Coffee is one of the world’s most popular beverages. It’s estimated there are over 2 billion cups consumed every day!

I personally LOVE my morning coffee. It is an enjoyable part of my morning routine!

Coffee has been heavily debated on if it is healthy or not. I have good news…it IS good for you! There have been numerous studies showing many different health benefits and nutrients.

Coffee contains Caffeine, a natural stimulant. When caffeine is consumed, certain hormones and neurotransmitters are released. When consumed in an appropriate manner, caffeine and coffee can provide many benefits!

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Coffee Benefits:

• Improves cognition, focus and mental performance
• Increases physical energy
• Improved metabolic rate
• Improved body fat burning (caffeine breaks down fatty acids)
• Contains nutrients: B2, B3, B5, Manganese and Potassium
• Contains antioxidants and can help fight inflammation

Coffee may also lower the risk of:

• Parkinson’s disease
• Type 2 diabetes
• Liver disease, including liver cancer
• Heart attack and stroke

Nutritional Value?

A cup of regular black coffee only contains around 2 calories!

Besides containing the nutrients listed above, coffee beans also contain polyphenols, a type of antioxidant.

Antioxidants can help rid the body of free radicals, a type of waste product that the body naturally produces as a result of certain processes. Free radicals are toxic and may cause inflammation. Inflammation is at the root of all major chronic diseases!

Risks or Negative Effects?

Drinking too much coffee has been shown to have some negative health effects. Those with, or at risk of Gastroesophageal Reflux disease, Anxiety, Adrenal Dysfunction or are pregnant should limit their consumption of coffee and caffeine as a whole.

Chronic overuse of coffee, caffeine and stimulants can tax the adrenal glands. Coffee contains caffeine, and caffeine releases hormones like adrenaline and cortisol from the adrenal glands.

These small glands are responsible for producing different hormones to respond to stress (you can read all about the Adrenals HERE) Over-taxing of the adrenal glands can lead to fatigue, burnout and exhaustion.

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The Real Culprit

So, as you can see, Coffee alone actually provides nutrients, and when consumed in appropriate amounts (less than 3 cups a day) it actually provides health benefits.

But here lies the problem…MOST people do NOT drink black coffee. In fact, they enjoy “coffee-flavored” beverages. Most drinks offered at any coffee shop or Starbucks have sugar, cream, milk, syrups and more added to them. So, your white chocolate macchiato is probably only 20% coffee and 80% added ingredients!

Coffee isn’t inherently “bad”, but it is amount and HOW we consume it. 2 cups of organic coffee with a little almond milk is going to affect our health completely differently than 4 cups of conventionally grown coffee with 4 packets of sugar (real or fake) plus heavy cream or low fat milk.

The ADDITIVES to our Coffee are WORSE offenders than the coffee itself! The combination of the caffeine plus the high sugar and fat flavorings lead to blood sugar imbalances, higher cravings and a cortisol rollercoaster. Craving a donut with that sugar filled coffee? No surprise there…your body is operating purely on adrenaline and is looking for more of that “quick fix energy” that sugar and carbs bring us.

What’s the Right Amount?

Studies have concluded that it is “generally safe” for most people to consume three to four cups of coffee per day, and that doing so may actually reduce the risk of certain health conditions. However, more than 3-4 is considered “high amounts” and can have the opposite effect on our health.

Caffeine is an important feature of coffee, but coffee contains many compounds, and there are different ways of drinking it. This makes it difficult to determine exactly how coffee affects a person and which components have which benefits and risks.

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The Bottom Line

Coffee is a natural substance, that when consumed appropriately, has many nutrients and health benefits.

It’s recommended to consume less than 3-4 cups each day and be mindful of the ingredients added. Sugar, cream, fake sweeteners, milks or flavorings all should be minimized, as these can counteract any benefits that coffee has to offer.

Go for healthier add-ins: Try organic stevia leaf extract powder or liquid drops or monk fruit sweetener. Try a dash of cinnamon for a different kick! Instead of processed creamers, try non-dairy nut milk creamers without any artificial ingredients or refined sugars. Try unsweetened almond, cashew or coconut milk in place of dairy milk. For a special twist, try blending a teaspoon of healthy fat into the coffee: I like coconut oil or ghee!

Go for Organic: Conventionally grown coffee beans have been tested to have pesticides and chemicals, from the soil the beans are grown in! Organic coffee, on the other hand, is grown and produced without the use of synthetic fertilizers or chemicals. Instead, it’s treated with organic fertilizers—like coffee pulp, chicken manure, or compost—and organic pesticides. 

Avoid coffee later in the day. Since it is a stimulant, it can raise cortisol and disrupt our circadian rhythm, and possibly disrupting sleep.

Be Honest with Yourself: Avoid coffee if you find it is addictive and you have to rely on it. Is it a crutch to get you through the day? Is it a necessity to have to function or wake up?

If you find yourself relying on coffee or drinking it too much, look to find the root cause of the over-use. Is it because of lack of sleep, too much stress, or a way to suppress hunger? It is very important to address any underlying issues that is causing the over consumption of the coffee/caffeine.

So tell me…how do you like your coffee? Will you be changing anything with your routine now??