It’s pumpkin spice season, which means sugary, caffeinated bliss for coffee drink lovers. Meanwhile there are the soda die hards who dare not go a day without their fix. If your caffeine consumption has crept into the danger zone and you suffer the telltale signs of withdrawal, it might be time to dial it down or — gasp — quit. We asked Ochsner Health Nutrition Supervisor and Registered Dietitian Lauren Hulin Berry, RD, CLT, LDN for her expert take on the up and downsides of caffeine and — if we need to — how to navigate the process of consuming less.
How much caffeine is recommended for adults in good health? Most major health organizations say that up to 300 milligrams of caffeine per day poses little risk for most adults. However, women who are pregnant or breastfeeding should try not to exceed 200 milligrams of caffeine per day. Typically, one cup (8 fluid ounces) of brewed coffee contains between 70-140 milligrams caffeine.
Why should we consider cutting down or eliminating caffeine? Caffeine can enhance concentration, focus and even athletic performance. Too much, however, can leave us feeling irritable and jittery, raise blood pressure and interfere with sleep. You can also become dependent on caffeine — which can lead to feeling ‘foggy’ or even experiencing headaches if you don’t get your usual fix. Also, consider what you are putting in your coffee to enhance the flavor; if it is a few scoops of added sugar or sweetened creamer, you may also benefit from reducing your caffeine intake.
How do you recommend people wean themselves down or omit coffee from their diets? The first thing is monitor how much caffeine you’re consuming daily from food, drinks and even medicine or supplements. Begin to cut back gradually to minimize withdrawal — don’t quit caffeine ‘cold turkey’ as that raises the likelihood of headaches and brain fog. Instead, aim to consume one less serving either every day or every two days until you achieve your goal of moderate caffeine consumption. If you are experiencing withdrawal, you can try and split the difference by incorporating decaffeinated coffee or tea with your usual caffeinated beverage. If you get your caffeine jolt from tea, a great tip is to reduce the amount of time you steep your tea, thus lessening the amount of caffeine. Look for natural ways to get an energy boost. Exercise — even just a brisk walk — can give you a surge of energy and enhance your alertness. A full, good night’s sleep will have you feeling naturally ready to take on the day.
For the coffee lovers out there, are coffee alternatives, some of the functional beverages such as mushroom ‘coffee’ a good alternative? Of course, there are many alternative options for you to enjoy. Mushroom coffee is made by drying out mushrooms and extracting beneficial nutrients out before being blended into coffee. Mushroom coffee has less caffeine, and may have additional benefits. Studies suggest consuming adaptogenic mushroom coffee may help you sleep better, reduce stress, strengthen your memory and reduce inflammation. However, some people may run into digestive issues — especially if they have issues consuming grain. You should consult your doctor or dietitian before making the switch to mushroom coffee. Black, white, oolong and green tea all are rich in antioxidants. For an added boost, green tea has the highest concentration of catechins, a type of antioxidant linked to lower incidence of cancer and heart disease. Typically, about 30 milligrams caffeine in each cup. Matcha has also become a popular coffee alternative. The brightly colored green tea is made from powdered leaves before being mixed with milk. Matcha is higher in caffeine than green tea but will still reduce the buzz you may feel from typical coffee. Be sure to check the ingredient list, often times sugar is added to matcha to enhance the flavor of the beverage. Chai tea provides about half the caffeine of regular coffee and is a great source of antioxidants. Try each to find out which flavor profile your palette prefers.
Can you talk a little about the health risks of caffeinated sodas? It’s no secret soda is not good for your body. Even diet sodas have come under scrutiny lately for their ingredient list, including aspartame as a sweetener, which the World Health Organization has officially declared a possible carcinogen. Caffeinated sodas can also raise your blood pressure, cholesterol, risk of heart disease and diabetes.
How can people kick caffeinated sodas and what are some alternatives to ease the process? Just as you would limit your caffeine intake, do the same with sodas. Reduce your intake little by little, day by day. Instead of ordering a large, order a medium — then gradually reduce your size until you’re opting for water. If you’re missing the bubbles and fizz, there are plenty of sparkling waters with little to no sugar added that can give you what you’re craving. If caffeine is the reason you’re dependent on sodas, once weaned off, replace your caffeine intake with herbal teas or sparkling water.
Is there anything you’d like to add? Limiting your caffeine intake can seem like a big feat to accomplish, especially if your body has become use to it. The absolute best way to help you cycle it out in a healthy manner is to consult a registered dietician nutritionist. They can formulate a program to fit your needs and lifestyle — along with recommending some of the best products that will still keep you motivated throughout the day.
Lauren Hulin Berry is a nutrition supervisor and registered dietitian for Ochsner Health. Prior to her current role, Berry was the NOLA dietician for Ochsner’s Eat Fit, a nonprofit initiative that highlights the better-for-you items on restaurant menus.
Rishi Tea & Botanicals Chocolate Chai is a black tea blend with rich chocolate notes, a hint of coconut and the cinnamon and clove chai lovers crave. Available at Whole Foods and rishi-tea.com.
Ippodo Tea Sayaka blend ceremonial grade matcha is a light green tea with a sweet aftertaste. It’s great for those new to matcha. Available online at ippodotea.com.
Dandy Blend Coffee Alternative is a caffeine-free herbal drink made with dandelion and chicory root. It mimicks the aroma & flavor of coffee. Available locally at Rosalie Botanicals or online at dandyblend.com.
