Truth About Coffee

Caitlin Reid answers
your questions about coffee

When dietitian, Caitlin Reid, meets with clients, she's often asked questions about coffee's place in a balanced diet. Caitlin is an Accredited Practising Dietitian and Accredited Exercise Physiologist and is the author and founder of Health & the City® - a book and corporate wellness business that helps the hectic urbanite navigate their way through this fast-paced urban existence. More »

With a keen interest in getting the most out of life, Caitlin knows how hard it is to juggle career goals, family and friends, a relationship and personal development, all while trying to make health a priority in life. Forget about being too busy - Caitlin almost effortlessly entwines health into the lifestyle of any city dweller.

Caitlin works as the club dietitian for the South Sydney Rabbitohs, consults to the Australian Healthy Food Guide magazine and Ninemsn's Shape Mate Website, has a private practice at Balmain Sports Physio and is a sports nutrition lecturer at The Australian College of Physical Education.

Through Health & the City, Caitlin educates employees of Australian businesses on healthy living and empowers them to achieve the elusive work-life balance. Caitlin has also discussed nutrition and health topics on Kerri-Anne, TNT, A Current Affair, Today Tonight, Swish TV and a number of radio stations throughout Australia.

Here are some common questions about coffee, along with her answers. Consider it a free consultation!

1. What does coffee have to do with wellness?

Coffee is one of life's great pleasures and contributes to wellness in various ways. In addition to providing an experience to savour and enjoy, many of us consume coffee for its natural “pick me up” effect. In fact, low to moderate consumption of up to 3-4 cups of coffee over the course of the day, can boost energy levels and improve alertness and concentration.^[1,2,3] For others it's the perfect way to catch up with friends. Coffee also is a natural source of antioxidants.^[1,4] This means you can feel good about enjoying your favourite coffee drink.

2. How many cups of coffee can I drink per day?

Like most things, moderation is the key. The generally accepted level of moderate coffee consumption is between three to four cups of coffee a day.^[1] Research shows enjoying low to moderate consumption of coffee, as part of a balanced diet has a positive effect on one's overall health and wellbeing.^[1] However, if you have a heart condition, are pregnant or are sensitive to caffeine, you should consult your health professional for individual advice.

3. Is instant coffee natural?

Yes, coffee including instant is 100% natural. Coffee is made of coffee beans, which are found in coffee berries native to subtropical Africa, Asia and South America.^[5] Instant coffee is made by brewing large quantities of ground roasted coffee and then concentrating it by evaporating the water component. The strong tasting brewed coffee is then dried using one of two techniques: freeze-drying or spray-drying.

Freeze-drying: The coffee concentrate is deep-frozen, causing the water particles to form ice crystals. The ice particles are then extracted by drying in a vacuum chamber and what's left is freeze-dried instant coffee. Freeze-dried coffee is the highest quality instant coffee, with a more rich aroma and smooth taste than granulated coffee. Granulated coffee is produced using the spray-drying technique. Freeze dried coffee particles are larger, stronger and provide better aroma retention than granulated coffee particles.

Spray-drying: The concentrated coffee is sprayed into the top of a high tower together with hot air. Due to the heat, the water evaporates as it falls to the bottom of the tower. This powdered coffee can now become granulated using equipment which moistens the powder particles which then stick together to form the granules. The moistened granules are then dried using hot air. Granulated coffee is of a lower quality in taste and aroma versus freeze-dried coffee due to the high temperatures needed for this process.

At the end of the process, the coffee particles are packed into airtight jars which you see on your supermarket shelf. Now you can feel good about enjoying your coffee, knowing it is 100% natural.

4. How many kilojoules are in a cup of instant coffee?

Without sugar and milk, coffee is low in kilojoules containing approximately 25kJ (6 calories) per 250ml of coffee. A cup of instant coffee with 30 ml of skim milk and no sugar contains just 53kJ – that's 12 times fewer than a 375ml can of cola-based soft drink.^[6]

5. How can I limit the amount of kilojoules in the coffee I drink?

It's not black coffee itself that contains the majority of kilojoules in your cup, but the ingredients you add to it. The kilojoule content of your coffee will increase with the addition of sugar, full cream milk, syrups, whipped cream, chocolate and other popular additives. For every teaspoon of sugar you stop adding to your coffee, you will save 68kJ, while for additions such as syrups and whipped cream you can save a lot more. Enjoying a 250ml cup of instant coffee, minus the trimmings, contains approximately 25kJ and can fit into a shape management program.^[6] However, coffee should always be consumed in moderation. For individual shape management advice, consult your Accredited Practising Dietitian.

6. What are antioxidants?

Antioxidants are found in fruits, vegetables, nuts and wholegrains, and have been proven to help the body balance the effects of excessive free radicals.^[7] Free radicals form during natural bodily processes such as respiration and are scavengers that upset body chemistry. Research shows that consuming foods rich in antioxidants can have positive benefits. Coffee, which comes from coffee berries, is another natural source of antioxidants.^[4]

7. What level of antioxidants does coffee contain?

Coffee is a natural source of antioxidants and contains more antioxidants than green and black tea.^[8] The level of antioxidants in coffee varies depending on the type of beans used and how much they have been roasted, but on average research shows coffee contains 97mg of polyphenol antioxidants per 100g.^[4] In Moccona Classic Medium Roast, there is 80mg of polyphenol antioxidants in 100mL of black coffee.

8. What is caffeine and does coffee contain caffeine?

Caffeine is a stimulant and it is naturally present in coffee, and also in other foods such as tea and chocolate. A 250ml cup of instant coffee on average contains 70 mg of caffeine.^[1,6,9] The table below shows the levels of caffeine present in the most common sources. Use this table to familiarise yourself with the amount of caffeine you may be consuming in your diet.^[1,6]

9. How much caffeine can I consume?

Like most things, it's best to consume caffeine in moderation. Research shows the generally accepted limit of caffeine per day is 300mg.^[1,9] As reported by the Food Standards Australia New Zealand^[1,9] at low to moderate levels of consumption, caffeine is associated with an increase in mood, energy, alertness and concentration. If you have a heart condition, are pregnant or are sensitive to caffeine, you should consult your health care professional for individual advice. Some studies have demonstrated that consumption of caffeine, over 500mg per day, can have negative effects including increased anxiety and reduced ability to sleep if consumed around bedtime.^[1]

10. Does decaffeinated coffee contain any caffeine, even small amounts?

Yes, all decaf coffee contains caffeine, however only very small amounts. All decaf coffee contains less than 0.3% caffeine, or less than 3g/kg.

11. Does coffee dehydrate?

The National Health and Medical Research Council's (NHMRC) Nutrient Reference Values recommend that males and females consume 10 and 8 cups of fluid respectively each day.^[10] Coffee, along with other popular hot and cold drinks, is recognised as an important source of fluid in the diet when consumed in moderation (up to three or four cups of coffee a day, as part of a balanced diet and lifestyle). Despite popular beliefs, research shows that coffee does not cause dehydration. While the caffeine in coffee may initially cause a mild diuretic effect, this diminishes with regular consumption.^[11] This means caffeine-containing drinks such as coffee can contribute to daily fluid intake and balance, if consumed in moderation. However, water still remains the best fluid source when trying to increase daily fluid intake.

12. Can coffee be consumed during pregnancy?

You should consult your doctor or health care professional for advice regarding coffee consumption and pregnancy.

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