People can feel very passionately about their daily cup of coffee and it’s a question that comes up time and again, especially given the amount of the conflicting advice around whether or not coffee is good for you.
Firstly, let’s take some of the benefits.
Coffee is rich in polyphenols and provides a source of fibre. These can be beneficial for gut health. Coffee also contains antioxidants and has been associated with a boost in energy levels, a lowered risk of depression and increased athletic performance (as well as many other benefits).
But some of considerations around coffee include the caffeine content, which can raise blood pressure and disrupt sleep. We all metabolise caffeine at different rates, it varies from person to person, and is influenced largely by genetics. Those that seem to be able to drink coffee with very little effect are more likely to be fast metabolisers, compared to slower metabolisers who generally get quite a jolt from coffee. The ability to break down caffeine also tends to decrease with age, so people who could have happily drunk coffee later in the day when they were younger and felt they sleep well, may no longer be able to do so.
Caffeiene works by blocking adenosine receptors, but this delays the feeling of drowsiness rather than removing it all together. It is more of a ‘borrowed’ energy, rather than a generation of new energy.
While decaffeinated coffee may offer the answer, even decaf isn’t entirely caffeine free- typically it will have had around 97% removed. There are typically three different decaffeination methods: a chemical solvent-based method, Swiss water process and carbon dioxide method.
The Swiss water process is preferable due to its lack of chemical residue, and the fact it can be up to 99.9% caffeine free.
Advice for those looking to cut down, is take it slow. Gradual reduction may be a gentler option as abruptly quitting coffee can lead to headaches. I also always ask clients about quality over quantity. Are you drinking coffee habitually because it’s there and simply a hot drink that you like? Could you reduce your amount by really savouring your favourite coffee occasionally, rather than consuming it indiscriminately? It can be helpful to look at the rituals and habits around coffee drinking. Maybe it’s more about the coffee shop you buy it from or that it's simply part of your daily routine. If this is the case, you could try swapping coffee for another hot drink to help you understand coffees role in your diet.
I would also be honest about sleep and see if by removing or reducing intake, the quality and amount of time it takes you to fall asleep improves. Essentially, if coffee is being used as a boost in the morning, when you might do better eating breakfast or as a way to keep you going in the afternoon when blood sugar balancing is unstable, then it might be time to find an alternative.
