At this very moment, many people are enjoying the simple pleasure of a cup of coffee. But for those watching their weight, even a single cup might make them think twice. Could frequent coffee consumption be a potential cause of obesity?
For those who enjoy coffee mixes with sugar and powdered cream, weight gain may indeed be a concern. But what about black coffee? A cup of black coffee contains only about 5 calories, and its caffeine content may even have some weight loss benefits. According to the Korean Society for the Study of Obesity, caffeine, when consumed in small amounts, can increase the body’s energy expenditure, aiding in weight loss. Especially after a meal, coffee can stimulate metabolism, assisting with both digestion and dieting.
In addition, the compound chlorogenic acid found in green coffee beans has gained attention for its potential weight loss effects. The American Chemical Society reports that chlorogenic acid helps move digested food through the stomach and intestines more quickly, promoting bowel movements. This can prevent constipation and assist in weight loss by eliminating waste more efficiently.
However, drinking coffee on an empty stomach can lead to gastritis or even stomach ulcers. People with peptic ulcers should avoid coffee altogether, and those who experience discomfort after drinking it should consider limiting their intake.
A single cup of coffee contains about 70-150mg of caffeine. The Korea Food and Drug Administration recommends a maximum daily intake of 400mg of caffeine. For example, a single coffee mix sachet (12g) contains 69mg of caffeine, while a can of coffee (180cc) has 74mg. However, certain coffees from specialty shops can contain as much as 400mg of caffeine in a single 150cc serving.
Caffeine is not only found in coffee but also in tea, soft drinks, chocolate, and even some pain relievers. For example, a 250cc bottle of cola contains 23mg of caffeine, a 30g piece of chocolate has 16mg, and a cup of green tea (one teabag) contains 15mg of caffeine.
Unlike black coffee, a cup of coffee mix, containing 1 teaspoon of coffee, 1.5 teaspoons of sugar, and 1.5 teaspoons of powdered cream, adds up to around 55 calories. Drinking two cups of coffee mix daily can result in a weight gain of about 0.5kg (1.1 pounds) over a month.
Additionally, each cup of coffee mix contains about 1.5g of saturated fat. The saturated fat in powdered cream not only contributes to weight gain but also increases the risk of cardiovascular diseases. To enjoy coffee without compromising your health, the Korean Society for the Study of Obesity recommends choosing black coffee and limiting consumption to two cups per day.
Conclusion
While coffee, particularly black coffee, offers some potential benefits for weight management and metabolism due to its low calorie content and caffeine, it's important to be mindful of how it's consumed. Coffee mixes with added sugar and powdered cream can contribute to weight gain and increase the risk of cardiovascular diseases due to high calorie and saturated fat content. On the other hand, black coffee in moderation—up to two cups a day—can be a healthier option, supporting digestion and metabolism without the added risks. However, those with stomach issues should avoid drinking coffee on an empty stomach, and it's essential to monitor overall caffeine intake from other sources to avoid exceeding recommended daily limits.
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