Antioxidants by Aliza Beer, MS RD CDN

Health & F tness

Co ee Ca eine, Calories, and Antioxidants

By Aliza Beer MS, RD, CDN

What’s the most popular beverage in the world? Coffee.

One of the most frequently requested foods by my clients is their morning cup of joe, and I usually acquiesce with minimal modifications because I know how important it is to them. But what effect does coffee have on our health and our weight? Let us examine the caffeine, calorie, and antioxidant content of coffee.

Caffeine is a natural stimulant commonly found in coffee, tea, and soda, with coffee containing the most per serving. One cup of brewed coffee contains about 95 mg of caffeine, but that varies depending on the type of bean, roasting style, and preparation.

Caffeine may help promote a healthy weight. Studies have linked caffeine intake to an increased metabolism. This is one reason why caffeine is included in many weight loss supplements. However, large doses of caffeine may be required in order to significantly influence metabolism. One study found that a caffeine dose of 4.5 mg per pound of body weight increased metabolism by up to 13%. This would be equal to 680 mg of caffeine, or about 7 cups of coffee, for someone who weighs 150 pounds. Another study looked at people who successfully lost weight. Those who consumed the most coffee and caffeine were more successful at maintaining their weight loss over time.

Caffeine may also help reduce your appetite. One study showed that drinking caffeinated coffee may reduce levels of the hunger hormone gherelin. Additionally, studies show that drinking caffeinated coffee may reduce the number of calories you consume throughout the day, compared to not drinking it. There are conflicting studies, however, that find that caffeine has little to no effect on feelings of fullness. More studies will be needed in order to make accurate recommendations.

Although some studies suggest that coffee may be beneficial for weight loss, it’s possible that coffee may encourage weight gain. Since caffeine acts as a stimulant, if consumed late in the day, it may interfere with your sleep patterns. Poor sleep is associated with higher body weight, increased appetite, and more cravings for processed food.

Another issue is what people are putting into their coffee. While black coffee is a very low-calorie beverage – one cup of brewed black coffee contains only two calories – many coffee beverages are packed with calories and sugar. Any coffee that has a significant amount of milk, cream, sugar, or syrup will boast hundreds of calories. For example, a Starbucks grande caramel Frappuccino has 470 calories and 66 grams of sugar! Even if you decide to opt for a healthier version and get a grande caffe latte with nonfat milk and no sugar, that beverage is still 190 calories. That’s substantially lower than the Frappuccino, but consuming a latte everyday will still result in weight gain over time.

How can we make our coffee lighter? Let’s start with our milk options. If you enjoy or typically drink nonfat milk, then that’s fine, but certainly not necessary. Low-fat milk is a good middle-of-the-road option. Beware of lattes and cappuccinos, since they require much more milk than a regular hot coffee or espresso. A small latte may contain up to 8 oz. of skim milk, which is 90 calories; additionally, skim milk is naturally high in sugar. Use as little milk in your coffee as possible, or choose another milk option that is lower in calories and sugar. Unsweetened almond milk is one of the lowest calorie milks (3040 calories) with zero sugar. Unsweetened coconut milk is another great option. If you love a coffee that’s creamy (guilty!) then try using 1-2 tablespoons of a sugar-free creamer instead of milk. Diet tip: a milk frother will take a little milk, supersize it, and make you feel like you’re drinking way more milk than in reality.

Avoid adding sugar to your coffee. Do it for your health and your waistline. The ideal scenario is to add nothing, but if that is unrealistic, then let’s evaluate some sugar-free options. The healthiest and most natural sugar alternatives are stevia and monk fruit. Sprinkle in cinnamon and/or add a few drops of vanilla extract to give your coffee a nice kick. If you desire adding a stronger flavor to your coffee, then use a sugar free syrup, one that contains stevia or monkfruit and not Splenda or nutrasweet.

Studies show that coffee is one of the largest sources of antioxidants in the human diet. Antioxidants will disarm free radicals, thereby protecting the body against aging and many diseases that are caused by oxidative stress. Coffee is particularly rich in several powerful antioxidants, including hydrocinnamic acids and polyphenols. Hydrocinnamic acids are very effective at neutralizing free radicals, and polyphenols may prevent many diseases such as heart disease, cancer, and type 2 diabetes. Regular coffee drinking may also reduce the risk of Alzheimer’s and Parkinson’s disease by 32-65%. Some studies indicate that coffee may benefit mental health as well. Women who drink coffee are less likely to become depressed and die by suicide. Additionally, coffee has been linked to a longer lifespan and up to a 20-30% lower risk of premature death.

Consuming a daily cup of coffee can be a healthy way to start your day. It is also a nice social activity and can provide a sense of wellbeing and comfort. However, it is important to be mindful of the ingredients used when preparing or ordering your coffee. To minimize your risk of weight gain, try cutting out the added sugar and high calorie additives. Avoid lattes and cappuccinos for the most part, since they contain a significant amount of milk, and stick to espresso or a regular hot or iced coffee.

Drinking coffee is a pleasure you should and can enjoy, while simultaneously reaping its healthy rewards. Wake up and smell the benefits!

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.