Coffee – Who Can Drink It And Who Should Avoid It?

Coffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and milk). I’m sure you know how it makes you feel (i.e. your gut, your mind, etc.).

Not to mention the crazy headlines that say coffee is great one day and the next day that you should avoid it!

There is actual science behind why different people react differently to coffee. It’s a matter of your genetics and how much coffee you’re used to drinking.

NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but it still contains some.

Let’s look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.

Caffeine metabolism

Not all people metabolise caffeine at the same speed. How fast you metabolise caffeine will impact how you’re affected by it. In fact, caffeine metabolism can be up to 40x faster in some people than others.

About half of us are “slow” metabolisers of caffeine. We can get jitters, heart palpitations and feel “wired” for up to 9 hours after having a coffee. The other half are “fast” metabolisers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason why those headlines contradict each other so much – because we’re all different!

The effects of coffee (and caffeine) on the mind and body

NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I already mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who just started drinking coffee feel the effects a lot more than people who have coffee every day.

Here’s a list of these effects (that usually decrease with long-term use):

Stimulates the brain
Boosts metabolism
Boosts energy and exercise performance
Increases your stress hormone, cortisol
Dehydrates

So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.

Coffee and health risks

There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:

Caffeine addiction and subsequent withdrawal symptoms when you try to give up (e.g. a headache, fatigue, irritability)
Increased sleep disruption
Lower risk of Alzheimer’s and Parkinson’s
Lower risk of developing type 2 diabetes
Lower risk of certain liver diseases
Mixed reviews on whether it lowers risks of cancer and heart disease

Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).

NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.

Should you drink coffee or not?

There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:

People with arrhythmias (e.g. irregular heartbeat)
People who often feel anxious
People who have trouble sleeping
People who are pregnant
Children and teens

If none of these apply, then monitor how your body reacts when you have coffee. Does it:

Give you the jitters?
Increase anxious feelings?
Affect your sleep?
Give you heart palpitations?
Affect your digestion (e.g. heartburn, etc.)?
Give you a reason to drink a lot of sugar and milk?

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while to see the difference.

Want to know what you should be eating (and drinking) for your unique body shape? Take the Quiz to find out.

And if you’d like to take a gentler spin with a healthy coffee alternative, check out this recipe for my delicious Pumpkin Spice Latte: