Coffee is one of the most popular beverages in the world, consumed by billions of people every day. However, this global passion has also generated numerous myths and beliefs about its effects on health, performance, and even mood. For those who are passionate about coffee or wish to better understand this beverage, it is essential to distinguish between myth and truth. In this article, we will explore the main myths and truths about coffee consumption, based on scientific studies and expert opinions.
Myth or Truth: Does Coffee Harm the Heart?
Myth
For a long time, it was believed that coffee consumption could cause heart problems, such as increased blood pressure and arrhythmias. However, recent studies have shown that coffee, when consumed in moderation, is not significantly associated with heart risks in healthy individuals. In fact, coffee contains antioxidants that may have beneficial effects on cardiovascular health. What should be avoided is excess, as excessive caffeine consumption can cause palpitations and discomfort in some people.
Myth or Truth: Is Coffee Addictive?
Partly True
Coffee contains caffeine, a substance that can cause mild dependence in some people. This happens because caffeine stimulates the central nervous system, creating a feeling of alertness and well-being. Over time, the body may develop tolerance, leading the individual to consume larger doses to achieve the same effect. However, moderate coffee consumption is unlikely to result in severe dependence, and most people can reduce or stop consumption without major difficulties.
Myth or Truth: Does Coffee Disrupt Sleep?
True
Caffeine is a stimulant that can interfere with sleep, especially if consumed in the hours leading up to bedtime. The substance can remain in the body for up to six hours, depending on an individual’s metabolism. Therefore, those who have trouble sleeping should avoid drinking coffee after the afternoon. For coffee lovers, an alternative is to opt for decaffeinated coffee, which preserves the flavor without the stimulating effects.
Myth or Truth: Does Coffee Help with Weight Loss?
Partly True
Coffee can aid in the weight loss process, but it is not a miracle solution. Caffeine is known to boost metabolism and stimulate calorie burning, in addition to improving performance during physical activities. However, these effects are modest and do not replace a balanced diet and regular exercise. Moreover, adding sugar, cream, or other high-calorie ingredients to coffee can negate its potential weight-loss benefits.
Myth or Truth: Does Coffee Cause Dehydration?
Myth
Although coffee has a mild diuretic effect due to caffeine, it does not cause dehydration when consumed in moderation. Studies show that coffee can contribute to daily fluid intake, especially when consumed without sugar or milk. However, it is always important to balance coffee consumption with water to ensure proper hydration.
Myth or Truth: Is Coffee Harmful During Pregnancy?
Partly True
Pregnant women can consume coffee, but in moderation. The World Health Organization (WHO) recommends limiting caffeine intake to 200 mg per day during pregnancy, which equates to about one to two cups of coffee. Excessive caffeine consumption during pregnancy may be associated with risks such as low birth weight and miscarriage. Therefore, it is essential for pregnant women to consult their doctors about the ideal amount of coffee.
Myth or Truth: Does Coffee Increase Energy and Cognitive Performance?
True
Caffeine is a stimulant that improves attention, concentration, and alertness. This is why many people turn to coffee to start their day or during moments when they need more focus. Additionally, caffeine can enhance performance in tasks that require mental and physical effort. However, these effects are temporary and may vary according to an individual’s tolerance to caffeine.
Myth or Truth: Is Coffee Rich in Antioxidants?
True
Coffee is one of the largest sources of antioxidants in many people’s diets. These compounds help combat free radicals in the body, reducing the risk of chronic diseases such as cancer and type 2 diabetes. Additionally, the antioxidants in coffee contribute to brain health and may even help prevent premature skin aging.
Myth or Truth: Is Drinking Coffee on an Empty Stomach Harmful?
It Depends
Drinking coffee on an empty stomach can cause gastric discomfort in some people, such as heartburn or stomach irritation. However, for most people, this does not pose a problem. If you notice that coffee on an empty stomach causes discomfort, try consuming it with food or reducing the amount. Each body reacts differently, so it is important to observe how yours responds.
Myth or Truth: Does Coffee Affect Teeth?
True
Coffee can stain teeth due to the presence of compounds called tannins. These stains, however, do not pose risks to oral health and can be removed with proper hygiene and regular visits to the dentist. To minimize the problem, you can use a straw when drinking coffee or rinse your mouth with water right after consumption.
Myth or Truth: Does Coffee Improve Mood?
True
Caffeine stimulates the release of neurotransmitters such as dopamine and serotonin, which are associated with feelings of well-being. Therefore, drinking coffee can help improve mood and even reduce mild symptoms of depression. However, excessive coffee consumption can have the opposite effect, causing anxiety and irritability in some people.
Conclusion
Coffee consumption is surrounded by myths and truths that can confuse even the most experienced coffee lovers. By separating facts from popular beliefs, we can enjoy coffee more consciously and healthily. Remember that moderation is the key to enjoying the benefits of coffee without harming your health. Each person has a different tolerance to caffeine, so it is important to observe how your body reacts to consumption. Now, how about a cup of coffee to accompany this reading?