Excess coffee use (more than 400-600 mg per day) might interfere with iron absorption, resulting in thinner bones, premature ageing, and even anxiety and insomnia.
Lorelai Gilmore from Gilmore Girls is one of the few pop culture characters that has a strong affinity for coffee. If you’ve seen the show, you’ll know that her love of coffee is more than a daily routine; it’s a full-time dedication.
So, when it comes to who should avoid coffee, Lorelai Gilmore is clearly not the solution. She requires it for basic survival.
And if you can connect to Lorelai (whether it’s her terrible taste in life partners or her insatiable craving for caffeine), know that you’re not alone.
However, despite claims that coffee (particularly black) is excellent to your health, some people should avoid it because it can harm their health.
Before we go into that, let’s resolve the long-running debate: Is coffee truly bad for you?
The never-ending debate
The Ultimate News consulted with a variety of specialists and reviewed several studies to determine whether and how coffee is dangerous or healthy for you. While coffee frequently receives a bad name, scientists feel it is not the villain it is portrayed to be. In reality, most people can incorporate moderate coffee drinking into their healthy diet.
A study of almost 40,000 adults discovered that drinking coffee in the morning was related to a 16% lower risk of dying from any cause and a 31% lower risk of cardiovascular disease over nearly a decade when compared to non-coffee drinkers.
Swatee Sandhan, senior dietitian at Jupiter Hospital in Baner, Pune, states that “coffee contains antioxidants like phenolic acids and flavonoids, which may help protect against chronic conditions like diabetes, endometrial cancer, Parkinson’s disease, and even depression.”
According to Mansi Gupta, a nutritionist at Maia Nutrition, “coffee is known to boost performance and energy levels and stimulate the nervous system.”
So, if you go for your morning cup, it could be doing you some good.
Who should avoid coffee?
Not everyone should consume coffee. Certain people should limit or avoid coffee due to its effects on health. Dr Vikas Bharti, MD (Medicine), DNB (Medical Gastroenterology) at Ruby Hall Clinic, Hinjawadi, warns :
- Those with anxiety or insomnia may find that caffeine worsens their symptoms by increasing restlessness and interfering with sleep.
- Individuals with high blood pressure should be cautious, as coffee can cause temporary spikes in blood pressure levels.
- Pregnant women are advised to limit caffeine intake, as excessive consumption may affect fetal development.
- Additionally, people with heart conditions or irregular heartbeats may experience palpitations due to caffeine.
- Those who are caffeine-sensitive or prone to migraines should also consider reducing or eliminating coffee from their diet.
- Those struggling with poor gut health or digestive issues like IBS and IBD may also experience discomfort.
And if you’re someone who gets jittery after a single espresso shot, it might be best to cut back.
Side effects of coffee
While it can be an energy booster, coffee can have side effects, especially if you’re overdoing it.
“Excessive caffeine intake (more than 400-600 mg daily) can interfere with iron absorption, leading to thinning bones, early ageing, and even anxiety and insomnia,” says Mansi.
Dr Bharti further explains that “too much coffee can disrupt sleep, cause palpitations, and increase acid reflux.”
Another issue? Dependency. If you can’t function without your daily dose, you might be facing caffeine withdrawal symptoms like headaches, fatigue, and irritability.
Swatee says A single Arabica coffee bean contains about 6 milligrams of caffeine, and it is recommended that a single dose of caffeine doesn’t exceed 200mg and daily usage is up to 400mg.
Black coffee or milk – which one is better?
Now, even after reading the side effects, you can’t break up with coffee, and you want to know which one is better. well, experts suggest that there’s no definitive answer to it – it all depends on personal preference and dietary goals.
Swatee explains that “black coffee is low in calories, high in antioxidants, and delivers a stronger caffeine kick. If you love the pure, unadulterated flavour of coffee and want a calorie-conscious choice, black coffee is your go-to.”
On the other hand, milk coffee offers a creamier texture and additional nutrients like calcium and protein, making it a good choice for those who need extra nutrition. Swatee also suggests that milk coffee is gentler on the stomach (if you’re not lactose intolerant, which most of us Indians are), as milk reduces coffee’s acidity.
Despite this, Mansi Gupta states that “milk coffee can be high in calories and may not be suitable for those looking to lose weight or individuals with hormonal imbalances or dairy allergies.”
At the end of the day, both are acceptable as long as you don’t transform your coffee into a sugary dessert with whipped cream.
Best time to consume coffee
Timing is everything, especially with coffee. According to Dr. Bharti, “the best time for most people to consume coffee is between 9:30 am and 11:30 am, when cortisol levels start to dip, allowing caffeine to provide a sustained energy boost without overstimulating the body.”
If you’re hitting the gym, having coffee 30–60 minutes before your workout can enhance endurance and performance. However, drinking coffee too early in the morning (right after waking up) might interfere with your body’s natural cortisol production, making it less effective.
And here’s a tip – avoid coffee after 3 pm unless you enjoy staring at the ceiling at night, wondering why sleep refuses to come!