Is coffee healthy for us and how much is it recommended to consume?

For years, coffee was labeled as the enemy of health. Old studies indicated a connection between its consumption and heart problems and even an increased risk of mortality. Over time, the researchers realized that the picture is more complex – people who drank a lot of coffee also tended to smoke more, eat less healthily and lead a less balanced lifestyle. That is, the coffee was “blamed”, but not necessarily rightly. When the researchers took these habits into account, the picture changed completely: coffee is no longer considered dangerous as previously thought, and it seems that its moderate consumption makes it possible to integrate it into a healthy diet. Beyond caffeine, coffee beans contain hundreds of active components, including antioxidants, which may explain some of the benefits associated with it.

How much caffeine is considered safe? Up to about 400 mg of caffeine per day (about 3-4 cups of coffee) is a safe amount for most adults. For pregnant women, on the other hand, the recommendation is up to 200 mg per day, and for adolescents up to 100 mg per day.

Where is caffeine in the diet?

About 80-100 mg of caffeine per glass – improves alertness and concentration, along with other compounds with health potential.

About 30-50 mg per glass – green and black tea come from the same plant, but they undergo different processing, and also contain al-theanine, which may moderate the effect of caffeine.

About 20-40 mg per 100 grams – also contains fat and sugars along with other nutrients.

Very rich in caffeine – about 40-80 mg per gram. This is a tropical plant that is common in drinks and supplements, so it is easy to over-consume it.

And what about energy drinks??

They are also a source of caffeine (80-200 mg per can), but here it is already a different story – it is usually an ultra-processed product, containing sugar or artificial sweeteners, so it is recommended not to consume it regularly.

Bottom line, caffeine is not an enemy, it’s all a matter of dosage, timing and context. When consumed consciously, it can be well integrated into the daily diet and contribute to alertness and function, and possibly to health. Moreover, one should remember that a cup of coffee is not only caffeine but also a small moment of fun and relaxation during the day.

Liron Ofek David the director of the Clinical Nutrition Unit of Klalit in the South District