coffee, which may provide additional health benefits. However, more research (again) is needed to confirm these findings and to better understand the potential health benefits of organic coffee. 

Overall, if you’re looking for a high-caffeine coffee, you may want to focus on the type of coffee bean and the brewing method, rather than whether or not the coffee is organic. 

The Ugly

Decaffeinated coffee is coffee that has had most of its caffeine removed, typically through a chemical or water-based process. Here are some recent findings on the potential health benefits and negative effects of decaffeinated coffee, along with their sources:

Decaffeinated coffee is coffee that has had most of its caffeine removed, typically through a chemical or water-based process. Here are some recent findings on the potential health benefits and negative effects of decaffeinated coffee, along with their sources:

1. Potential health benefits of decaffeinated coffee:

• Reduced risk of type 2 diabetes: One study found that decaffeinated coffee consumption was associated with a 21% lower risk of type 2 diabetes. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608275/)
• Reduced risk of liver disease: Some studies have suggested that decaffeinated coffee consumption may be associated with a reduced risk of liver disease, including liver cancer and cirrhosis. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7347641/)
• Improved gut health: Decaffeinated coffee contains compounds that can improve gut health by promoting the growth of beneficial gut bacteria. One study found that decaffeinated coffee consumption was associated with increased levels of beneficial gut bacteria in women. (Source: https://pubmed.ncbi.nlm.nih.gov/29696982/)

2. Potential negative effects of decaffeinated coffee:

The Studies, More Studies

Coffee is a complex substance that contains many different compounds that can interact with each other and with our bodies in a variety of ways. Additionally, the effects of coffee can vary depending on individual factors such as age, genetics, and lifestyle habits. This complexity can make it difficult to fully understand the effects of coffee on our health. 

Furthermore, studies on coffee can be challenging to conduct because of the potential for confounding variables. For example, people who drink a lot of coffee may also have other lifestyle habits that could affect their health, such as smoking or a poor diet. Researchers try to control for these variables, but it can be difficult to do so completely. 

Finally, scientific research is an iterative process, and new studies are constantly being conducted that build on previous research. As more information becomes available, the recommendations around coffee consumption may change. Additionally, studies can sometimes produce conflicting results, which can be confusing for the general public. 

Overall, while there may be conflicting studies on coffee, it’s important to remember that moderation is key. Consuming moderate amounts of coffee is generally considered safe for most people and may even have health benefits. However, excessive consumption can have negative effects on our health, and individual tolerance to caffeine can vary. It’s important to listen to your own body and pay attention to how coffee affects you personally. 

Moderate vs Excessive

Moderate coffee consumption is typically defined as consuming 3-4 cups (8 oz per cup) of coffee per day, which is equivalent to about 300-400 milligrams of caffeine. This amount of coffee is generally considered safe for most healthy adults and has been associated with health benefits such as improved cognitive function, a lower risk of cardiovascular disease, and a lower risk of type 2 diabetes. 

Excessive coffee consumption, on the other hand, is generally considered to be consuming more than 4 cups (8 oz per cup) of coffee per day, or more than 400 milligrams of caffeine. This amount of coffee can lead to negative effects such as restlessness, anxiety, and insomnia, as well as increased heart rate and blood pressure. In some cases, excessive coffee consumption can also lead to digestive problems such as acid reflux and stomach irritation. It’s important to note that individual tolerance to caffeine can vary, so what may be considered excessive for one person may be different for another. 

Brewing Controversy: The Truth About Caffeine and Your Health

 “If it wasn’t for the coffee, I’d have no identifiable personality whatsoever.”—David Letterman