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Coffee Talk

The News:
Do you think coffee is bad for your heart? Or that espresso contains more caffeine than regular coffee? Well, not exactly.

The Scoop:
Below are some commonly held beliefs about coffee—and some words on what's really going on inside that cup.

Coffee Myths

1. Espresso has more caffeine than regular coffee
Espresso may taste stronger than regular coffee. But the strong taste of espresso is not necessarily related to the amount of caffeine it contains. In fact, a one-ounce shot of espresso contains (on average) about 50 mg of caffeine, whereas a 5-ounce cup of regular coffee can contain anywhere from 80 to 180 mg.

The strength that we perceive from espresso comes from the degree of the roast. That is, darker beans are typically used for espresso, and a darker roast creates a "stronger" taste. The strength is also determined by the ratio of coffee to water used during the brewing process—that is, the less water that is used, the more concentrated the coffee, and the stronger the taste.

The fact that espresso is more concentrated helps to explain why it has more caffeine per ounce, and so if you had 3 shots of espresso, then it would probably contain more caffeine than a cup of coffee. But this is not necessarily the case with one shot.

2. Drinking coffee is bad for your heart
The Nurses' Health Study, which involved more than 85,000 female nurses, showed that women who drank 6 or more cups of coffee did not have an increased heart disease risk-that's whether the women drank regular or decaf.

Unfiltered coffee, like Greek and Turkish coffee, which is boiled, or coffee made in a French press is what you want to watch out for—these contain higher amounts of diterpenes; these are chemicals found in oil droplets floating in the coffee and also in the sediment, and studies have shown that these substances can raise triglyceride levels and LDL cholesterol levels. Stick with filtered coffee, such as a paper filter that you would use in a drip-brewed coffee—it can help to trap these chemicals, and thus decrease your risk.

3. Coffee doesn't have any calories
Coffee has about 1 calorie per ounce (tiny amounts of carbohydrates are extracted from the bean). But the real boost in calories comes from creamers, syrups, and whole milk that is often added to coffee. A Grande (16 oz) Starbucks Latte—with steamed milk and espresso—packs 350 calories and 18 grams of fat. Similarly, a Grande (16 oz) Mocha with Whipped Cream packs 420 calories; 23 grams of fat; and 13 grams of saturated fat—not exactly a dieter's delight. The good news is, you can shave off about half of the calories and close to all of the fat by choosing skim instead of whole milk in your coffee drinks. Also, pay attention to portion sizes—the larger the drink, the more ingredients, the more calories.

Caffeine Consumption During Pregnancy

If you enjoy coffee, drink decaf during pregnancy. There is not any clear evidence linking caffeine consumption to problems in humans; however, high levels of caffeine have caused birth defects in rats. Even though 2 cups of caffeinated coffee may be safe, what's tricky is that different cups contain different amounts. Moreover, caffeine is found not just in coffee, but in sodas, chocolate, tea, and even some medications. It may be hard to keep track of exactly how much you're consuming, in which case it makes sense to limit your intake as much as possible.

4. If you don't want a jolt, drink decaf
In fact, decaffeinated coffee may help to perk you up. A recent study in Circulation: Journal of the American Heart Association found that "non habitual" coffee drinkers experienced increased blood pressure, regardless of whether they drank regular or decaf.

This study suggests that something else in the coffee aside from caffeine may cause the "jolt" we experience after drinking it. Additional studies would need to be completed, however, before researchers recommend that those who wish to avoid coffee's hypertensive effects should avoid both regular and decaf coffee.

5. Coffee is bad for your teeth
Well, drinking lots of coffee may cause your teeth to get stained. But the culprit in terms of cavities is the sugar in the coffee, not the coffee itself. Bacteria that cause cavities feed off of the sugar, and produce acids that dissolve the tooth enamel.

Interestingly, a recent study found that coffee might actually help prevent cavities. The study, published in the Journal of Agricultural and Food Chemistry suggested that a water-soluble compound in coffee that contributes to the aroma and flavor of the beverage may actually prevent a type of bacteria that causes cavities from sticking to the tooth enamel. The beneficial effects seen were greater for roasted coffees, as compared to green, unroasted beans. Research has only been done in the laboratory, however—not in animals or humans.

by Lisa Drayer, MA, RD

Have a Healthy Day,