CAFFEINE in COFFEE and other MYTHS

Know what's fact from what's fiction among these caffeine-related misconceptions. I did some research and here’s what I found:

1. Coffee stunts your growth
Wrong!

Nutritionist Joy Bauer says, “Research suggests that coffee consumption has no effect on height. The myth started decades ago when caffeine in coffee was believed to be a risk factor for osteoporosis, which eventually lead to reduced bone mass. The research, however, was made in populations that also had low calcium intakes. More recent studies suggest that even if caffeine does offset calcium absorption, the effect is both small and easily offset by adding milk in your coffee. Needless to say, the required daily dose of calcium can be obtained from low-fat dairy, fortified foods, certain greens and/or supplements.”

Bauer added, “In the case of kids, you still have to feed them milk over coffee not because you want them to grow taller but because there are other potential adverse side effects to drinking at their young age, including stomach discomfort, nervousness, shakiness, rapid heartbeat, insomnia, and irritability. If the child is diagnosed with Attention Deficit Disorder or a behavioral issue, coffee consumption may also temporarily make matters worse.”

Meanwhile, Robert H. Shmerling, M.D., of Harvard Medical School, wrote for MSN Health & Fitness, saying that, “It’s tough to study the effect of coffee consumption on the risk of osteoporosis because one must rely on self-reported consumption and because coffee intake alters other risk factors. For example, people who smoke cigarettes also tend to drink lots of coffee; one might conclude that coffee intake increased osteoporosis risk in a particular group of people when it was really the smoking. Also, big coffee drinkers may drink less milk than people who don’t like coffee. In fact, several studies found that the possible negative effects of coffee consumption on bone strength were mostly limited to people with low calcium intake and that the problem could be overcome by increased calcium intake.”

For Shmerling, the bottom line is, “There are much more important risk factors for osteoporosis than coffee intake.” He suggests that, “You enjoy your coffee and do what you can to modify the other well-established risk factors such as sedentary lifestyle, low intake of calcium and vitamin D, smoking, excessive alcohol intake, taking a glucocorticoid (steroid) medication, family history of osteoporosis, prior low-impact fracture, low body weight, and an overactive thyroid (or taking too much thyroid medication).”

Read about caffeine here

2. Coffee is a potent diuretic.
Wrong!

A study was reported in the International Journal of Sport Nutrition and Exercise Metabolism showing that regardless of the caffeine dose, all the participants' measures of hydration and fluid-electrolyte balance were within normal limits. These findings counter the belief that, when consumed regularly, caffeine acts as a diuretic.

Bauer supports findings, saying, “While it’s true that the stimulant effect of coffee can act as a slight diuretic, the overall volume of water consumed while drinking coffee will more than make up for the small amount lost in urine.”

3. Energy drinks have more caffeine than coffee.
Not necessarily!

Bauer explains, “It primarily depends on the energy drink. Red Bull contains 80 milligrams of caffeine in one 8-ounce can, while an average cup of coffee contains 100 milligrams.” Bauer suggests “Better check labels and caffeine amounts to know for sure.”

How much caffeine is in your beverage? Let’s see -
Black Tea (8 ounce cup) = 40 milligrams
Green Tea (8 ounce cup) = 20 milligrams
Red Bull (8-ounce can) = 80 milligrams

Starbucks:
Tall (12oz) = 195 milligrams
Grande (16oz) = 260 milligrams
Venti (20oz) = 325 milligrams
1 single oz shot of espresso = 65 milligrams

4. Coffee can enhance your workout.
Right!

Bauer states that “100 milligrams of caffeine — the amount in about a cup of coffee prior to workout has been shown to improve athletic performance of dedicated exercisers. (Note: casual exercisers won't experience the same boost). Researchers aren't sure why, but it could be that caffeine signals your muscles to ignore fatigue. Caffeine tends to stay in your system anywhere from 3-8 hours.”

5. The best coffees in the world come from Italy.
Wrong!

Unless someone is growing coffee as an indoor plant, no coffee is grown in Italy. Coffee growing countries are located in the coffee bean belt or the band around the Earth in between the Tropics of Capricorn and Cancer. According to Coffee geek, Alan Frew, Italy's coffee fame rests on its coffee companies’ abilities as roasters and blenders for espresso.

6. You can judge a coffee’s freshness by its appearance.
Wrong!

Boyds explains that “Oily, glossy coffee is sometimes said to be fresher than non-oily coffee. In truth, the appearance of a coffee depends on so many factors, including roast level, bean oil content, storage conditions, and that sight is no guide. Only taste and smell give a reliable result.”

7. Lattes have more milk and less coffee than cappuccinos.
Not really!

Boyds makes a comparison, “Lattes and capuccinos have the same amount of espresso. Lattes have slightly less froth than cappuccinos, so they do have more milk.”

Those facts and fictions cleared many long-held beliefs about coffee. With all these myths disproved, you will cease to live in the mythical world of coffee.