Is it true that drinking “coffee” causes inflammation in the body?
Coffee contains caffeine, which stimulates the central nervous system and helps you feel more alert. Caffeine’s effects typically peak within an hour of drinking and can last for up to four to six hours. Coffee also contains healthy compounds, such as antioxidants and fatty acids, that can help reduce inflammation in your body. However, factors such as genetics, how much you drink, and what’s added to your coffee can affect whether coffee increases or decreases inflammation.
Why does coffee cause inflammation?
Coffee contains over 1,000 chemical compounds, with caffeine, cafestol, chlorogenic acid, and kahveol being among the most well-known for their anti-inflammatory properties. However, research shows that coffee can affect different people differently. It may reduce inflammation for some people, while making symptoms worse or having no effect on others.
Coffee consumption has been associated with lower levels of C-reactive protein (CRP), a marker of chronic inflammation. People who drank more coffee, particularly more than 2.5 cups per day, had lower CRP levels than those who did not drink coffee. The effect was somewhat stronger in women , but the difference was not large enough to be considered significant.
Another study found that consuming coffee or caffeine significantly reduced inflammation in some people. The opposite effect occurred in others with increased inflammation. Although research is limited, factors such as genetics, additives, and the amount consumed may increase inflammation levels in some people.
1. Genetics
Genetics May Affect Whether Coffee Causes Inflammation CYP1A2 is an enzyme in the liver that controls how quickly your body breaks down caffeine. One สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ type of gene, often called the “fast” type, allows the liver to metabolize caffeine quickly, while the “slow” type causes caffeine to be metabolized more slowly.
People who metabolize coffee quickly may have a high tolerance to caffeine, while slower metabolizers are generally more sensitive to caffeine. Slow metabolizers are more likely to feel anxious or jittery when drinking regular coffee.
People with slow metabolisms may be more prone to inflammation and poor sleep, although the evidence is inconclusive.
2. Additives
Additives in coffee, such as full-fat cream and sugar, can reduce the health benefits of coffee when consumed in excess. A 12-ounce cup of mocha has about 290 calories and 21 grams of added sugar. The Dietary Guidelines for Americans recommend that adults limit added sugars to less than 10 percent of their total calorie intake. This means limiting added sugars to 12 teaspoons (50 grams) per day on a 2,000-calorie diet.
Added sugar also triggers the release of inflammatory cytokines. Over time, this can lead to chronic inflammation, which can damage tissue and increase the risk of certain cancers, diabetes, heart disease, and other chronic diseases. Artificial sweeteners added to regular coffee, including sucralose and aspartame, may also contribute to inflammation.
Most studies showing the potential anti-inflammatory benefits of coffee have focused on plain black coffee. However, one older study found that coffee still provided health benefits even with added cream and sugar. Until more research is done, it’s probably safe to limit the amount of cream and sugar in your coffee.”
How much coffee can you drink?
For most healthy adults, the U.S. Food and Drug Administration (FDA) recommends consuming no more than 400 milligrams of caffeine per day, which is equivalent to about two to three 12-ounce cups of coffee. This amount can vary depending on how quickly your body metabolizes caffeine.
Consuming more than 200 milligrams of caffeine per day may trigger migraines and increase the risk of chronic headaches in some people.
High doses of caffeine (more than 400 milligrams) may increase the risk of high blood pressure, which may lead to inflammation. However, moderate caffeine consumption (1-3 cups of coffee per day) is associated with a reduced risk of high blood pressure.
Drinking too much coffee can lead to side effects such as jitters, anxiety, and difficulty sleeping. Sleep deprivation has also been linked to chronic inflammation.
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Can you prevent inflammation and still drink coffee?
Drinking coffee in moderation is not inflammatory for most people. However, if you notice that you feel worse after drinking coffee, or think that your symptoms may be related to coffee-related inflammation, cutting back on your intake may be a good idea.
Symptoms of chronic inflammation include:
- Joint pain
- tired
- Depressed or anxious
- Frequent infections
- Difficulty sleeping
- Digestive problems, including acid reflux, constipation, or diarrhea
- Weight loss or gain
Green tea is a great alternative to coffee. It contains less caffeine and has anti-inflammatory compounds.
Switching from regular coffee to decaf coffee can provide anti-inflammatory compounds without the effects of caffeine. Decaf coffee still contains beneficial compounds like cafestol, chlorogenic acid, kahveol, and polyphenols, but without the caffeine.