As I sit here, drinking my large coffee, contemplating what to share with you guys this week, I can’t help but think of all of the different pros and cons I’ve heard about caffeine in the last couple of years. So I’m going to enlighten you on some facts and some of my thoughts, and let you make your own decision.
What foods and drinks have caffeine and how much? –8 oz Decaf Coffee – about 5 milligrams –8 oz Green Tea – about 25 milligrams –Ice Cream – even some chocolate or coffee flavored ice creams can have over 45 milligrams per 4 ounces! –8 oz Black Tea – about 47 milligrams –1 shot of espresso – 64 milligrams –12 oz Soda – 25 – 70 milligrams depending on the brand –Chocolate – the higher the level of cocoa the higher the level of caffeine, for example, one dark chocolate bar (162g) 45%-59% cocoa can have over 70 milligrams! –8 oz Coffee – about 80 milligrams of caffeine –8 oz of Energy Drinks – about 80 milligrams depending on the brand
Recommendations? According to the Journal of Food Science and other sources, healthy adults should consume no more than 400 milligrams of caffeine per day. (which, honestly, this is higher than I expected)
Health Benefits? Studies show that moderate consumption of caffeine can lower your risk of heart disease, diabetes, stroke, cancer.
Mood Booster? Moderate amounts of caffeine stimulates the release of dopamine in the brain increasing productivity and alertness, thus leading to a better mood. (Please note the difference here in caffeine and sugar, high amounts of sugary drinks can do the exact opposite to your mood, so skip adding the sugar packets).
Weight Loss Benefits? Caffeine can increase your metabolism, aiding in weight loss and calorie burn.
Toxic Effects? Too much caffeine can lead to nervousness, irritiability, irregular heart beat, insomnia, muscle tremors, increase blood pressure, etc.
I think when it comes down to it, always be aware of what exactly you are consuming. Caffeine itself may not be all that bad, but when combined with sugary drinks and other toxins (like alcohol), it may not be all that good.
But will I be finishing my large coffee today…….yes : )