Guest on Michalis Kefalogiannis' show, "My Life, My Health" on ERT, we discussed in detail about caffeine and coffee!
Most people associate caffeine with coffee, which makes sense since it contains a high amount. However, caffeine is not only found in coffee beans, but also in various plants, such as cocoa seeds, tea leaves, and guarana fruits.
Around 90% of adults consume caffeine in some form, with 98% of this coming from beverages (such as coffee & tea), energy drinks, and sodas. Additionally, sweets that may contain caffeine—depending on their preparation—include tiramisu, mocha cake, chocolate, and mocha or coffee-flavored ice cream.
The increase in our metabolism, weight loss, and fat burning are concepts related to the action of caffeine on our central nervous system, i.e., the brain. Specifically, it increases the release of neurotransmitters like dopamine and epinephrine (adrenaline). But what are these unfamiliar words?
In practice, they send signals to our cells to burn fat. The increased metabolism observed in some studies primarily results from increased fat burning. However, this phenomenon is more common when someone first starts consuming caffeine, rather than after regular consumption. Enhanced performance during exercise has also been seen in numerous studies, and part of this is attributed to increased fat burning and the simultaneous preservation of muscle mass.
According to the European Food Safety Authority (EFSA), the recommended daily caffeine intake for adults is 400 mg, equivalent to 3-4 cups of instant coffee. Pregnant or breastfeeding women are advised to limit their caffeine intake to 200 mg per day, half the usual amount. There is insufficient research data on caffeine consumption in minors, but studies have shown that up to 3 mg/kg body weight is considered safe.
The type of coffee you drink will determine the size of the cup. In a cup of about 200 ml, you can consume filter coffee or instant coffee, while in a smaller cup (30-50 ml), you can enjoy a single Greek coffee or espresso.
There are coffees with more antioxidants, such as Greek coffee. We wouldn't call filter coffee unhealthy, but Greek coffee provides more nutrients. Furthermore, instant and Greek coffee contain less caffeine than filter coffee, with most of the caffeine in Greek coffee staying in the grounds.
The additions we put into coffee, such as sugar (20 calories) or cream (50 calories), increase its calorie content, but this doesn't mean that we lose the benefits of caffeine or the antioxidants it provides.
With 0-3 mg of caffeine, decaffeinated coffee is an excellent choice for all situations! From people who are on medication and want to limit their caffeine intake during the day, to expectant mothers who are recommended to reduce caffeine intake and still want to safely enjoy an extra cup of coffee.
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