Coffee Consumption and Its Effect on Metabolism

Coffee is a drink that is becoming more and more valued today. It is part of our lives not only for its taste but also for the setting it offers: a way to chat with friends and socialise. Coffee comes in many varieties, and its calories vary just as widely.

Thanks to the compounds in coffee, it can influence metabolism and may be linked with benefits for several health conditions, and these values change depending on the type of coffee.

When you are on a diet or trying to eat healthily, the amount and type of coffee you drink matter quite a lot.

Preparing coffee well and not adding extras helps you get the most from what the coffee itself offers.

Through its caffeine, coffee stimulates energy metabolism and thermogenesis, and it has been associated indirectly with a lower risk of type 2 diabetes. However, this applies only when no extras such as cream or sugar are added to the coffee.

Thanks to its components, coffee can also speed up bowel activity and may help with constipation. One point to be aware of is that coffee also contains oxalate, which can contribute to kidney stone formation in people who are prone to it.

Filter coffee has about 2 kcal. An americano, at about 5 kcal, is also among the coffees you can drink without worrying. There are also newer styles of coffee made with milk. For those who do not like strong flavours, options such as a filter coffee with milk come into play. The calories in these drinks vary with the type of milk and the size of the cup, from around 50 to 150 kcal on average. This is one of the coffees that can work as a snack.

But there are some points where it stops being a light choice. Coffees with caramel or cream have more calories, and some can have as many calories as a main meal. A large White Chocolate Mocha, one of the most popular orders, reaches around 500 kcal, so without realising it we take in as many calories as a main meal. If it is made with full-fat milk, it also contains 11.6 g of fat. Other coffees with cream and caramel average around 300 kcal.

Another important factor is coffee consumption and caffeine amounts. Too much caffeine can cause problems such as heart palpitations, stomach reflux, ulcers, high blood pressure, increased urination, sleeplessness, muscle spasms and anxiety. The recommended daily caffeine amount is 400 mg (4-5 cups of coffee, or 8 large cups of tea). A small coffee contains about 75 mg of caffeine, and medium and large coffees about 150 mg. Try not to drink too much coffee during the day so that you stay within this limit. If you think that even a small amount of caffeine triggers the problems above, you can choose decaffeinated coffee.

As with any food, the need for coffee differs from person to person. From a healthy eating point of view, it is more important to drink your coffee without sugar and without cream. In addition, as long as you pay attention to the time of day you drink it, there is usually no problem.

What to Look Out For in Daily Coffee Consumption

The European Food Safety Authority (EFSA) states that up to 400 mg of caffeine in total per day (about 3-4 cups of filter coffee) is generally safe for healthy adults; during pregnancy and breastfeeding this limit is 200 mg per day. It is important to drink coffee without adding sugar or cream, and to limit it in the evening so that it does not affect your sleep. People with heart rhythm disorders, reflux or anxiety disorders, and those who take regular medication, should discuss their caffeine intake with their doctor.

This article is for general information only; please consult your doctor and dietitian about your own situation.