Whether it’s in the morning, during brunch, in the afternoon, or after dinner, drinking coffee is more than just a moment of relaxation. This beverage affects the body, making it essential to control consumption based on personal needs.
Morning Coffee: The Best Way to Start the Day?
One of the most common questions about morning coffee is whether drinking it before breakfast affects metabolism. Many worry that consuming coffee on an empty stomach could alter blood sugar levels, increasing the risk of type 2 diabetes.
Experts hold different opinions on this topic. The Center for Nutrition, Exercise & Metabolism at the University of Bath in the UK found that people who eat before drinking coffee, after a sleepless night, have a 50% lower glycemic response.
However, Professor Luca Piretta, a nutritionist and gastroenterologist at Campus Bio-Medico University in Rome, pointed out some limitations in this study. The small sample size (around 30 participants), many of whom were already at risk for insulin resistance, makes the findings less conclusive. Additionally, the study didn’t include people who drank coffee before breakfast without experiencing sleep deprivation.
Another factor to consider is the amount of glucose used in the study, 75 grams, which is significantly higher than what’s typically consumed at breakfast. Regular meals balance simple sugars with other nutrients, making the impact less dramatic.
On the other hand, a 2018 study published in Nutrition Reviews highlighted that coffee reduces the risk of type 2 diabetes by 30% and helps prevent other cardiovascular and metabolic diseases. Thanks to its antioxidants, coffee fights free radicals and oxidative stress, offering significant health benefits.
Coffee for an Energy Boost
Many people drink coffee during the day for a refreshing break or an energy boost. The recommended daily caffeine intake is between three and five espressos.
The best time to drink coffee is between 10:00 AM and 12:00 PM or after lunch, when cortisol levels naturally decrease. Cortisol is the hormone that regulates natural energy levels, and drinking coffee when it’s already high might reduce its effectiveness.
Caffeine content varies based on the preparation method. An espresso contains 50-75 mg of caffeine, while an American coffee can have between 120-180 mg per cup.
Is Evening Coffee a Myth or a Reality?
Many avoid coffee after dinner out of fear that it will keep them awake all night, while others experience no negative effects.
A study published in Sleep analyzed the evening habits of 800 volunteers, examining how coffee, alcohol, and smoking impacted their sleep quality.
The results showed that while wine and cigarettes negatively affected nighttime rest, evening coffee consumption had no significant impact.
According to Andrea Ghiselli, president of the Italian Society of Food Science, the effects of caffeine vary from person to person.
Those who struggle to fall asleep after drinking coffee in the afternoon should avoid it after 5:00 PM, as they may be more sensitive to caffeine’s stimulating effects.
Conversely, those who do not experience sleep issues can enjoy coffee after dinner without worrying about sleep disturbances.
For More Tips and Advice, Contact Brasilena!
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