Caffeine, a widely consumed psychoactive substance, is a part of many people’s daily routines. However, over the years, several misconceptions about caffeine have emerged. In this article, we delve into these myths and seek clarification from an expert to uncover the truth behind caffeine-related claims.
Debunking Common Myths About Caffeine
Myth 1: Caffeine is Only Present in Coffee Fact: Contrary to popular belief, caffeine is not limited to coffee. According to Karthigaiselvi, HOD of Clinical Nutrition and Dietetics at BGS Gleneagles Global Hospitals, Bengaluru, caffeine can be found in various sources such as tea, soft drinks, energy drinks, cocoa beans, chocolate drinks, and even certain medications and supplements.
Myth 2: Caffeine Elevates the Risk of Heart Disease Fact: Karthigaiselvi clarifies that caffeine consumption does not lead to an increased risk of heart disease, raised cholesterol levels, or irregular heartbeat. While some individuals may experience a slight temporary rise in blood pressure, it is comparable to normal activity and is not a significant concern.
Myth 3: Caffeine Depletes Calcium and Causes Osteoporosis Fact: The idea that caffeine negatively affects bone health is debunked by Karthigaiselvi. While high caffeine intake may lead to increased calcium loss in the urine, normal caffeine consumption does not pose a risk to bone health, especially in individuals who consume adequate calcium.
Myth 4: Pregnant Women Should Avoid Caffeine Fact: According to Karthigaiselvi, mild to moderate caffeine consumption is safe for pregnant women. The recommended daily consumption for pregnant individuals is around 300 mg, equivalent to 2-3 small cups of instant coffee.
Myth 5: Caffeine Affects Children’s Health Fact: While high doses of caffeine might cause temporary excitability and irritability in sensitive hyperactive children, caffeine does not significantly impact most children’s ability to process it, much like adults.
Myth 6: Caffeine Has No Benefits Fact: Karthigaiselvi highlights that caffeine offers various benefits, including improved memory and logical reasoning. Antioxidants found in caffeine-containing foods such as coffee, tea, and chocolate contribute to heart health and cancer prevention. Additionally, caffeine’s ability to reduce histamine concentration aids in allergy reduction.
Myth 7: Caffeine Causes Cancer Fact: Contrary to the belief that caffeine is linked to cancer, Karthigaiselvi states that scientific evidence indicates otherwise. In fact, some studies suggest an inverse correlation between coffee consumption and the occurrence of liver and breast cancer.
The Truth About Caffeine
Caffeine is a stimulant to the central nervous system and can lead to mild physical dependence. Withdrawal symptoms like headache, irritability, and mood changes can occur with regular use.
Caffeine’s impact on sleep varies. While it is advisable for sensitive individuals to avoid coffee close to bedtime, moderate consumption in the morning typically doesn’t interfere with sleep.
Understanding Caffeine Content in Different Items
- Instant coffee: 75mg per 190ml cup
- Brewed coffee: 85mg per 190ml cup
- Brewed tea: 50mg per 190 ml cup
- Energy drinks: 28-87 mg per 250ml glass
- Cola drinks: 8- 53 mg per 250 ml glass
- Some soft drinks: 24mg per 250ml glass
- Chocolate: 5.5 to 35.5 mg in a 50g bar
Recommended Caffeine Consumption
Generally, consuming up to 400 milligrams of caffeine per day is considered safe. However, if you’re concerned about your caffeine intake, it’s best to consult a healthcare provider to determine a suitable daily limit.
Disclaimer: This information is provided by a registered healthcare professional and is intended for informational purposes only. It’s important to consult your healthcare expert before making any changes to your diet or consumption habits.
