Approximately 80% of the world’s population consumes a caffeinated product every day – mostly in the form of coffee.
Caffeine produces stimulating effects which makes it the most widely consumed psychoactive substance in the world.
Caffeine consumption has been classified as follows:
- low caffeine users: <200 mg/day
- moderate caffeine users: 200-400 mg/day
- high caffeine users: >400 mg/day
Espresso coffee uses ground coffee which is minimally processed and takes longer for the body to break down and absorb. This is due to the added ruffage of the coffee beans. Caffeine content in ground coffee has remained mostly stable and readily available whereas instant has undergone hot water and high pressure treatment to extract the water-soluble compounds. What espresso, Turkish coffee, moka and French press have in common is the use of ground coffee and heat for extraction resulting in higher caffeine content.
5 Nutritionist-Approved Coffee Tips
- Aim for no more than 400mg of caffeine a day from natural sources (not soft drink).
- Ground coffee (espresso, percolator, French press) beans has more antioxidant value than soluble (instant) coffee, but more caffeine. Both are good sources of caffeine.
- Caffeine is quickly absorbed and quickly excreted. However, it has a half-life of four to six hours. This means after several hours half the caffeine consumed still remains in the body, so it’s a good idea to enjoy your coffee early in the morning.
- Avoid coffee or limit intake if you are pregnant, have cardiovascular disease (particularly hypertension) or suffer from anxiety disorders.
- Want to optimise sports performance? A prework out snack with a shot of coffee has been shown to improve endurance during exercise.
- The large array of evidence suggest coffee has more health benefits than negative effects. Like my Grandma says, everything in moderation is key and coffee is no different.