5 Common Coffee Habits Nutrition Experts Say To Avoid

Although coffee has many proven health benefits, some common coffee drinking mistakes can interfere with your energy levels, sleep, hydration, and overall health. Making a few small changes to your usual coffee routine can help you get the most health benefits from your morning cup.

Drinking coffee too late in the day can impact your sleep by disrupting your body’s ability to fall or stay asleep. Indeed, the effects of caffeine, a natural stimulant present in coffee and which affects the central nervous system, can last for several hours.

Research has shown that drinking coffee up to six hours before bed can disrupt sleep quality. Sleep is important for disease prevention, mood, concentration and immune function. It is therefore recommended to stop drinking coffee at least six hours before going to bed to promote optimal sleep.

“Try switching to decaf coffee after 2 p.m. or whenever you typically feel an afternoon slump,” says Melissa Perst, DCN, RDN, spokesperson for the Academy of Nutrition and Dietetics. Health.

Regular consumption of unfiltered coffee, such as French press, Turkish coffee or espresso, can increase levels of “bad” LDL cholesterol.

Compared to filtered coffee, unfiltered coffee contains higher levels of diterpenes, particularly kahweol and cafestol, which are linked to increased LDL blood cholesterol levels. High levels of LDL cholesterol have been shown to increase the risk of stroke and heart attack.

“Whenever possible, opt for filter coffee made with a paper filter. Save unfiltered coffee for weekends or special occasions if you’re managing your cholesterol,” says Prest.

Overloading your cup of coffee with added sugar or sweeteners can increase the total sugar content, increasing your risk of high blood pressure (hypertension) and chronic diseases such as heart disease, cancer and diabetes.

Excess sugar also disrupts the balance of the gut microbiome and can also worsen symptoms of mental health problems. Additionally, studies show that excessive consumption of added sugars contributes to weight gain and increases the risk of obesity.

Instead, enjoy your coffee black or sweeten it with a small amount of natural sweetener, such as raw honey, date syrup, stevia, or pure maple syrup.

To optimize your daily energy level, avoid drinking coffee first thing in the morning. Drinking coffee immediately upon waking can interfere with adenosine, a neurotransmitter that influences your body’s circadian rhythm (your body’s internal 24-hour clock) and sleep-wake cycle.

To combat this effect, try having your first cup of coffee 60 to 90 minutes after waking up, recommends Debbie Petitpain, MBA, RD, spokesperson for the Academy of Nutrition and Dietetics. “In the meantime, hydrate yourself with water, enjoy some natural light, and get some movement to help your body wake up naturally. You may find that your coffee is more effective and you need less just by changing the timing,” says Petitpain.

Some people drink coffee alone instead of with a meal, whether to lose weight or out of personal preference. Coffee may be associated with weight loss and a reduction in total body fat, but it does not contain enough nutrients to be consumed as a meal replacement.

To reap the benefits of coffee, enjoy it after a meal, such as breakfast, for metabolic benefits and better blood sugar control. For most people, consuming up to 400 milligrams (1 to 4 cups per day) of caffeine is safe.

“Instead of coffee for an afternoon boost, try having a snack with protein and fiber that provides real energy and helps stabilize blood sugar levels. Pair it with a glass of water and maybe some electrolytes. The combination of nutrients and hydration will provide energy against the stimulant effect of coffee that can work against you,” says Keri Glassman, MS, RDN, CDN and founder of Nutritious Life and Nutritious Life Studio.