CAFFEINE: WHAT IS ITS PLACE IN OUR DIET?
A lot has been heard about caffeine, implicating our beloved daily habit…. We will tell you to follow the ever-current saying of the ancients, “everything in moderation is best.”
What is caffeine?
Caffeine is the name of the substance xanthine, which is a natural substance contained in many plants. It is found in more than 60 different species of plants. It is contained in the leaves, grains or fruits that these plants produce. It is found in coffee beans, cocoa, tea leaves, guarana and can be added to various alcoholic and non-alcoholic beverages (e.g. energy drinks, soft drinks) as well as to certain prescription and non-prescription medications, such as painkillers, various allergy medications and appetite suppressants.
Caffeine intake & health benefits!
Moderate caffeine intake has been associated with multiple health benefits
Central Nervous System
Caffeine acts as a mild stimulant of the Central Nervous System. This is due to the property of caffeine to block adenosine receptors in the brain, resulting in increased alertness, improved mood, enhanced attention and reduced fatigue. Recent research has shown that in moderate doses it improves memory, while its positive effect on neurodegenerative diseases such as Alzheimer’s and Parkinson’s is also widely studied.
Metabolism
Caffeine stimulates metabolism, prevents excessive fat accumulation in cells and at the same time stimulates the breakdown of fats.
Hydration
Coffee contributes to the hydration of the body. A spoonful of coffee is usually accompanied by 150-200ml of water. Thus, a person who consumes 3-4 cups of coffee per day covers approximately 30-40% of the recommended daily fluid intake.
Athletic Performance
Caffeine is one of the most popular ergogenic aids. Consuming caffeine 30-60 minutes before the gym can provide you with better athletic performance, stimulation and alertness. In particular, caffeine helps athletes improve the intensity, duration of training and endurance in aerobic exercises such as cycling and running.
Antioxidant Action
It helps protect cells from ultraviolet radiation and slows down the photoaging process of the skin. Thus, when it is in a sunscreen product, it protects the skin from the production of free radicals and photoaging caused by the sun’s UV radiation.
Cancer
People who consume 300mg of caffeine daily may have a 49% lower risk of developing mouth and throat cancers compared to those who drink it only occasionally, according to the American Cancer Society. Caffeine may also have a protective effect against the development of certain types of cancer, such as colon and liver, which of course needs further investigation.
However, excessive caffeine consumption has negative health effects
Digestive system
Caffeine increases the amount of acid in the stomach and can potentially cause heartburn. The excess caffeine is not stored in the body but is processed in the liver and excreted in the urine. For this reason, there may be increased urination shortly after consuming caffeine. Large amounts of caffeine may cause nausea, vomiting and intestinal disorders.
Circulatory system
Caffeine can temporarily increase blood pressure in people who are not used to consuming caffeine, but this does not justify hypertension as a disease. The effect is estimated to be due either to an increase in adrenaline or to a temporary blockage of hormones that dilate the arteries. Excessive doses may cause tachycardia or arrhythmias. In cases of arrhythmia or hypertension, individualized instructions from the physician are required.
Lipidemic Profile
According to meta-analysis findings, coffee intake (especially coffee prepared without the use of a filter) may increase total cholesterol, LDL cholesterol, and triglyceride levels, with changes being proportional to the level of intake
Central Nervous System
In the event of abrupt cessation of caffeine, symptoms suggestive of “withdrawal” may occur, such as headaches, fatigue, or drowsiness, which, however, do not usually last more than 24 hours, especially if the cessation is gradual. On the other hand, excessive doses of caffeine can cause headaches, nervousness, anxiety, stress, rapid heartbeat and insomnia.
How much caffeine should I consume?
The safe intake of caffeine as defined by the European Food Safety Authority is up to 400mg/day (3-4 cups of instant coffee/day). During pregnancy and breastfeeding, this recommendation is reduced to 200mg/day.
The average caffeine content of the most popular drinks is shown below:
Does coffee actually make you fat?
Consuming a cup of plain coffee provides minimal calories (less than 10 calories per 240 mL), while no type of coffee (Greek, instant, filter or espresso) contains fat. The additions we put in coffee, such as sugar (20 calories) or cream (50 calories), have the effect of increasing its caloric content, without this meaning that we will lose the benefits of caffeine or the antioxidants it offers.
Taking into account the above and the recommendations of the competent bodies, it seems that the consumption of favorite sources of caffeine can be done without guilt when their consumption involves moderation and within the framework of a balanced diet.
