Caffeine

I used to write a Healthy Habits section on my other blog. I intended to write each week about food or health. It was meant to be a discipline, a writing exercise, a chance to research something I wanted to know about. I intended to write the last Healthy Habits about caffeine. I didn't have time though to research thoroughly and quick google searches turned up everything from caffeine, in moderate amounts is good for you to caffeine is poison. I gave up. I've renewed my interest. Here's what I've learned.

Caffeine is a natural substance occurring in over 60 plants. Almost 90% of the world's population consumes caffeine, most of it coming from coffee and cocoa bean, cola nuts and tea leaves. Caffeine is odorless and slightly bitter. Once ingested caffeine is quickly absorbed in the lining of your stomach. It stimulates the central nervous system, making you more alert, increasing your heart rate, and your metabolism. It is well documented that caffeine can increase urination, increase insomnia, increase athletic performance, and in too great a quantity cause migraine headaches. Of course, the effect of caffeine on individuals varies greatly.

There are many other if, ands, and buts associated with caffeine. There have been numerous studies linking a moderate amount of daily caffeine intake to all kinds of good and bad health effects. Of course, there is always someone who can explain why these studies do not have adequate evidence. I don't have the time or desire to sort through them all, but here are some interesting potential benefits of caffeine. The studies I've listed are studies I found quoted in numerous articles. Actually, most of the research is for caffeinated coffee, not caffeine alone. Studies have shown that men who drink a cup (8oz) of coffee a day have a 40% decrease in risk for gallstones. Regular coffee drinkers have a 25% decreased risk of colon cancer and 80% decreased risk for both liver cirrhosis and Parkinson's disease. One the newer studies even suggests that men who drink 1-3 cups of coffee daily have 54% decreased risk of diabetes and for women it was 30%. Of course more research is needed (isn't is always?). Maybe I should try to like coffee.

Some bad effects of caffeinated coffee, other than the more obvious ones like insomnia and potential addiction: increased risk of rheumatoid arthritis, increased urination, less absorption of calcium and iron.

So what is a good guideline for caffeine intake? I've read that 150mg/ caffeine a day is a safe, even for pregnant women and those trying to conceive. If you aren't pregnant, experts are more generous saying 200-300 mg a day is safe, moderate amount. Here's a chart to help you, keep in mind though that caffeine amounts vary based on preparation. For instance in tea, the hotter the water and the longer the steep, the more caffeine. In fact, you can steep tea leaves for 30 seconds, dump out the water, and resteep your leaves. Doing so will give you a cup of tea with 80% less caffeine than before. Good to know if you wish to have black tea before bed and you won't lose flavor.

Unless noted, serving size is 8 oz.
SoBe Adrenaline Rush 76 mg
Coffee (brewed, dripped, percolated) 90-140mg
Instant coffee 80-100 mg
Starbuck's Tazo
Chair Latte 75 mg
Espresso (1 oz) 35-65 mg
Mountain Dew (120z) 54 mg
Black tea 40-70mg
Diet Coke (12 oz) 47 mg
Coke Classic (12 oz) 35 mg
Green tea 25-40 mg
White Tea 6-35 mg
milk chocolate(1 oz) 1-15 mg
dark chocolate (1 oz) 5-35mg

sources: www.lifescript.com "Effects of Caffeine on your Body" by Samantha Rhodes and "Lesser Known Caffeine Benefits" by Brian Simkins, web MD "Coffee: The New Health Food?" by Sid Kircheimer, Gong Fu Tea newsletter Oct. 2008, www.mayoclinic.com, www.pepsiproductfacts.com, www.hubpages.com "Caffeine: Good or Bad For You?" by K. Cossaboon