Unraveling the secrets of caffeine in your cup of coffee
The best part about coffee apart from its taste is its magical power to turn a sluggish human being into an energetic, productive super-robot! This magic is of course the doing of our good old caffeine. This article puts caffeine under the microscope and will help you understand how much caffeine your cup of coffee has.
How much caffeine is too much caffeine?
Before we dive into the world of caffeine, it is important to know that there are recommended levels of caffeine for a person. It is advised to adhere to these levels to reap the benefits of caffeine without any of its adverse effects.
According to the Food and Drug Administration (FDA), adults can consume up to 400 mg of caffeine daily. That adds up to about 4-5 cups of coffee a day. For pregnant women, the recommended levels are about 200 mg a day. While these are generalized levels, it is essential to consider factors like caffeine tolerance, health, sleep, and medication. Some people are more sensitive to caffeine than others. It can be a good idea to ask your doctor about the healthy level of caffeine based on your body and your needs to make sure you are staying away from its side effects.
How does caffeine help?
Now that we’ve looked at how much caffeine we should consume, let’s look at the more fun part - why we should consume caffeine! Caffeine offers plenty of benefits that are quite versatile in nature. The first and most common reason for coffee lovers is the energy boost you get from caffeine. Caffeine is a great energizer and helps in improving alertness. Quite a lot of studies indicate the benefits of caffeine for the liver. Consuming caffeine is good for the liver as it protects it from liver-related diseases.
Now that we've explored the appropriate amount of caffeine consumption, let's delve into the reasons why indulging in caffeine can be so delightful! Caffeine offers a plethora of benefits that are remarkably diverse in nature.
For many coffee enthusiasts, the primary and most common reason to savor caffeine is the invigorating energy boost it provides. Caffeine acts as a fantastic energizer, enhancing alertness and revitalizing the senses. Numerous studies have highlighted the positive effects of caffeine on the liver. Regular consumption of caffeine has been found to be beneficial for the liver, offering protection against liver-related diseases. Caffeine is also beneficial for heart health and is linked to a longer lifespan. Caffeine has been associated with a lower risk of diabetes, stroke, respiratory issues, and infections. In terms of mental health, caffeine is also known to improve your overall mood, help with depression and increase brain activity.
How much caffeine does a cup of coffee contain?
Since every cup of coffee is packed with these health benefits and delicious goodness, let’s now look at how much caffeine each cup contains. Since the sizes of different coffee shops and cups are all different, the actual amount of caffeine in them will differ. On average though, one 8-ounce or about 250 ml cup of coffee contains about 80-100 mg of caffeine.
Factors that affect the amount of caffeine
The amount of caffeine in a single cup of coffee is affected by numerous factors. Let’s take a look at some of them:
- Type of bean: The Robusta bean is richer in caffeine than the Arabica bean with nearly double the amount. A good hack to drink more coffee without exceeding the caffeine limit is to drink more Arabica coffee instead of Robusta.
- Method of brewing: The amount of time needed for extraction, the temperature of water, and the method of brewing all contribute to the amount of caffeine. Quicker extractions will generally have lesser caffeine.
- Type of grind: Coarser grinds tend to have lesser caffeine than finer ones since they provide less area of contact with water while brewing.
- Amount of coffee: The amount of coffee used in each cup also determines the caffeine content. Some people like their coffee strong while some prefer more milk and cream, in turn consuming lesser caffeine than their strong coffee counterparts.
- Type of roast: As a general rule, the lighter the roast, the higher the content of caffeine in it. As the roast gets darker, however, the richness of the flavor is increased.
- Size of the cup: The most obvious ruling factor is of course the size of the serving cup. Coffee shops often have three to four different serving sizes that affect the amount of caffeine in each cup. Even at home, a larger mug will contain more quantity of coffee compared to a smaller one and hence will have more caffeine!
- Altitude: Yes! Evidently, coffee that’s grown at higher altitudes contains less caffeine!
Different coffees and their caffeine levels
Apart from these multiple factors, the type of coffee drink also affects the caffeine levels since different beverages use different proportions of coffee. For example, a single shot of espresso contains roughly about 75 mg of caffeine while a decaf shot contains only about 8 mg at most. Instant coffee, which is the easiest to make, has about 60 mg of caffeine in it. A latte or a cappuccino contains about 100 mg of caffeine. The French Press method gives around 110 mg per cup. One of the highest contents of caffeine apart from espresso is the cold brew with around 140 mg of caffeine a cup.
Caffeine round the clock!
Looking at these numbers, it's wise to choose the right timeframe to drink your coffee as you might drive away your sleep if you drink it too late! Ideally, for early risers, the best time to drink the first cup is between 9 and 11 am. Since the effects of caffeine last for around 6 hours in the body, it's best to avoid coffee in the late afternoon and evenings so that it doesn’t interfere with your sleep cycle.
Coffee is a delicious and delectable source of caffeine which is a sacred ritual for many people around the world. TGL Co’s collection offers a choice of premium instant coffees and ground beans, perfect for the coffee lover in you. The recently launched selection contains three different flavors of coffee - hazelnut, vanilla, and caramel. Indulge in a good cup of your favorite coffee with this newfound perspective on caffeine and its benefits!