Coffee - easily one of America's favorite beverages. Whether black, with a splash of milk, sprinkle of sugar, dash of whip cream or part of a fancy concoction created by the local barista, one thing rings true: Americans drink a lot of it.
Coffee is an all-natural substance. Deriving from coffee berry fruit seeds, it is grown, harvested and roasted in different ways around the globe. No two coffees are the same.
Surprising to most, the lighter roasts actually contain more caffeine than the intensely flavored dark roasts for the same type of bean. Though it may vary by bean type, generally, the longer the roasting process, the less caffeine coffee beans contain.
Coffee can be healthy in moderation. During the roasting process, certain antioxidants are produced while others are broken down. Medium roasts generally contain the peak levels of cancer-fighting polyphenols. Coffee is actually one of America's greatest dietary sources of antioxidant intake, and thus considered a "superfood" by the August 2009 issue of SELF Magazine. This statistic, however, is not necessarily indicative of the actual antioxidant density of the substance but rather implies how much of it we consume. Despite the fact that coffee is an all-natural beverage, however, it has generally sustained a bad rap from a health standpoint. Good news for avid coffee drinkers though - recent research explains this reputation may not actually have much validity.
"What we are mainly talking about when evaluating coffee is the caffeine," Student Health nutritionist Melanie Brede said. "In the realm of a few hundred milligrams, say 300 milligrams per day, it really does not pose any serious health concerns for the average individual."
Coffee also has been negatively regarded as a dehydrating substance. Varsity swimmer Erika Stewart, a second-year College student enjoys drinking coffee but worries it will dehydrate her before practices.
"How much water would I have to drink to counteract the caffeine?" she asked.
Brede noted, though, that Stewart and other athletes should not worry too much.
"It only has a very mild diuretic effect," she said. "The impact of the caffeine seems to be canceled out by the amount of fluid contained in the drink itself. Most people would not notice any side effects from it, and for athletes, it will not impair performance."
In fact, coffee could potentially benefit exercise instead of negatively impact it - not only for its stimulating effect but also for its 'revving' effect on metabolism and facilitating how the body uses fuels. According to SELF Magazine, caffeine is a way to "pain-proof a workout" because it blocks signals of muscle fatigue. As a result, both cardiovascular and strength training are easier, which allows someone to work out for a longer period of time or exert more energy.
Other evaders of the caffienated beverage cite suffering headaches as their reasons for not frequenting coffeehouses.
But Brede said people who deal with tension headaches in relation to drinking coffee are actually going through withdrawal from the caffeine.
"Caffeine impacts the dilation constriction of blood vessels and with regular intake, your body becomes accustomed to it," she said. "Without it, the blood vessels are dilated more than you are used to. The withdrawal effects are very predictable."
To avoid this side effect, it is a good idea to drink a consistent amount each day or to gradually decrease daily intake instead of going cold turkey, she said. Other options are to order a single latte rather than a drip coffee, switch to a less caffeinated beverage such as tea, or combine regular and decaf.
It is important, though, to realize that coffee affects people on an individual basis.
"Some are more sensitive than others and thus have a greater response to doses of caffeine," Bred continued. "It may also aggravate pre-existing health conditions such as anxiety, insomnia, irritable bowel syndrome, GI distress, hypertension, diabetes, etc. These people may want to steer clear."
The average caffeine intake of 300 milligrams per day is a generous amount, but it is important to be aware of exactly what brew and how much is in your mug. A plain cup of coffee brewed at home contains about 100 to 200 milligrams of caffeine per eight ounces. Plan to factor in about 330 milligrams of caffeine in Starbucks or local coffeehouse drinks.
Furthermore, a Starbucks 'tall'-size beverage, is 12 ounces, not 8 ounces. Although it is not advertised on the menu, Starbucks does have an 8-ounce 'short-'size cup available by request, Brede said.\nFrom a nutritional standpoint, plain, black-brewed coffee is virtually calorie free, even if lightly sweetened. Once again, Beware of the American "biggie-sized" consuming culture. That large, coffee shop latte could easily contain up to 500 calories - a quarter of the average daily caloric allotment - which is most likely more than what an American-on-the-go is bargaining for in a morning or afternoon pick-me-up.
In short, coffee has a host of benefits. It makes one feel more alert, aids concentration, helps one exercise better, lifts mood and more. Like most things in life, however, this popular drink should be enjoyed in moderation.
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