Good News Tucson - A Family Values Publication

Coffee:
The Good, The Bad and The Yummy!

by Rachael Martin, MS, RD

I was in a coffee store the other day, and heard the customer in front of me order the most complicated drink I’ve heard. This prompted some thinking. We are a nation on the run, and coffee houses are springing up everywhere, catering to our busy lives, and love of sweets.

Do you remember 35 cent coffee? How about instant, “Sanka,” and perculators on the stove? We have come a long way. When I was young I got Cappuccinos only in New York City. They were simple as were the coffee houses in the Village. Maybe you are from Seattle and have memories of early “Seattle’s Best” and “Starbucks” starting out.

Before I continue, I must tell you that I am a “coffee snob” so to speak. I grew up on espresso (my mother’s drink), and buy only one brand of beans. I am particular—my cappuccino must be “dry” and I do frequent coffee houses!

Let’s take a look at this beverage, and its gentrification, as well as health aspects. First caffeine (in coffee, tea, chocolate, etc.) has met with mixed opinions from nutritionists over recent years, as studies have shown benefits and risks, and back to benefits of the drug. Yes, it is considered a drug because it stimulates the central nervous system, and can give an energy boost.

Is caffeine in coffee a problem? This depends on the individual. Some are very sensitive to the effects, and have difficulty sleeping after its consumption, or feel a racing heart. Others have no issue with it at all and use it to ward off fatigue, and to get going in the morning. Athletes often use it to boost performance before a competition.

Caffeine is mildly addictive, according to the most recent research, and does act as a diuretic. If you find yourself having headaches and fatigue when you stop consuming caffeine, you are going through withdrawal. This is not nearly like a withdrawal from a narcotic or other drug, and usually passes in a few days. A greater concern about caffeine is its diuretic effect. Too much coffee can dehydrate you. So have your coffee with water on the side!

If you are pregnant, you will want to minimize your caffeine intake. The dehydrating effect of caffeine can lead to early labor (if you aren’t taking in enough water). Most studies say caffeine is just too much for an unborn child, and worry about birth defects, or being born with a dependency on caffeine.

There are some positive effects of caffeine in recent studies. Some indicate that in the short term, insulin levels can be raised, but long term consumption can help with type 2 diabetes. Also a few studies indicate coffee consumption can be linked to a decrease in Alzheimer’s disease. Research changes daily, and personally, I wouldn’t worry about caffeine, unless you have sensitivity symptoms.

A bigger concern is the fancy drinks and their calorie load from coffees. Coffees that contain chocolate, whipped cream and lots of sugar can contain up to 500 calories! This will impact weight management for those who are concerned.

Kids and teenagers are also consuming the non-caffeinated versions of frozen drinks, which can pack on just as many calories.

I am the last person to deny you a fun drink once in a while. But I would encourage that regular consumption of the calorie-laden choices be minimized. Some better choices are a cappuccino or latte with fat-free milk, a “light” frozen drink, or an Italian soda without the cream. Cappuccinos and lattes can be sprinkled with chocolate to make them feel fancier, and the light choices can have as few as 80 calories. In addition, the milk in drinks will add protein and calcium, some well-needed nutrients.

If you are interested in the nutritional values of the coffees you are consuming, most stores have that information available. If not, it can be easily found on their websites.

Finally, I would encourage you to not worry too much about coffee choices. You have enough to worry about! But do keep in mind that making good choices 80% of the time is a good rule of thumb.

Rachael Martin, M.S., R.D. is the owner of Eating and Body Image Solutions, a nutritional therapy and consulting business. She can be reached at 235-1568 or ebis-rd@earthlink.net.