On TikTok alone, there are 52 million posts advising and debating the pros and cons of drinking coffee in the morning.
To dig deeper into what’s fact and what’s fiction, we asked registered dietitians Maddie Pasquariello and Roxana Ehsani about the coffee myths they encounter the most.
Myth #1: “Coffee is bad for you”
“One thing that the nutrition world broadly agrees on is that coffee is very good for us,” Pasquariello tells Make It.
As long as you follow dietary guidelines of no more than 400 milligrams of caffeine, or about four cups of coffee, a day, “you have nothing to worry about, it benefits you.”
Coffee is rich in polyphenols, antioxidants that have been found to prevent the development of certain chronic diseases such as cardiovascular disease.
Additionally, “coffee is a natural stimulant that helps you stay more alert, increase energy, increase productivity, and improve athletic performance,” says Ehsani.
“But be careful with things like creamers, sugar, syrups, honey, which are unhealthy.”
Myth #2: “You shouldn’t drink coffee in the morning”
Dietitians, including Pasquariello and Ehsani, actually recommend that their clients consume coffee before noon because the peak effects of caffeine can be felt until six. Hours and can affect a person’s sleep.
“I think one of the most common times people tend to overload on their caffeine is 2, 3 p.m., thinking they’re really tired. [or] slump at 4 p.m.,” says Pasquariello. Instead of reaching for another cup of coffee at those times, she suggests reaching for a snack high in fiber, healthy fats, or protein to boost energy.
Coffee in the morning is perfectly fine, but people with acid reflux may want to drink water and eat less food, she advises.
Pasquariello says customers tell her that drinking coffee first thing doesn’t always feel great. “They’re getting a little nervous. They’re probably feeling a little sick to their stomachs.”
“I recommend that people don’t forget to drink a glass of water first [coffee] Also,” says Ehsani.
Myth #3: “More than 2 cups of coffee a day is too much”
Deepak Chopra told CNBC Make It that he drinks two or three cups of coffee before noon. This may seem like a lot of cups to the average person, but Pasquariello and Ehsani say it’s actually in a healthy range.
“It’s safe to drink two or three cups before noon,” says Ehsani. “As long as they don’t exceed 400 milligrams of caffeine,” that includes caffeine in soda, tea, energy drinks and chocolate.
Many nutritionists suggest having food and water before your daily cold brew or latte because “caffeine is an appetite suppressant.”
Pasquariello suggests that “if you integrate it [amount] During tough times, be mindful of what you’re experiencing.” Make sure you’re not using coffee as a meal replacement and pay close attention to whether it affects your appetite, she says.
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