Coffee Checklist: Are You Consuming Too Much?

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Negative Effects of Caffeine

I’ve got a confession to make! I’m a coffee-holic. Ever since I bought myself a Keurig single cup brewer, I’ve been drinking more coffee than ever before. I love the machine but it may be the death of me.

I’m sure by now you are well aware the benefits of moderate caffeine consumption. What you may not be aware of is potential problems with consuming too much caffeine.

As a quick reminder, here’s the average breakdown of some typical beverages that contain caffeine.

Average Caffeine Content in Coffee Beverages:

  • Starbucks Tall: 260 mg
  • Keurig K-cup: 200 mg
  • Drip coffee: 115–175 mg
  • Espresso: 100 mg
  • Brewed: 80–135 mg
  • Instant: 65–100 mg
  • Decaf, Keurig K-cup: 3-5 mg
  • Decaf, brewed: 3–4 mg
  • Decaf, instant: 2–3 mg

Moderate doses of caffeine demonstrates positive benefits.

Moderate being defined as 200-300 mg of caffeine per day.
For drip coffee, that might be 1 to 2 cups a day but for a K-cup lover like myself, it changes the scope of my habit. For those who make trips to Starbucks or Peet’s, the playing field is isn’t the same as instant coffee your parents drank in 1970. This is true for the wide range of sugary caffeinated beverages in existence today that simply did not exist a decade ago.

Moderate Caffeine Consumption = 200 – 300 mg per day

In my college days, I could suck down 3 cups of Folgers ground coffee without a problem and still be under 400 mg a day. The source of the caffeine came from cheaper, less potent, store brands. Of course, the taste wasn’t all that good but the caffeine levels overall were much lower.

Here’s just a few of the higher caffeine beverages on the market that will take you to the upper levels of moderate into heavy consumption with just ONE serving.

Heavy Caffeine Consumption = 500 – 600 mg per day

  • 5150 Juice: 500 mg
  • Fixx Extreme: 400 mg
  • Boo-Koo Energy: 360 mg
  • Redline Power Rush: 350 mg
  • Spike Double Shot: 350 mg
  • Spike Shotgun: 350 mg
  • Wired X344: 344 mg
  • Rockstar Punched Guava: 330 mg
  • Starbucks Grande Coffee: 330 mg
  • All City NRG: 300 mg
  • Speed Stack Pumped N.O.: 300 mg
  • SPIKE Shooter: 300 mg

** There may be other additives in these drinks including sugar (topic for another post ) but the primary focus is on caffeine consumption. **

While moderate caffeine consumption probably won’t cause harm for most of the population unless you are extremely sensitive to caffeine, too much can noticeably affect your health. Heavy daily caffeine use — more than 500 to 600 mg a day, or about four to seven cups of coffee — can cause:

Negative Effects of Caffeine:

  • Insomnia
  • Nervousness
  • Restlessness
  • Irritability
  • Nausea or other gastrointestinal problems
  • Fast or irregular heartbeat
  • Muscle tremors
  • Headaches
  • Anxiety

Worried that you might be a heavy user of caffeine or going beyond the 600 mg per day?

If you want to change your caffeine habits, you can try some or all of the following suggestions:

  • Track Your Consumption – Such an obvious statement but in the example that I mentioned above, as the situation changes, you should re-evaluate your consumption habits. What started off at 3 cups of regular ground coffee and is now 3 K-cups a day is a drastically different level of caffeine consumption.
  • Reduce Your Usage – Instead of 3 cups, try just 2. Reducing your consumption in little amounts over time will bring you back to normal levels without making a drastic or major cutback. 1 less cup of coffee could make all the difference.
  • Switch to Decaf – Love your coffee? Switch to a decaffeinated option. While it still has small amounts of caffeine, it’s enough to bring you from heavy usage back to moderate.

Caffeine offers many health benefits in moderate amounts between 200 – 300 mg per day. But, when you reach 600 mg a day, you’ve hit the upper limits of Heavy consumption. At this point, it would be wise to take some of the recommendations above to limit your usage. As with most supplements, some is good, more is not better.

Recommended Resources for more Nutrition Facts for Coffee:

Coffee and Health

Coffee: Is it healthier than you think?

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Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Caffeine Raising Blood Glucose Levels Says AJCN

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A group of researchers at the University of Guelph, have conduced a study that reached a rather interestingstarbucks girl conclusion.

Drinking caffeinated coffee before your low-sugar, low-glycemic cereal can raise your blood glucose levels as much as 250%! According to this study, those who drank caffeinated coffee before their cereals really spiked their insulin compared to those who drank decaffeinated coffee (where’s the fun in that though).

These same researchers found the ingestion of caffeinated coffee with either a high or low GI meal significantly impairs acute blood glucose management and insulin sensitivity compared with ingestion of decaffeinated coffee.

Of course, the end result was that more research was needed to make any certain conclusions that caffeinated coffee could be a risk factor for insulin resistance.

The study did not list out what meets the criteria for a Western breakfast cereal. I think I’m pretty say with my daily raw oats and I don’t drink coffee before eating. I’ll have it with breakfast sometimes but more often than not, I drink my coffee about 60 minutes after my healthy breakfast.

Original Research Communication

Photo of the Venti Mocha by betsyjean79. Used under a Creative Commons license.

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Nutrition Facts for Coffee: The 10 Ten List

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Here’s some interesting nutrition facts for coffee that may be of interest to you. Especially those on a healthnutrition facts for coffee quest which includes the bodybuilder looking to build muscle.

Most people think of coffee as the beverage to get your caffeine addition taken care of for the day. Worldwide numbers run as high at 85% of all caffeine consumed comes from coffee. This figure alone makes the #1 reason people drink coffee is for stimulation.

The actual caffeine content can vary greatly depending on the beans and method of brewing used. But here’s a quick breakdown of the average caffeine in coffee. If you need more nutrition facts for coffee on a particular brand or coffee house creation, it’s best to check out that vendor’s website. Adding in sugars and additional shots can change your standard cup of joe into something entirely different.

Average Caffeine Content in Coffee:

* Drip coffee: 115–175 mg
* Espresso: 100 mg
* Brewed: 80–135 mg
* Instant: 65–100 mg
* Decaf, brewed: 3–4 mg
* Decaf, instant: 2–3 mg

Possible Benefits of Drinking Coffee (in no particular order):

1. Reduced risk of Alzheimer’s disease
2. Reduced risk of gallstone disease
3. Reduced risk of Parkinson’s disease (80% less likely to develop for those regular coffee consumers)
4. Enhanced cognitive performance
5. Analgesic enhancement (increases the effectiveness of certain types of pain killers)
6. Reduced risk of Type 2 Diabetes
7. Antioxidants in coffee (many people get their only source of antioxidants from coffee)
8. Cardioprotective
9. Reduced risk of cancer (oral, esophageal, and pharyngeal cancer)
10. Reduced asthma attacks

Potential Risks of Excess Coffee Consumption:

1. Sleep pattern changes
2. Increased anxiety
3. Staining of the teeth (my dentist always bugs me about this one.)
4. Effects on pregnancy and menopause
5. Cholesterol (French Press method can use trap cafestol and kahweol which may raise LDL levels that paper filters capture)

Overall, coffee offers many benefits and very little side effects to the average consumer of this beverage. You’ll reap more rewards by drinking it in moderation. That’s 1-2 cups per day. Over consumption of caffeine does have its drawbacks.

Recommended Resources for more Nutrition Facts for Coffee:

Plenty of health benefits are brewing in America’s beloved beverage

Daily caffeine ‘protects brain’

Coffee and health

Calories in Coffee

Coffee Consumption Associated with Reduced Risk of Advanced Prostate Cancer

Photo of the coffee by Thomas Hawk. Used under a Creative Commons license.