Caffeine and Its Metabolic Effects
Caffeine and Its Metabolic Effects
Caffeine is a stimulant found in more than 60 plant species, including coffee beans, cacao beans, and tea leaves. You can consume it through coffee, tea, or soft drinks. It is a central nervous system stimulant that can lead to enhanced attentiveness. One consumes caffeine to stay awake and alert, and overcome tiredness. It is the primary active ingredient in coffee. While other sources also have caffeine, an average cup of coffee carries 75-100mg of it. However, this level varies across the world as preferences differ.
Metabolism involves a set of chemical reactions in the body. These processes produce and use energy. According to a study, metabolism depends on gender, race, exercise, diet, age, and diseases. As a result, the metabolic rate is different for different people. For example, some have a high metabolic rate, requiring food consumption more frequently than others.
According to research, caffeine increases energy metabolism throughout the brain. In addition, caffeine has hormonal effects on our body, like activating noradrenaline neurons and releasing dopamine. Therefore, moderate caffeine intake may cause positive physiological consequences like improved cognitive performance. But too much caffeine consumption can affect sleep and cause anxiety.
Research has recently found that caffeine can increase metabolic rate and influence weight loss. For example, one study found that in lean and post-obese (not obese anymore) individuals, 100g of caffeine increased the metabolic rate by 3-4%. Since increased metabolism aids in losing weight, caffeine can also regulate metabolism for weight loss. However, taking precautionary measures while using caffeine is better because it can cause some adverse effects.
Caffeinated Products
You can find caffeine in coffee, tea, chocolates, etc. The amount of caffeine in each product will vary. You can use the following chart to know approximately how much caffeine is in these beverages. The information is according to research in the United States, so the amount of caffeine in India might vary slightly.
Around 350ml of these drinks, the amount of caffeine present (in milligrams) is:
Instant coffee: 140mg
Expresso: 480mg
Plain or brewed coffee: 200mg
Green tea: 68mg
Black tea: 72mg
Brewed tea: 80mg
Coca-Cola classic: 35mg
Despite the amount of caffeine in different drinks, expresso has the highest amount, followed by brewed coffee and soft drinks. According to the USDA (United States Department of Agriculture), 100g of dark chocolate contains 43 mg of caffeine, and 100g of milk chocolate contains 20g. It would help if you kept these in mind because too much caffeine (more than 400mg) can be harmful.
Careful Caffeine Consumption
Caffeine has positive and negative effects on the body. Therefore, to avoid the harmful effects of caffeine, one must be aware of how much of it one consumes.
The European Food Safety Authority (EFSA) published a study in 2015 on safe levels of caffeine consumption. According to this study, for an adult weighing 70kg, doses of caffeine up to 200mg are not a concern. For women who are not pregnant and men, up to 400 mg of caffeine per day wouldn’t cause any issues. For pregnant women, up to 200mg per day might be accepted but not more than this level. Additionally, the EFSA cautioned that, in some adults, a single intake of 100 mg of caffeine could shorten sleep duration.
The allowance of children to consume caffeine in the form of coffee or tea is still a topic of debate. One review of studies points out that caffeine affects children’s growth and development in a positive way. It found that you can use caffeine to treat Attention-deficit Hyperactivity Disorder (ADHD) as it increases arousal. In addition, children who consumed caffeine had more strength and physical performance during exercise. However, it causes negative disturbances in the sleep cycle and might increase symptoms of depression.
Most paediatricians do not recommend caffeinated products, especially energy drinks and coffee, for children under 12 years of age. For those aged 12-18, the caffeine consumption limitations are 100mg daily. However, it is essential to note the sources and amount of caffeine to ensure that there is no overdose.
Caffeine Consumption and its Effects
Caffeine goes into the bloodstream and body tissues after oral ingestion. Around 45 minutes to 1 hour after intake, absorption is complete. This time frame may be shortened or lengthened in specific populations, including pregnant women, smokers, and those with impaired liver function. The effects of caffeine can be observed as little as 20 minutes after consumption. Caffeine has a half-life of around 5 hours. It means that after 5 hours, half of the caffeine consumed is still in the body. The excess caffeine that is present produces effects that last longer than 5 hours.
Research has shown that consuming caffeine can reduce symptoms of Parkinson’s disease, such as tremors. It also acts as a protective factor against the onset of this disease. Other benefits include improvement in mood, reaction time, the speed at which one can process information, attention, and awareness.
The role of caffeine in weight loss and increasing metabolism is now the focus of research. Since maintaining proper body weight will reduce the risk of obesity, being overweight, cardiovascular diseases, diabetes, stroke, and metabolic syndrome.
One study found that lean women who consumed coffee burned more calories than obese women who also had coffee. Although obese women burnt calories, it was a smaller amount. In thin women, the effects of caffeine lasted longer (during the night), which helped in burning more calories.
According to a study, caffeine similarly influences the metabolism of older and younger adults. However, in older adults, there is a more significant impact on calcium metabolism and its effect on bones. In addition, other factors like gender, hormonal levels, medications, liver disease, smoking, diet, and obesity also influence how caffeine works in individuals.
Consuming caffeine might be beneficial for various reasons in the short term. However, with continuous consumption, ‘caffeine tolerance’ develops. That is when the effects of caffeine diminish with time. Therefore, the person needs to consume more caffeine to have the same effects as the first few times.
Some people may have undesirable side effects if they consume caffeinated foods or beverages in excess. These include anxiety, hyperactivity, agitation, and having trouble sleeping.
There are a few adverse effects of excess caffeine consumption. These include:
It might overstimulate the brain and lead to confusion.
Can cause headaches and irritability
Palpitations or irregular heartbeats and a rapid heart rate might occur because of an increased amount of caffeine in the body.
Nausea, vomiting and diarrhoea
Increased urination
It might cause anxiety or sometimes even panic in susceptible individuals, e.g., those with anxiety or panic disorders
If people who have consumed caffeine in large quantities suddenly stop drinking caffeine, they might experience ‘caffeine withdrawal’. The symptoms are anxiety, confusion, irritability, vomiting, sleepiness, and in some cases, tremors and hallucinations.
Note
You can primarily find caffeine in coffee, tea, energy drinks, and chocolates. It has positive effects such as increasing alertness and reaction time, reducing tiredness, facilitating weight loss by increasing metabolism and improving mood. The recommended level of caffeine for adults is up to 400 mg daily. Consuming more caffeine will result in adverse effects like anxiety, increased urination, tremors, etc. Caffeine consumption is not advisable for children.
Relation between Metabolism and Caffeine
Metabolic health signifies the balance in the rate of metabolism. Conversely, a person with poor metabolic health is likely to have high blood pressure, high cholesterol levels, low levels of good HDL cholesterol, high blood sugar, and a large waistline.
Caffeine increases metabolism, thereby helping in weight reduction by burning more calories. According to a study, metabolic rate increased significantly 3 hours after caffeine ingestion in normal and obese individuals. In addition, in those with average weight, there was greater fatty acid breakdown (which helps reduce weight) than in obese individuals.
Data suggests that genetic factors also play a crucial role in how a person reacts to caffeine and in evaluating how much coffee the person wants to have. Therefore, problems with these genes will lead to disturbances in metabolism after consuming caffeine.
Type 2 diabetes results from high blood sugar levels. It, in turn, influences metabolism. One study found that the risk of type 2 diabetes decreased in young and middle-aged women when they moderately consumed caffeine. However, these results were obtained only in participants drinking coffee but not tea. These studies show that there is an association between metabolism and caffeine.
Effects of Caffeine on Metabolic Health
Increased Metabolic Rate
The Resting Metabolic Rate (RMR) refers to the rate at which calories are burnt by the body when at rest. A person’s ability to lose weight and the quantity of food they consume without gaining weight depends on their metabolic rate. Caffeine increases the RMR by about 3-11%, and higher doses have a more significant impact. It is because caffeine increases the calories burnt while at rest by rising RMR. The rise in metabolism is because of a boost in fat burning.
Unfortunately, this increase in metabolism is less noticeable in those who are overweight or obese. According to a study, coffee enhanced fat burning by up to 29% in lean individuals while only increasing it by 10% in obese people. The impact is more significant in younger people and also seems to diminish with age. Nevertheless, caffeine in most people increases the metabolic rate.
Fat Tissue Breakdown
Caffeine stimulates the neurological system, which signals the fat cells. You can achieve this signalling by increasing the adrenaline levels in the blood. Adrenaline is the hormone that signals the fat tissues to start breaking down fat and release them into the bloodstream.
A negative energy balance occurs when a person consumes fewer calories than what is required by the body. That is where energy input is less than the energy expenditure. This type of energy balance usually results in weight loss. You can achieve this negative energy balance by consuming less or exerting more through physical activities. Drinking a cup of coffee or tea can also help boost metabolism and aid in weight loss.
Long-term Weight Loss Effects
Humans develop a tolerance to caffeine’s effects over time. Caffeine tolerance occurs when the impact of caffeine decrease over time with regular consumption.
Even if caffeine doesn’t help long-term to burn calories, it has the potential to reduce one’s appetite. A study found that a moderate amount of coffee (which contains caffeine) can reduce energy intake in the next meal and throughout the day. This effect was prominent in obese and overweight individuals.
You can do ‘caffeine cycling’ by reducing the amount of caffeine intake or by stopping caffeine consumption for a while. This period can be between 2-8 weeks, depending on caffeine consumption. This cycling will help sustain caffeine’s effects, including increased alertness, weight loss, and mood improvements.
Note
Caffeine intake increases metabolism, reduces fat tissues, and provides long-term weight loss results. Effects are more visible in lean people than in overweight or obese individuals. You can do caffeine cycling to sustain the effects of caffeine for a long time. That is where a person stops or gradually reduces caffeine consumption for a while.
Factors Affecting Caffeine Consumption and Digestion
How caffeine gets digested in the body depends on various factors. Below are some of how caffeine may be processed and utilised by the body and can be affected by various individual, non-genetic factors.
Liver Illness
The primary organ involved in the metabolism of caffeine is the liver. Research on the possible effects of specific liver conditions, such as cirrhosis and hepatitis B or C, reveals that they may cause impaired caffeine elimination in proportion to the severity of the disease.
Smoking History
According to research, smoking increases the rate of caffeine digestion due to enzyme activation and speeds up caffeine clearance. Therefore, it will result in diminished effects of caffeine. Conversely, if a person stops smoking, it decreases caffeine clearance. Consequently, it also restores the natural rhythm of caffeine metabolism.
Diet
Several dietary variables may also impact the metabolism of caffeine. For example, consuming grapefruit juice increases half-life by 31% and reduces caffeine clearance by 23%. It simply means that caffeine stays in the body for longer, producing long-lasting effects.
Brassica vegetables include cabbage, broccoli, cauliflower, turnip, brussels sprouts, kale, etc. A study found that consuming brassica vegetables stimulates caffeine metabolism. In addition, plasma caffeine levels (in the blood) increased in participants who consumed caffeine.
Pregnancy
Caffeine metabolism slows down during pregnancy, especially in the third trimester. It results in an increase in caffeine half-life and a decrease in the activity of the critical enzyme involved in caffeine metabolism. A few weeks after childbirth, the metabolism of caffeine returns to normal. Caffeine half-life is nearly doubled by oral contraceptive use, especially in the second half of a menstrual period (the luteal phase).
Alcohol Consumption
Caffeine does not alter the motor or psychiatric symptoms of alcohol intoxication. It also doesn’t reverse the negative impact of alcohol on physical abilities.
Medications
Some medications may change caffeine’s pharmacokinetics (absorption, metabolism, excretion, and spreading of drugs). Therefore, healthcare practitioners should examine how specific drugs would affect caffeine consumption. In addition, consulting experts would help better understand the possibilities of taking medication alongside caffeine consumption. That is especially so if the effects of caffeine are not very evident even after consuming moderate to large quantities.
Genetic Issues
Genetics can influence whether a person develops side effects. It is rarely the case, but it might be safer to have an allergy test before consuming caffeine.
Metabolic Syndrome Diet
Metabolic syndrome is a combination of multiple diseases or metabolic abnormalities. It is a group of metabolic disorders, including dyslipidemia, hypertension, impaired glucose tolerance, and a tendency to develop abdominal fat. However, having one of these conditions does not imply you have metabolic syndrome but having even one of the conditions increases your chances of developing the others. A person with metabolic syndrome is more likely to develop heart disease, diabetes, stroke, and conditions caused by fatty deposits in the artery walls (atherosclerosis).
Numerous studies have suggested that people with metabolic syndrome may benefit from intensive lifestyle changes such as dietary modifications and physical activity. For example, certain foods make you feel too full or lethargic. However, because you eat them regularly, you do not always consider the reasons or get to the bottom.
Checking your current weight is a simple way to understand your body’s response to blood glucose levels and metabolic health. If you are outside the acceptable range, your metabolic health is suffering.
Metabolic Syndrome: An Introduction
Metabolic syndrome occurs when many metabolic abnormalities, including obesity and insulin resistance, arise simultaneously in an individual. A group of risk factors indicates a dysfunctional metabolism, increasing the chances of developing diabetes and heart disease. For example, obese, insulin resistant, with a family history of type 2 diabetes, or consuming a large number of saturated fats have a higher risk of developing metabolic syndrome.
Extended periods of unhealthy eating and lack of physical activity are the primary factors leading to metabolic syndrome. Therefore, one should focus on diet and exercise therapy to reverse metabolic syndrome. The metabolic syndrome diet, a comprehensive approach to managing metabolic abnormalities, aims to reduce the total calorie and saturated fat intake. This dietary modification provides the most significant health benefit by increasing the consumption of fresh fruits, vegetables, whole grains, and monounsaturated fats.
Note:
Metabolic syndrome is not a disease. Instead, it is a cluster of factors indicating a dysfunctional metabolism, and this malfunction leads to chronic health conditions. The best ways to prevent metabolic syndrome are to lose extra weight, regular exercise and have a healthy diet with foods high in fibre, low in fat, and rich in vitamins and minerals.
Signs and Symptoms
Metabolic syndrome has almost no symptoms. However, if you suspect a metabolic condition, you should have your blood glucose, blood pressure, and cholesterol levels checked. Among the warning signs are:
A waist measurement of at least 40 inches for men and 35 inches for women (measured across the belly)
Having a blood pressure of more than 130/80 mm Hg
An elevated triglyceride level (more than 150 mg/dl)
Having a fasting blood sugar level of more than 100 mg/dl
A low-density lipoprotein level of less than 40 mg/dl in men or less than 50 mg/dl in women
The symptoms depend on which of the five conditions you have. Some signs are obvious, while others are not easy to detect. For example, individuals with high blood sugar might experience blurred vision, increased thirst, tiredness, and increased urination (especially at night). At the same time, high blood pressure, high blood triglycerides, and low HDL cholesterol usually do not cause any symptoms.
Individuals with metabolic syndrome are up to five times more likely to develop type 2 diabetes and three times more likely to develop heart issues than individuals who do not have metabolic syndrome.
Causes of Metabolic Syndrome
Numerous characteristics of metabolic syndrome are linked to “insulin resistance,” even though the specific origin of the illness is unknown. Insulin resistance causes cells to react poorly to insulin, making it difficult for glucose to enter the cells. As a result, even when your body produces increasing amounts of insulin to lower your blood sugar, your blood sugar levels rise.
Hereditary and environmental causes may contribute to insulin resistance. Dietary practices, physical exercise, and disrupted sleep patterns (such as sleep apnea) are all lifestyle factors. Some studies claim that long-term stress-related hormone shifts cause abdominal obesity and higher blood lipid levels (triglycerides and cholesterol). Age, problems with body fat distribution, and genetics change a person’s ability to break down fats (lipids) in the blood. These factors contribute to metabolic syndrome.
The Metabolic Syndrome Diet: A Nutritional Approach
Diet plays a vital role in the rectification of any disease. Studies have demonstrated that lifestyle adjustments involving dietary modification and physical activity improve metabolic profiles. Experts worldwide suggest that people with high glucose and blood pressure must consume less sugar and salt. One of the popular ways to combat triglycerides and lower HDL cholesterol is to opt for healthier and fuller meals rich in complex carbs, proteins, and monounsaturated fats.
A diet low in saturated fat but rich in monounsaturated fats improves metabolic conditions. The metabolic syndrome diet incorporates complex carbohydrates from legumes and foods high in fibre, primarily vegetables, fresh fruits, and olive oil. The rich macronutrient combination is beneficial to all individuals. Compliance with a healthier lifestyle and diet is more important than adherence to a specific dietary pattern. Fruits, vegetables, low-fat dairy foods, nuts, olive oil, and whole grains can help improve metabolic health. Foods rich in MUFAs and PUFAs improve the lipid profile and increase insulin sensitivity. Proteins in the diet are associated with increased satiety, insulin secretion, and preservation of lean body mass during weight loss; all are necessary for managing metabolic syndrome.
Metabolic Syndrome Diet: Foods to Eat
Fruits and Vegetables
Fruits and vegetables are rich in vitamins and minerals such as folate, vitamin C, potassium, and many others. In addition, it contains a lot of dietary fibre, which helps prevent many health problems. Fruits and vegetables contain the right balance of nutrients that aid in metabolism. Among them are apricots, artichokes, avocados, blueberries, broccoli, and green leafy vegetables.
Whole Grains
Including whole grains rather than refined grains in the diet boosts weight loss by lowering the number of calories retained during digestion, which allows rapid metabolism. Furthermore, whole grains contain a variety of vitamins and minerals. It is especially high in fibre, which is beneficial for glycemic control and insulin sensitivity. As a result, whole grains boost metabolism and protect against metabolic diseases. Whole grains include brown rice, barley, oatmeal, whole-wheat flour, and others.
Omega-3 Fatty Acids
Several studies have linked omega-3 to a lower risk of metabolic syndrome. Alpha-linolenic acid, also known as omega-3, is a type of essential fatty acid that helps to prevent heart disease, neurological disorders, hypertension, and other conditions. Omega-3 fatty acid-rich foods include flax, chia, pumpkin seeds, olive oil, nuts like pine, walnuts, almonds, navy beans, avocados, and fish like salmon, sardines, tuna, mackerel, and trout.
Potassium
Potassium-rich foods help balance blood pressure. Consuming foods rich in sodium increases blood pressure. Potassium helps curb the effects of sodium and prevents hypertension. Some foods high in potassium include bananas, tomatoes, avocados, black beans, lentils, yoghurt, grapefruit, and mushrooms.
Protein-Rich Foods
Protein has a higher thermogenic effect than fats or carbohydrates. Therefore, a high protein intake increases metabolism and the number of calories burned. Furthermore, protein is essential for weight loss since it promotes appetite suppression. Therefore, protein-rich foods are among the best choices for increasing metabolism among overweight people.
Protein-rich foods include eggs, milk, lentils, flaxseeds, chicken, quinoa, beans, yoghurt, nuts, legumes, fish, and many more. Eggs are high in protein and are an ideal breakfast choice for people who want to speed up their metabolism. Flaxseeds are high in fibre and provide reasonable amounts of protein, and can help manage the metabolic syndrome.
The benefits of green tea are no secret. Several studies suggest that green tea increases fat metabolism. Many of the beneficial effects of green tea for metabolic syndrome come from its catechin, particularly epigallocatechin-3-gallate (EGCG) content. Furthermore, dark green, leafy vegetables like kale, spinach, etc., boost metabolism.
Note
The dietary modification related to metabolic syndrome almost resembles a typical Mediterranean diet. A nutritional combination of fresh fruits, vegetables and whole grains, green tea, and foods high in omega-3 fatty acids helps manage the metabolic syndrome. It is also vital to drink calorie-free drinks or plain mineral water while limiting sweet beverages.
Foods to Avoid
When dealing with metabolic syndrome, it is critical to remember what to eat and what not to eat. Avoid foods high in refined sugar, high carbs, animal fat, fried food, processed meat, and saturated fats. Some of the common food items to avoid include:
Artificially sweetened beverages. Including sweetened teas and sports drinks
Sugar and baked goods
Soda and aerated drinks
Alcohol
Red meat
Salty snacks and other high-sodium foods
Ways to Incorporate Metabolic Syndrome Diet
A healthy diet can help improve or even reverse metabolic syndrome. The following dietary guidelines can help reduce the progression of metabolic syndrome. However, remember that it’s best to work with a registered dietitian to find the right plan for you.
Eat more legumes and vegetables. You should try to have at least one cup of leafy green vegetables and 2-3 cups of other vegetables per day. In addition, include legumes, such as bean soups, baked beans, or bean salad, twice a week in your meals.
Use olive oil in your salads or on vegetables rather than animal fats.
Include fish high in heart-healthy fatty acids in your lunch or dinner. But, of course, it is always better to opt for baked or grilled fish rather than battered and deep fried.
Keep the meat portions small. Try to have grilled or baked lean meat.
Avoid too many fruit juices. Instead, shift to fresh fruits. Fruits with low-fat yoghurt make the perfect snack in between meals.
Ways to Prevent Metabolic Syndrome
Exercise
Diabetes, cardiovascular disease, hypertension, and other conditions are all part of metabolic syndrome. Regular exercise can help prevent these conditions. Most types of exercise help maintain overall fitness. Moreover, exercise regulates fat and glucose metabolism and increases insulin sensitivity, improving blood pressure control. The general recommendation for exercise intensity to prevent cardiovascular diseases is 30 minutes of moderate exercise five times per week, which is at least 150 minutes per week.
Healthy Diet
A nutritious diet can lower blood pressure, insulin resistance, and cholesterol. Consult a nutritionist or your doctor for suggestions on a healthy diet. Those with high blood pressure and an increased risk of cardiovascular disease benefit from a diet low in saturated fats, Trans fats, cholesterol, and sodium. In addition, experts advise a diet rich in fruits and vegetables, lean protein, legumes, low-fat dairy, and whole grains.
Weight Management
Maintaining a healthy weight for healthy metabolism is crucial. A successful weight-loss program is the foundation of healthy living. It promotes the prevention of excess body weight or weight gain. Moreover, rather than “weight loss,” the primary goal should be to achieve a healthy weight.
Because multiple weight loss management tips and methods are widely available online, deciding which one to use can be difficult. Since everyone is unique, so are their approaches to weight management. The best practice is to recognise what your ideal weight should be. Physical activity should increase as part of a healthy weight loss plan.
Weight loss is a long-term process that requires consistent and active efforts. You may be mistaken if you believe intense workouts, extreme restrictive diets, skipping meals, or ignoring all fats will produce sustainable results. A successful weight loss journey combines several factors, such as changing your lifestyle and eating habits. In addition, you need to make holistic choices and have patience.
Stress Management
Psychosocial stress might increase the risk of metabolic diseases such as obesity, cardiovascular disease, and type 2 diabetes mellitus.
Stress activates the sympathoadrenal system and the hypothalamic-pituitary-adrenocortical (HPA) axis. Catecholamine release, vagal withdrawal, cortisol secretion, and renin-angiotensin system activation are part of the defence reaction due to stress. These mediators perform functions that help the individual during times of short-term stress. Epidemiological studies have found links between excessive psychosocial stress factors and cardiovascular disease. Therefore, to enhance metabolic health, it is essential to manage stress.