Coffee, Caffeine - Is It Good For You? Fast Food Coffee vs Homemade

Picture this: Your daily alarm wakes you up in the morning. What's the first thing you do?

If you answer is to reach for your morning cup of coffee, more than 150 million other American's are right there with you. There are several reasons why coffee is a part of so many American's morning routine. While some may drink their morning coffee out of habit, others may drink coffee for the jolt of energy it provides.

So why do we feel a burst in energy after drinking coffee?

The answer ultimately comes down to caffeine. An overwhelming amount of evidence shows a higher level of alertness or mental energy after consuming caffeine, which is why so many people reach for coffee when feeling tired.²

What is caffeine?

Caffeine is a natural stimulant found in plant sources such as coffee, tea, cacao and guarana plants.² It can also be found as an additive in sugar sweetened drinks, energy drinks, dietary supplements, or be taken as an over-the-counter drug.²

According to the FDA, 400 milligrams of caffeine a day is safe for consumption and not associated with adverse health effects. For reference, a typical 12 ounce cup of coffee contains about 113 to 247 milligrams(mg).^3,4 If you find yourself reaching for 3 or more cups of coffee each day, be mindful of if you are passing the 400 mg guideline.

Health effects of caffeine

Caffeine has been researched for its impact on several health aspects.² the effects f caffeine on health are dose-dependent, meaning the effect caffeine has may change based on the amount of caffeine we consume.² Overall, there should be limitations on the amount of caffeinated drinks, like coffee, that we consume.³

The mind

Caffeine influences thinking, decision making ability, reaction time, reasoning, and even memory.² It's been shown to reduce the symptoms of sleep deprivation in people with unusual working hours.² Caffeine may improve headache symptoms when used sparingly and is often used in combination with acetaminophen. While caffeine may help your headache symptoms, daily caffeine drinking has actually been linked to chronic migraines. Also, routine caffeine drinkers that don't have their daily cup of coffee may experience symptoms of withdrawal, such as headache.²

Caffeine is associated with increased anxiety, irritability and nervousness in people with pre-existing anxiety disorders.² There is also a higher rate of generalized anxiety disorder, depression, panic disorder, antisocial behavior, and substance abuse in people who consume greater than 5 cups of coffee per day.²

The heart

While caffeine is shown to increase blood pressure the impact is not long-term and is lessened in everyday coffee drinkers. Overall, there is not enough research to day caffeine impacts the heart negatively.⁵

The stomach

Caffeine might impact bowel function by activating smooth muscles in the gastrointestinal tract and waking up the digestive process. Research suggests the hormones gastrin and cholecystokinin are boosted from coffee drinking and play an important role in stool movement, which is why you may feel the urge to go to the bathroom.⁶ Overall, the research on caffeine and the stomach is still scarce and while it may have some impact, like boosting two major digestive hormones, it cannot be supported as "bad" for your stomach.⁶

Is it better to make my own coffee?

The cup of coffee you brew at home compared to a fast-food coffee can look very different, but really comes down to how you enjoy your brew. A fast-food coffee may be ordered with the addition of house syrups which may include added sugars, extra calories, and more saturated fat. As the same time, if you add a flavored creamer from the grocery store to your home coffee it may also have added sugars, extra calories, and more saturated fat.

Let's compare^7-9

What does this mean to me?

Overall, moderate coffee drinking ha more benefits than not. You may experience higher levels of alertness and productivity. Those that exceed the FDA's recommendation of 400 milligrams of caffeine per day may have a higher risk of anxiety, migraines, and jitteriness. Also, the type of coffee drink you consume and where you buy it may impact your coffee's nutritional content and have an impact on achieving your nutrition goals.

References

1. Grigg D. The worlds of tea and coffee: Patterns of consumption. GeoJournal. 2002;57(4):283-294. doi:10.1023/B:GEJO.0000007249.91153.c3
2. Uptodate. Accessed September 19, 2024. https://www.uptodate.com/contents/benefits-and-risks-of-caffeine-and-caffeinated-beverages?search=coffee&source=search_result&selectedTitle=1%7E150&usage_type= default&display_rank=1#references
3. Spilling the Beans: How Much Caffeine is Too Much? FDA. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=Daily%20Caffeine%20Consumption%20for%20Most,generally%20associat ed%20with%20negative%20effects.
4. Wikoff D, Welsh BT, Henderson R, et al. Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children. Food and Chemical Toxicology. 2017;109:585-648. doi:10.1016/j.fct.2017.04.002
5. Uptodate. Accessed September 19, 2024. https://www.uptodate.com/contents/cardiovascular-effects-of-caffeine-and-caffeinated-beverages?search=caffeine%20%20cardiio&topicRef=5369&source=see_link
6. Nehlig A. Effects of coffee on the gastro-intestinal tract: a narrative review and literature update. Nutrients. 2022;14(2):399. doi:10.3390/nu14020399
7. Fooddata central. Accessed September 19, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346386/nutrients
8. Nutrition | dunkin’®. Accessed September 19, 2024. https://www.dunkindonuts.com/en/menu/nutrition
9. Starbucks®. Accessed September 19, 2024. https://www.starbucks.com/menu