Many of us roll out of bed and head straight for the coffee maker. On the flip side, there are many who avoid it certain times of the day or altogether.
Caffeine can provide energy and focus, but it can also lead to undesirable side effects that range from digestive problems to anxiety.
What some might not know is that there are other drinks and food from which you can get caffeine without even realizing it.
“Tracking how much caffeine you have each day is important,” said Sarah Hutchinson, a registered dietitian at Henry Ford Health. “Many people are unaware that caffeine is in many foods and drinks, including decaf coffee and tea, non-cola sodas and snack bars. Monitoring caffeine is important if you’re sensitive to it, trying to avoid it or want to reduce its side effects.”
According to Henry Ford Health, caffeine -- a stimulant -- acts on the central nervous system. It comes from many plants, leaves and seeds, in addition to coffee, cocoa beans and tea leaves. It’s also in kola nuts and guarana, a Brazilian plant in the Amazon.
While caffeine can provide benefits like improved concentration, focus and mood, as well as liver health, ingesting too much of it can lead to side effects that include anxiety, increased heart rate, sleep disturbances, digestive problems, dehydration and headaches.
Hutchinson said though people can react differently to caffeine, she recommends having no more than 300-400 milligrams each day, which comes out to about two to three 8-ounce cups of coffee.
People who are especially sensitive to caffeine should limit their intake even more, according to Henry Ford Health. Those who should avoid it include someone with:
- Anxiety disorders.
- Heart rhythm problems.
- High blood pressure.
- Digestive issues.
Drinks and foods that have caffeine
Even if you’re a caffeine lover and have a reasonable tolerance, you might be surprised where you will find some in various drinks and foods.
Hutchinson said to be mindful of the following as you watch your intake:
- Decaffeinated tea and coffee: Despite the label, the Federal Drug Administration only mandates the elimination of 97% of caffeine from tea and coffee, leaving traces that can range from 2 to 15 milligrams per cup.
- Chocolate: Whether it’s in baked goods, drinks or ice cream, anything flavored with cocoa has some caffeine, though the quantity varies.
- Kombucha: While known for its probiotic benefits, this fermented tea also harbors caffeine, which can potentially cause issues for those with sensitive stomachs.
- Matcha and yerba mate: These herbal teas boast considerable caffeine content; a cup of matcha can contain around 49 milligrams, while a teaspoon of its powder packs 88 milligrams. Yerba mate tea can deliver up to 80 milligrams per cup and is also found in various processed foods.
- Non-cola sodas and bottled water: Flavors like orange or lemon-lime may still harbor caffeine from kola nuts, with non-cola sodas potentially containing up to 78 milligrams per serving. Some bottled waters marketed as energy drinks also contain caffeine.
- Snack bars: Marketed as sources of energy, these bars often contain caffeine from ingredients like chocolate, coffee, guarana, matcha or yerba mate.
- Supplements: Pre-workout, weight-loss and energy supplements available over the counter can also contain caffeine, with varying levels that are not regulated by the FDA.
Spotting caffeine in labels
The FDA doesn’t mandate caffeine listing on labels, which makes it challenging to track. However, Hutchinson suggests scanning for ingredients like cocoa, coffee or mocha flavoring, as well as matcha, yerba mate, guarana and kola nuts, which all indicate caffeine presence.
She said it’s important to pay attention to your body’s response to caffeine.
“Cut back on caffeine and find substitutes if you’re anxious or have other side effects,” Hutchinson said. “If you can’t function without caffeine, you may have a sleep disorder or other underlying health condition. Talk with your doctor about your caffeine intake to determine what amount is safe for you.”
To learn more about how your diet can impact your overall health, click or tap here.