The caffeine jolt: Can you do without it?
It is by far, our most popular, addictive stimulant. Mainly found in coffee, some of us need it many times a day, some just once or twice, some drink it socially while a few of us do not like it. A naturally occurring, bitter substance, caffeine usually kicks in about 15 to 20 minutes after ingestion. It is then absorbed into the bloodstream and carried to all organs of the body.
Caffeine speeds the heart rate, stimulates the central nervous system, relaxes smooth muscles and generally makes you energized. This is why we all turn to a mug of coffee when we feel tired or sleepy or we want to be more attentive. Caffeine takes approximately 30 to 60 minutes to reach its peak level in the blood. The body typically eliminates half of the ingested caffeine in three to five hours, the remainder can linger for 8 to 14 hours depending on a person’s gender, age, weight, and even race.
Caffeine, what and where
Caffeine is an alkaloid with the chemical name 1, 3, 7-trimethylxanthine and the formula C8H10N4O2. It occurs naturally in some 60 plant species, of which coffee beans, tea leaves, kola nuts and cocoa beans are the most well-known. Caffeine is thus present in coffee, tea, chocolate and soft drinks. It is added to some medications as well as to drugs used to promote mental alertness. It can also be man-made and added to various products.
Health benefits
Caffeine is a multi-purpose tool. In addition to giving you a lift in energy and boosting your memory and concentration, in moderate doses it enhances athletic performance. Further, it wards off depression and a few cups of coffee can knock down migraine. This is why caffeine is one of the key ingredients in migraine medications. There are also reports to say that caffeine may reduce cancer risk and control diabetes.
Harmful effects
Excessive amounts of caffeine can trigger symptoms such as a faster heart rate, insomnia, anxiety and restlessness. Caffeine especially in coffee increases the production of stomach acid, so those with stomach ulcers should limit caffeine consumption. Caffeine reduces calcium absorption and can prompt a modest, temporary rise in blood pressure to speed up the heart rate. Abruptly stopping caffeine can lead to symptoms of withdrawal, headaches and irritability which can vary in severity from one person to another.
Caffeine affects people differently
The body might process caffeine differently based on gender, race, and several other factors. Some people, particularly those who don’t regularly consume caffeine, are more sensitive to the effects than others. Women generally metabolize caffeine about 25% faster than men. Smokers process it twice as quickly as non-smokers, while Asians may do so more slowly than people of other races.
Caffeine in coffee
Coffea is the genus of plants that produce coffee beans. Coffea arabica accounts for 75 to 80% of the world’s coffee production whereas Coffea canephora (robusta) that accounts for about 20% generally contains twice the caffeine in Arabica.The best tasting coffee with a rich subtle flavour is made from Arabica beans while harsher and more bitter coffees are brewed from Robusta beans. The caffeine levels in coffee will vary depending on type of bean, geography, roasting style, strength, brewing method and time. As such the caffeine content in a standard 230ml cup can vary between 100-200mg in brewed and filtered coffee and 30-100mg in instant coffee. Espresso which is made by forcing a small amount of hot water or steam through finely ground coffee beans has more caffeine per volume than regular coffee. However as these servings tend to be small between 30-50ml, the caffeine content will be 40-100mg in each serving. Cappuccino and latte which are basically espresso with milk and milk foam and mocha with added chocolate will contain 60 – 120mg depending on if it is small, medium or large. Decaf (decaffeinated) coffee will have much less but can contain 5-15mg in a cup of brewed coffee. Light roasts actually pack more of a jolt than dark roasts because the process of roasting burns off caffeine. So a strong, rich flavour does not necessarily indicate an extra dose of caffeine. So if you are in need of a less intense buzz, opt for the dark roast at the coffee shop. Coffee typically has three times more caffeine than tea or cola.
Caffeine in tea
Tea (Camellia sinensis) leaves actually contain more caffeine than coffee beans on a dry weight basis. However, during preparation, tea is diluted more than coffee and also lots of caffeine is left in the tea leaves that are thrown away. So an average cup of brewed black tea will contain about 25-100mg of caffeine with the caffeine content also depending on the time for brewing. A black tea bag will contain around 55mg of caffeine and a green tea bag around 35mg. Decaffeinated black tea will contain less than 5mg.
Caffeine in beverages
The caffeine in beverages is either added during the formulation process, or occurs naturally as one of the ingredients. Energy drinks, a growing beverage category, contain caffeine typically in the amount of 75-80mg per 250ml can. A can of Coke may contain about 30-60mg of caffeine. The human body absorbs caffeine from soft drinks more slowly than from coffee.
Caffeine in cocoa and chocolate
Caffeine is found naturally in cocoa beans, so any chocolate has a little bit of the stimulant. The darker the chocolate, the higher the caffeine content with 100g of dark chocolate containing between 20-120mg of caffeine. If there is coffee or chocolate in your ice cream, expect the scoop to deliver a small jolt. A 250ml cup of cocoa beverage will contain 5-35mg of caffeine.
Now that you know how caffeine works, be cautious not to get too much of a coffee kick.
| How much caffeine is safe? Up to 400 mg of caffeine is thought to be safe for most healthy adults. | |
| Decaf coffee For coffee to have a Decaf label, the FDA regulations specify that 97% of the original caffeine must be removed from the beans. So, there is some caffeine in decaf coffee. The FDA does not require the amount of caffeine to be labelled on decaf coffee. So if you are looking for less caffeine in your cup, check the type of bean that goes into the coffee. |