Attention: Those who drink more than 3-4 cups of coffee a day
Stating that excessive coffee consumption overstimulates the digestive system, Dietitian Edanur Teksöz said, "In people with anemia, excessive coffee consumption can exacerbate the condition as it reduces the absorption of iron from food."
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Dietitian Edanur Teksöz from IAU VM Medical Park Florya Hospital made statements regarding proper coffee consumption, the benefits of coffee, and the potential harms of overconsumption. Noting that coffee is widely consumed around the world, Dietitian Teksöz said, "In addition to its stimulating effects on the central nervous system, coffee is one of the most popular and widely consumed beverages worldwide due to its taste and aroma."
Dietitian Teksöz listed the health benefits of coffee as follows:
Reduces liver cancer and diseases.
Reduces the risk of type 2 diabetes.
Reduces the risk of obesity, increases fat burning, lowers body fat percentage, and creates a feeling of satiety.
Reduces the risk of Parkinson's disease.
Has the potential to reduce the risk of dementia and Alzheimer's diseases.
Has a stimulating effect on the nervous system. It relieves fatigue and acts as a painkiller.
Although there are conflicting results regarding whether it increases or decreases the risk of cardiovascular disease, coffee, which is generally a source of antioxidants, has been found to reduce the risk of cardiovascular and other inflammatory diseases by inhibiting inflammation.
Has an effect of reducing the risk of heart failure and increasing blood pressure.
Has positive effects such as reducing muscle wasting and increasing muscle strength, mass, and endurance, as well as aiding in the recovery of damaged muscles.
Has effects such as reducing wrinkles, peeling and anti-cellulite effects, and anti-aging. A reduction in oxidative stress is observed.
'A CUP OF COFFEE PROVIDES 2-3 CALORIES'
Discussing the nutritional values found in coffee, Dietitian Teksöz said, "Since coffee is obtained from dried plant leaves and seeds, it averages around 300 calories per 100 grams. It contains small amounts of protein, B vitamins, and minerals. Coffee is particularly rich in potassium. However, since coffee should be consumed in small amounts daily, its nutritional value is not very significant. For example, a cup of coffee provides only 2-3 calories. The same amount of coffee contains 25-30 grams of potassium. When sugar or milk is added to coffee, its nutritional value must be calculated separately," she said.
Explaining how proper coffee consumption should be, Dietitian Teksöz stated, "Coffee itself does not contain calories, but the calories of coffee increase as a result of adding milk, cream, and sugar. Coffee consumed during meals or immediately after meals can reduce the absorption of zinc and iron. It is recommended to drink it 45 minutes after meals."
Pointing out that coffee consumed on an empty stomach in the morning can cause stomach discomfort, insomnia, and nervousness, Dietitian Teksöz said, "According to research, coffee drunk on an empty stomach before breakfast has increased the blood sugar response to breakfast by 50 percent and affected it negatively. It has been observed that the effect of the first coffee on blood sugar is much greater, especially when the body is sleep-deprived, that is, after a poor night's sleep. If you feel tired and sleep-deprived when you wake up in the morning, it would be better to have breakfast and then drink your first coffee."
APPROXIMATELY 3-4 CUPS OF COFFEE A DAY
Addressing how much daily coffee consumption should be, Dietitian Teksöz said, "Many studies have stated that the amount of caffeine that can be safely consumed for adults is 300 mg per day (approximately 3-4 cups of coffee). For pregnant women, 200 mg per day is recommended."
How much caffeine is in which type of coffee?
Dietitian Teksöz listed the amount of caffeine found in coffees as follows:
1 cup of Turkish coffee 65 milligrams (mg)
1 mug of Americano 100 mg
1 shot of Espresso 100 mg
1 mug of filter coffee 150 mg
Negatively affects the digestive system
Stating that excessive coffee consumption overstimulates the digestive system, Dietitian Teksöz said, "It can be uncomfortable as it increases acid secretion in the stomach. Therefore, it is not recommended for patients with ulcers to consume coffee. Caffeine has a stimulating effect on the central nervous system and the heart. When used in excess, it can cause heart palpitations, insomnia, nervousness, and headaches. In people with anemia, excessive coffee consumption can exacerbate the condition as it reduces the absorption of iron from food."
SHOULD NOT BE CONSUMED IN EXCESS
Finally, drawing attention to what should be considered in coffee consumption, Dietitian Teksöz said, "You should take care to consume coffee according to the daily coffee amount. Choose quality coffee and pay attention to water consumption. Take care not to add cream or sugar to your coffee. Do not consume coffee on an empty stomach," she said.