Coffee is truly a lifesaver during those early mornings and late nights. The caffeine in our favourite brew works wonders in perking us up and keeping us alert. There's something incredibly soothing about sipping on a steaming cup of coffee, isn't there? It's like a warm hug in a mug. Let’s explore the intricate world of coffee. So, brew yourself a cup of coffee, and embark on this caffeinated journey with us.
How do you take your coffee?
Coffee is a beverage brewed from processed and roasted coffee beans. Harvested from the berries of the coffee plant (genus Coffea),these beans undergo a series of steps including drying and roasting to various degrees to bring out desired flavours. Lighter roasts tend to preserve the bean's original flavours, while darker roasts develop a smoky, bitter taste and rich flavours.
Here are the common types of coffee drinks:
Black coffee | |
Espresso | A concentrated coffee beverage with strong and intense flavour. Brewed by forcing hot water through finely-ground coffee beans under high pressure. |
Long Black | A less concentrated coffee beverage that retains the intense espresso flavour while being diluted slightly with water. Made with double shot of espresso over hot water. |
Macchiato | A coffee beverage with a strong coffee flavour and a hint of creaminess from the milk. Made by adding small amount of steamed milk or milk foam over an espresso. |
Cold Brew | A smooth and less acidic coffee beverage. Brewed with cold water over an extended period (typically 12-24 hours) to extract its flavours and then diluted with water. |
French Press | A full-bodied and robust cup of coffee beverage. Made by using a French press to steep coarse coffee grounds in hot water and then separating the grounds from the liquid by pressing the plunger. |
Milk based coffee | |
Cappuccino | A coffee beverage that is similar to a latte, but it is made with equal parts of espresso, steamed milk, milk foam and topped with cocoa powder or cinnamon. |
Latte | A milky and creamy coffee beverage with a milder coffee flavour compared to a flat white. Made with a shot of espresso, steamed milk and topped with milk foam. |
Flat White | A coffee beverage with a smooth and velvety texture and minimal foam. Made with a double shot of espresso and steamed milk. |
Mocha | A sweet and indulgent coffee beverage that combines the rich flavours of coffee and chocolate. Made with espresso, steamed milk, and chocolate syrup or cocoa powder, topped with whipped cream. |
More than a drink, it’s a culture
Coffee in Australia has become part of our culture. It is important for socialising with friends and family. In the workplace, coffee breaks provide an opportunity for non-work chat. Bumping into a colleague at the office coffee machine is a great opportunity to ask how they are. Same with cafes, they are not just a place to grab a quick coffee, they are social hubs. Coffee drinkers gather to relax, socialize friends and family. And doesn’t it give you extra joy when a barista remembers your order!
Nutritional benefits of coffee
Coffee is rich in antioxidants, such as chlorogenic acid and polyphenol which help protect cells from damage caused by free radicals. Therefore, consuming it offers several nutritional benefits.
Cofeee reduces the risk of chronic diseases
Research has suggested that consuming 3 to 5 standard cups of coffee daily may be linked to a reduced risk of certain chronic diseases, including type 2 diabetes, Parkinson's disease, Alzheimer's disease, stroke and colon and liver cancer.
Coffee improves cognitive function
With low to moderate doses of caffeine (50–300 mg), the active compound found in coffee, has been found to improve cognitive function by enhancing alertness, memory and concentration. It can also help to improve mood and decrease the risk of depression.
Coffee improves excerise performance
Caffeine in coffee can enhance exercise performance by improving reaction times, strength and endurance.
Be mindful of how you enjoy your coffee!
Adding extra calories such as whipped cream, sugar, toppings, and flavoured sugar syrup might offset any health benefits found in a basic black coffee. On the other hand, making your coffee with milk can be a good way to increase your daily calcium and vitamin D intake.
How much coffee is too much?
Reaching for a cup once, twice or many times during the day is a habit for many. Whether it’s knowing you need to be on the ball to care for residents or young children, you have an important meeting or parenting duties called many times throughout the night - coffee is the go-to beverage. But is there such a thing as too much coffee?
Healthy adults can safely consume around 400mg of caffeine a day.
This is the same as:
2 espressos
or 4 instant coffees
Children under 18 years should consume less than 3mg for each kilo of body weight a day. For a 40kg child, this is about 120mg a day. There is evidence that greater amounts can cause increased anxiety.
If you have health conditions, it is advised to talk to your doctor about caffeine as part of any discussion about a healthy lifestyle.
Ultimately, individuals can have varying responses to coffee due to differences in caffeine tolerance and overall health status. It is crucial for individuals to listen to their bodies and consult a healthcare professional if they have any concerns about their coffee intake.
Words can not espresso how much you mean to me…
Am I addicted to Coffee?
Coffee can create a physical dependence which leads to chemical changes in the brain. Daily consumption of coffee can quickly lead to a caffeine addiction. However, unlike some drugs and alcohol, coffee doesn't cause severe withdrawal symptoms. If you slowly cut back the amount you have over time, you may not have withdrawal symptoms at all.
Is Coffee for All?
Although coffee offers potential health benefits when consumed in moderation. Certain individuals may want to limit or avoid consuming coffee as it can lead to negative health effects. These include:
1. Individuals experiencing insomina & sleep disturbances
The caffeine in coffee is a stimulant that promotes alertness. Therefore, individuals experiencing insomnia and sleep disturbances should limit or avoid consuming coffee, particularly in the afternoon and evening, as it can disrupt sleeping patterns.
2. Individuals experiencing anxiety & jitteriness
Excessive caffeine consumption can overstimulate the nervous system and result in anxiety, nervousness, and jitteriness, especially for those sensitive to caffeine. Hence, they may benefit from limiting or avoiding coffee consumption.
3. Individuals with hypertension & heart conditions
Caffeine in coffee can temporarily increase heart rate and blood pressure, which may pose a concern for individuals with cardiovascular issues or hypertension. Therefore, it is important to limit excessive consumption of coffee to prevent the exacerbation of those conditions.
4. Pregnant and breastfeeding women
Pregnant women are recommended to have less than 200mg of caffeine a day, which is approximately equivalent to two cups of instant coffee or 1 espresso. As caffeine can move through the placenta into the foetus, excessive coffee has been linked with an increased risk of miscarriage and low birth weight.
Women who are breastfeeding should also limit their caffeine intake. For instance, about 1% of the caffeine consumed gets into the breastmilk. The caffeine level in breastmilk usually peaks about one hour after drinking coffee.
But, life without coffee can be despresso….
For coffee lovers sensitive to caffeine, fret not! Decaffeinated coffee is a great alternative if you’re sensitive to caffeine, and it has been found to provide similar health benefits as caffeinated coffee.
Look at what you made me brew…
food ideas for coffee lovers
Coffee's versatility extends beyond just being a beverage. Here are some additional ways coffee can be utilized.
Ice Creams: A creamy and caffeinated frozen treat can be made by incorporating espresso or brewed coffee into homemade ice creams recipes.
Coffee Syrups: Coffee syrups can be used as a dessert topping or to sweeten beverages like cocktails or lattes. It can be made by simmering coffee powder with sugar and water until it becomes a syrup consistency.
Infused Liquor: Homemade coffee infused-liquors can be enjoyed on its own or utilized in cocktails. It can be simply made by mixing coffee with your favourite mix of alcohol.
Cooking & Baking: When incorporated into baked goods such as brownies, cookies, tiramisu and cakes, coffee can increase the depth of flavour especially in chocolate-based desserts.
Marinades & Rubs: Mixing ground coffee with herbs and spices helps create flavourful marinades and rubs which not only enhances the savoury and salty flavours of meats, but also tenderises them.
Glazes & Sauces: Adding coffee with sauces and other flavourings can create glazes and sauces for desserts and savory dishes. These can be used as a drizzle over desserts, pasta or meats.
Hit me with your best shot
As Dietitians, we are passionate about helping people use food to improve their physical and emotional wellbeing. We aspire to provide people with the skills and knowledge to adjust their diet in a way that suits their lifestyle. Our team of Dietitians are available to provide individualised support to achieve your nutritional goals.
Where have you bean all my life?!
Our amazing group of Dietitians are here to help. Reach out to our Dietitians via our Clinic page.