By: Tomeka G. Day, MD
What role does caffeine play in your diet?
Have you thought about how much caffeine you take in daily?
When asked about sources of caffeine in the diet, most people identify caffeine from coffee and sodas. But caffeine can come from teas, energy drinks, cacao beans (chocolate), and medicines as well.
Did you know that caffeine can have beneficial effects on the body when consumed in moderation?
The recommended maximum amount of caffeine is 400 mg daily, which is equivalent to 4 cups of coffee. However, be mindful that if you consume caffeine through other means, such as teas, sodas, chocolate, energy drinks or medicines, you would need to include it in your total daily sum of caffeine intake.
So a few beneficial properties of caffeine are, increased focus, alertness, and athletic performance. Some of the adverse affects of too much caffeine are increased anxiety, sleep disturbance, and gastrointestinal distress. Moderation is key. To avoid the adverse affects of caffeine on the body, it is important to consume caffeine in moderation.
Let’s briefly talk about caffeine from coffee and teas. There are several benefits of drinking green teas and coffee with minimal additives, such as sugar. Green tea can play a role in reducing blood pressure, total cholesterol and improving insulin sensitivity. Coffee can play a role in reducing inflammation and increasing the good cholesterol, HDL. The important thing to remember is that added granulated sugar and other flavors can lessen the benefits of the tea and coffee beans. Therefore, I would recommend usage of sugar and additives sparingly to maximize the natural benefits of the coffee and teas.
If you would like additional information on the benefits of coffee, teas, and caffeine on the body, or a free consultation to see how your food can be medicine for your body, contact me today!
References
Bogdanski, P., Suliburska, J., Szulinska, M., Stepien, M., Pupek-Musialik,
D., & Jablecka, A. 2012. Green tea extract reduces blood pressure,
inflammatory biomarkers, and oxidative stress and improves parameters
associated with insulin resistance in obese, hypertensive patients.
Nutr Res 32(6), 421–427.
Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22749178
Integrative Nutrition, Inc. 2017. The Highs and Lows of Caffeine Consumption.
Kempf, K., Herder, C., Erlund, I., Kolb, H., Martin, S., & Carstensen, M….
Tuomilehto, J. (2010). Effects of coffee consumption on subclinical
inflammation and other risk factors for type 2 diabetes: A clinical trial.
Am J Clin Nutr 91(4), 950–957.
Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/20181814
Author: “Dr. Tomeka” Day, MD is the Founder and CEO of Flourish Health Coaching, LLC. She is helping busy women and their families through her health coaching by focusing on nutrition and lifestyle changes. As a result of her health coaching, busy women are equipped with the knowledge and tools they need to provide nutritious and quick meals, become healthy and improve health conditions such as, Type 2 Diabetes/ Adult Onset Diabetes, Hypertension, Hypercholesterolemia, Inflammatory diseases, and weight issues, so they are able to enjoy their life and flourish in their God given purpose.
Copywright. Unauthorized use and/or duplication of this material without expressed and written permission from this blog’s author and/or owner, is strictly prohibited.