Everyone loves a cup of brew. Coffee makes people feel refreshed and energetic, but there is a limit to the amount of caffeine one should consume in a day. Also, people can consume coffee in different forms, in accordance with their health requirements, experts say.
Ideal amount of coffee to be consumed in a day
People can consume one to two cups of coffee every day because it keeps energy levels in check, boosts metabolism and helps in weight management, dietician Anshika Singla, Max Hospital, Shalimar Bagh, told ABP Live.
“Not more than 2 or 3 cups of coffee are recommended on a daily basis,” Anjali Porwal, Clinical Nutritionist, Max Hospital, Shalimar Bagh, told ABP Live. One can consume 300 to 400 milligrams of caffeine in a day, she added.
What does excess coffee consumption lead to?
People habituated to drinking coffee daily should not quit their practice, but must make sure not to consume more than two cups in a day. This is because excessive caffeine can cause insomnia, nervousness, and increased heart rate, among others, Singla said.
How much sugar should be added to coffee?
People should adjust the amount of sugar they add to their coffee in accordance with their requirements. “For overall health, sugar consumption should be minimised in all forms and not just coffee,” Porwal said.
Optimum amount of milk to be included in coffee
It is not necessary to exclude milk from the coffee because milk has its own beneficial effects when it is combined with coffee. “Around 100 millilitres of milk can be included in one cup of coffee. But if you are aiming for weight loss, you can opt for black coffee,” Singla said.
Health benefits of coffee
The health benefits of coffee are that it boosts energy levels, improves physical performance, increases basal metabolic rate (BMR), aids weight loss, and is a source of antioxidants, among others, according to Singla and Porwal.
How components of coffee help people
Coffee is rich in components that are beneficial for one’s health. It consists of carbohydrates, proteins and lipids along with non-volatile alkaloids like caffeine and non-volatile chlorogenic acids like polyphenols, Singla said. Alkaloids are nitrogenous compounds of low molecular weight that are produced by plants and animals for defence. Chlorogenic acids are phenolic compounds found in coffee and tea that help reduce blood sugar levels.
“Majorly, caffeine and polyphenols are beneficial components of coffee. Caffeine is a stimulant of the central nervous system. It helps in increasing alertness and attentional performance,” Porwal said.
Black coffee or milk coffee?
Both black coffee and milk coffee have different benefits. “Black coffee particularly helps in increasing BMR and reducing weight while milk coffee is good for overall health benefits,” Singla said.
Science behind coffee benefiting people
Coffee contains caffeine, a polyphenol, that functions as a central nervous system stimulator. “Caffeine increases the stimulation of certain chemicals like cortisol and adrenaline in the body. It also increases the brain activity of neurotransmitters dopamine and norepinephrine which eventually enhance the mood and performance of the individual,” Porwal said.