Most of you have coffee as your morning beverage. Coffee contains caffeine. For many people, caffeine is safe for consumption. However, there are a few people that are concerned about their caffeine consumption. There are number of problems that are related to the consumption of coffee for some, the high amount of caffeine that is 95 mg per serving can cause nervousness and agitation or known as “the jitters”. Whereas, for others, coffee can cause digestive distress and headaches.
All about coffee
Coffee is a drink that comes in different variants. From hot coffee to cold coffee there are a variety of options to go for. Coffee is made from roasted ground seeds. There are both health benefits as well as disadvantages to consuming coffee. The benefits or we can say perks of drinking coffee is getting instant energy. This happens because of the stimulant known as caffeine. It is known that caffeine can help you think more clearly as well as boost mood and alertness after consuming 37.5 to 450 milligrams (mg) per day. Normally one cup of brewed black coffee can provide around 96 gm of caffeine. Another benefit of consuming coffee is that it provides antioxidants such as melanoidins (brown pigments) as well as phenylalanine. Antioxidants are a substance that is important as they help in reducing the damaging effects of free radicals. Apart from these beneficial factors, there are certain disadvantages, or we can say the downside of consuming coffee. The major side effects that can be seen while considering the consumption of coffee can be stated as; it causes anxiety, or it can worsen it. Moreover, it causes jitteriness and decreases sleep quality. It can also cause digestive problems such as GI (Glycemic Index) upset, nausea, and reflux. In some cases, it can also cause bloating as well. The substance caffeine is a type of stimulant, and you can easily develop a dependency on it.
Understanding the side effects of coffee
There are certain types of side effects that can be observed when you develop a dependency on caffeine in your daily life. These side effects can be;
- Disrupted sleep
- Frequent trips to the bathroom
- Fast heartbeat
- Muscle tremors
- GI issues
Therefore, if you face any of these side effects you need to cut off your coffee intake. Apart from this if you are pregnant you need to limit your coffee intake a day as the American College of Obstetricians and Gynecologists recommends that you need to limit your caffeine intake to around 200 mg a day if you are going through pregnancy.
How you can reduce or cut off from coffee (caffeine)?
Cutting off coffee is not an easy task, and it should not need to be done in a gradual manner. As it needs to be in a process-like manner. For instance, if you are drinking let us say three regular cups of coffee daily. You need to gradually decrease the number of cups you are consuming in a day. Slowly-slowly cutting off the coffee intake; from three regular cups to two and a half regular cups then two regular cups and so on. Apart from this, you need to choose different coffee alternatives as well. Some of these coffee alternatives are given below;
the chicory root can serve the same purpose as they can be roasted, ground, and brewed into delicious hot beverages. It tastes like coffee, but it is caffeine-free. Moreover, it is a rich source of insulin as well. It is a type of soluble fiber that helps in digestion and supports a healthy gut by promoting the growth of beneficial bacteria. It helps the liver to produce more bile which is beneficial for fat digestion.
Matcha is a type of green tea made by steaming, drying, and grinding the leaves of the Camellia sinensis plant into a fine powder. It provides an abundant number of beneficial antioxidants in a single serving. It is a very good source of antioxidants. Apart from this, it has also been associated with weight and body fat loss as well as lowering the risk of type 2 diabetes.
golden milk is another type of substitute that can be used instead of coffee. It is a caffeine-free substitute for coffee. This warm beverage incorporates invigorating spices such as ginger, cinnamon, turmeric, and black pepper. Other common additions include cardamom, vanilla, and honey. It also has anti-inflammatory properties.
another option that can be opted for is lemon water. Lemon water is beneficial for your health as it contains vitamin C, and it is calories as well as Caffeine free. Vitamin C is an antioxidant and plays an important role in your immune system and helps in protecting your skin from sun damage.
Yerba mate is another substitute that can be put into consideration for coffee. It provides a similar amount of caffeine as coffee along with that it also contains several minerals and vitamins such as; riboflavin, thiamine, phosphorus, iron, calcium, Vitamin C, and Vitamin E. therefore, you can choose Yerba to mate instead of coffee because of these important nutrients.
is a type of black tea, and it is blended with strong herbs and spices. It is less caffeinated than coffee. The flavor of chai tea can be described as spicy and robust. Studies state that drinking black tea gradually reduces the risk of heart disease.
Rooibos tea is also known as red tea, and it is a caffeine-free beverage that originated in South Africa. It is a caffeine-free tea with a slightly sweet and fruity taste. Moreover, it provides plenty of antioxidants and is low in tannins, these are the compounds that interfere with iron absorption. It can be a good option as it might help in reducing the risk of cancer.
Apple cider vinegar
Apple cider vinegar is a fermented drink that is made up of apple as a base ingredient. Crushed apples are fermented using bacteria as well as yeast. This process produces a compound called acetic acid. Acetic acid has beneficial factors as it helps in insulin sensitivity and blood sugar levels. There are also increased feelings of fullness after meals and assist with modest weight loss. Apple cider vinegar is a caffeine-free alternative.
A kombucha is also an alternative option for coffee. It is made by fermentation of black tea with bacteria, yeast, and sugar. It contains probiotics in it. Apart from that, it has acetic acid and antioxidants. There are several studies that show that kombucha might boost your immune system, and improve cholesterol levels, and blood glucose levels.
Coffee is known for many health benefits although there are certain things that one should avoid if they think that they are overdosing on coffee. You can reduce your coffee intake, or you can find some alternative options. Apart from these alternatives mentioned you can also try;
Maca is a type of root that is used as a powder in many smoothies or hot chocolate. It might ease menopausal symptoms in women like hot flashes, night sweats, sleep problems, anxiety, depression, and irregular heartbeat.
It is a type of fruit that can be added to hot chocolate or smoothies. It helps with digestion and may even help keep your blood sugar and cholesterol at healthy levels.
is made from beef, lamb, or chicken. Bone broth is healthy as well as beneficial in swelling and inflammation.
Rose Hip Tea
is made up of several plants of the Rosaceae family. It contains vitamin C and other important nutrients that help in inflammation and pain. Moreover, it also helps in maintaining weight.
Milk is no doubt a very good alternative to coffee. There are a lot of beneficial factors related to it.
coconut water is a very vital natural drink. It has no caffeine as well as less sugar. It also has electrolytes that are important for the human body.
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