Experts, who state that there are many changes in coffee drinking habits today, point out the importance of the amount of caffeine consumed daily. Stating that it is recommended that the average daily caffeine intake for a healthy person be limited to 400 milligrams, Istanbul Atlas University Nutrition and Dietetics Department Head Prof. Dr. M. Emel Alphan said that while one cup (50 ml) of Turkish coffee contains 65 milligrams of caffeine, one cup (240 ml) of filter coffee contains 120-270 milligrams of caffeine.
Prof. Dr. M. Emel Alphan, Head of the Department of Nutrition and Dietetics at Istanbul Atlas University Faculty of Health Sciences, made a statement on the occasion of December 5 World Turkish Coffee Day and made evaluations on coffee drinking habits and things to consider when consuming coffee.
Stating that coffee consumption is increasing today and there are changes in coffee drinking habits, Prof. Dr. M. Emel Alphan said, “20-25 years ago, coffee did not surround our lives this much. The only coffee we knew was Turkish coffee. Local and foreign coffee shops are everywhere. Our habit was to drink more tea. The culture of various coffees came to us from outside. It is necessary to say that, apart from plain coffee, various coffees such as those with sugar, cream, ice cream, hot, cold etc. contain a lot of energy. Also, the size and prices of coffee cups are very striking.”
Türkiye ranks 107th in coffee consumption
Stating that the coffee plant is a perennial tree that grows at high altitudes in tropical climate zones, Prof. Dr. M. Emel Alphan stated that coffee is one of the most consumed beverages in the world. Noting that coffee consumption is also increasing in our country, Prof. Dr. M. Emel Alphan said, “Turkey's coffee imports increased by 2016 percent in the 2020-44 period, reaching 891 million 252 thousand dollars. According to the latest data, the countries that consume the most coffee in the world are Finland and Norway. Turkey ranks 107th in the world in coffee consumption. While 12 kilograms of coffee is consumed per person per year in Finland, 0,4 kilograms is consumed per person per year in Turkey.”
Why is coffee preferred?
Noting that caffeine is found in more than 60 plant species in nature but is dominant in tea and coffee plants, Prof. Dr. M. Emel Alphan said, “Caffeine (1,3,7-trimethylxanthine) found in the structure of coffee is an alkaloid derivative. Caffeine is rapidly absorbed from the stomach and intestines and metabolized in the liver. Many studies have been conducted on the positive or negative effects of coffee on health, and these studies have suggested that the effects of coffee on health may vary depending on the type of coffee, cooking method and amount consumed. It is known that coffee, which stimulates the central nervous system, increases metabolism, respiratory rate and has diuretic effects in humans, is especially preferred due to its relaxing, alert and stimulating effects. Caffeine has been shown to increase energy levels and reduce fatigue by changing the levels of certain chemicals in the brain.”
Caffeine should be limited in pregnant women
Prof. Dr. M. Emel Alphan, who noted that caffeine has a diuretic, muscle and nerve stimulant, stomach secretion stimulant and metabolic rate increasing effect, said, “It has been stated that alkaloids in tea and coffee increase urine output by preventing electrolyte absorption from the kidneys. Tannins, on the other hand, reduce bowel movements and prevent water loss from the intestines. In addition, since potassium is found in high amounts in tea and coffee, it helps replace water loss during diarrhea. A glass of tea provides 20-30 mg of potassium. This is why tea is preferred in the preparation of the liquid used in diarrhea treatment. In addition to the stimulant effect of caffeine, it also has side effects such as insomnia, frequent urination, stomach discomfort, and irritability, depending on personal characteristics. It would be beneficial for pregnant women to limit their consumption of caffeinated beverages.”
A cup of Turkish coffee contains less caffeine
Prof. Dr. M. Emel Alphan noted that the amount of caffeine in coffee or tea varies according to the type used, frequency and size of the cup, and said that 95 percent of the caffeine is reduced in decaffeinated coffee. Prof. Dr. M. Emel Alphan said that one cup (50 ml) of Turkish coffee contains 65 milligrams of caffeine, while one cup (240 ml) of filter coffee contains 120-270 milligrams of caffeine.
Stating that one cup (50 ml) of Espresso coffee contains 130 – 200 milligrams of caffeine, Prof. Dr. M. Emel Alphan said:
“A cup (180-240 ml) of instant coffee contains 60-80 milligrams of caffeine. A cup (240 ml) of Americano coffee contains 100 milligrams of caffeine, while a cup (100 ml) of brewed black tea contains 40-80 milligrams of caffeine. A cup (240 ml) of green tea contains 30-40 milligrams of caffeine. A cup (250 ml) of energy drink contains 80 milligrams or more of caffeine. Cola drinks also contain caffeine. A cup (220 ml) of diet cola contains 28 milligrams of caffeine, while regular cola contains 21 milligrams of caffeine.”
The effect of coffee on blood sugar should be observed
Prof. Dr. M. Emel Alphan, who also touched on the relationship between coffee consumption and blood sugar, warned, “Since diabetes affects everyone differently, some diabetics can safely consume caffeine, while others may need to consume decaffeinated coffee. Diabetics can generally be advised to consume the amounts of caffeine recommended for healthy people (400 mg/day). However, diabetics who consume coffee must monitor how caffeine affects their blood sugar due to individual differences.”
Should be limited to 4-5 cups
Prof. Dr. M. Emel Alphan, who emphasized the importance of limiting daily coffee consumption, said, “The US Food and Drug Administration (FDA) has set a daily limit of 400 mg for caffeine for ‘healthy adults’; an average of 4-5 cups of coffee per day can be considered a drinkable amount. While an average of 400 milligrams of caffeine per day seems safe for a healthy person, individual differences should also be taken into account.”
What problems may arise with excessive coffee consumption?
Prof. Dr. M.Emel Alphan, While studies conducted on coffee in the past years suggested that coffee could be harmful, the results of recent studies have actually suggested that coffee may have health benefits, he said.
Pay attention to these warnings!
Stating that coffee generally has potential risks in terms of diseases due to its high caffeine content, Prof. Dr. M. Emel Alphan said, “In studies conducted on diet, it is difficult to associate a single nutrient with health status because many other factors related to nutrition can affect the results. Coffee generally has potential risks in terms of diseases due to its high caffeine content. An average daily use of caffeine of 500-600 milligrams (4-7 cups) can pose a significant health risk.”
Head of the Department of Nutrition and Dietetics, Prof. Dr. M. Emel Alphan, stated that coffee should not be consumed if it causes certain health problems and concluded her words as follows: “Coffee can cause a temporary increase in blood pressure. In this case, caution should be exercised. Pregnant or breastfeeding women should be careful about caffeine. Excessive consumption of unfiltered coffee has been associated with a slight increase in cholesterol levels. Depending on individual characteristics, coffee may cause side effects such as heartburn, irritability or insomnia.”
