.png)
Coffee has become an integral part of our lives, with Singaporeans consuming around 2.6kg of coffee per capita a year. It can accompany you on your outings with friends, during your morning ritual, or be a lifeline for those long workdays. Amidst these moments of subconscious sipping, have you stopped to assess the amount of caffeine that you are consuming?
Caffeine in Coffee
Caffeine content varies significantly across different coffee beverages. Here is a guide for common coffee drinks:
Determining the concentration of caffeine starts by examining the type of beans used. Arabica and Robusta are the two most common types of coffee beans, with Arabica beans typically containing about 1.2% caffeine by weight when unroasted, while Robusta beans contain almost double that amount, at 2.2%. Got your beans? Good, now let’s look at the different brews.
Espresso typically contains a higher amount of caffeine compared to drip coffee, as it is extracted at a higher pressure. Milk-based espresso drinks, such as lattes and cappuccinos, have the same caffeine content as pure espresso. This is because the milk or any added ingredients do not contain caffeine, despite increasing the drink's volume. On the other hand, a serving of drip coffee, while having a lower concentration of caffeine than a shot of espresso, could potentially contain more caffeine overall.
Don’t be fooled by the ‘decaf’ label! Your coffee may still contain trace amounts of caffeine. USDA regulations state that drinks can be labelled as decaffeinated, so long as 97% of its caffeine content has been reduced. Current extraction methods, such as using water, carbon dioxide or other organic compounds to draw out caffeine can only guarantee up to 99% extraction.
So, How Much Is Too Much?
The FDA suggests that most adults can safely consume up to 400 mg of caffeine per day. However, it is worth mentioning that caffeine is not confined to coffee; it can be found in other beverages such as black tea (5.9 mg), matcha (2.5 - 11.3 mg), and energy drinks (10 mg). Therefore, to put in perspective, consuming 400 mg of caffeine equates to roughly four cups of brewed coffee, ten cans of cola, or two "energy shot" drinks.
Maintain a Healthy Relationship, and You’ll Earn a Partner for Life
To continue maintaining a healthy relationship with coffee, you may want to refer to this cheat sheet on the optimal timing for coffee consumption. For instance, having coffee 30 to 60 minutes before a workout can optimise the effects of caffeine, enhancing focus and endurance during physical activity. Similarly, enjoying a cup of coffee 1 to 2 hours after waking up can provide a significant energy boost without disrupting cortisol hormone levels, ensuring a smoother transition into your day.
Don’t let caffeine content scare you away from coffee. Use it to your advantage with its health benefits:
Stronger DNA – coffee generally decreases the breakage of DNA strands. Though breakage is a natural process, it could increase the risk of cancer or tumours if not repaired in time.
Better ability in processing glucose – studies suggest that individuals who consume higher amounts of coffee are at a lower risk of developing type 2 diabetes.
Lessened likelihood in suffering from a stroke – one daily cup of coffee may reduce stroke risk in women.
Reduced risk of developing Alzheimer’s or Parkinson’s disease – caffeine is linked to both reduced Parkinson’s disease risk and improved movement control in individuals with the condition. Two to three cups could lower dementia risk, particularly in women aged 65 and older.
Healthier liver enzymes – both regular and decaf coffee may safeguard the liver, as studies indicate that coffee drinkers are likely to maintain healthy liver enzyme levels compared to non-coffee drinkers.
Comments