Caffeine and Weight

The findings regarding caffeine and weight loss seem to change daily. While nothing is conclusive, a recent study shed some light on caffeine intake and long term weight change in both men and women. The study, published in the American Journal of Clinical Nutrition in 2006, followed 18,416 men and 39,740 women from 1986 to 1998. Caffeine intake was initially assessed in 1986 and then reassessed every two to four years. Weight for each participant was recorded at baseline and then again in 1998. The study did find a lower mean weight gain in participants who increased, rather than decreased, their caffeine consumption. However, due to the nature of the study, it is impossible to assume that higher caffeine consumption actually causes weight loss as many other factors may have been involved; rather caffeine is simply associated with weight loss. Moreover, in men, the association between caffeine intake and weight was mostly present in younger participants. In women, the association was stronger in those who had a higher body mass index (>=25), who were less physically active, or who were current smokers. This study does lay the groundwork for future research, but for now there is no reason to run out and load up on caffeine. The best advice is to stay active and eat a balanced diet.

Coffee Beverages Exposed

With spring in full swing, and summer just a few short weeks away, we now find ourselves strolling outside as we delight in the beautiful weather. Oftentimes, these strolls are accompanied by jaunts into a coffee shop or an ice cream store to get a frosty treat. While many may feel that opting for the coffee is the healthier or least caloric choice, many times this is not the case. A serving of vanilla ice cream (which is ½ a cup) is only 145 calories, while a serving of a blended coffee beverage (16 oz) can range anywhere from 180 to 580 calories! The following chart gives a breakdown of some of your favorite coffee treats:

Product	Serving Size(oz)	Calories	Total Fat(g)	Saturated Fat(g)	Carbs(g)	Sugars(g)	Protein(g)
Starbucks Coffee Frappuccino Blended Coffee – no whip	16	260	3.5	2	52	44	5
Starbucks Double Chocolate Chip Frappuccino - whip	16	580	22	13	86	65	14
Dunkin Donuts Coffee Coolatta with Milk	16	210	4	2.5	42	40	4
Cosi Arctic Latte	16	530	16	unknown	94	unkown	6
The Coffee Bean & Tea Leaf Ice Blended, Mocha, with non-fat milk and regular powder	16	390	7	4.7	58	39	11
Caribou Coffee Coffee Cooler	16	220	4	4	46	40	2

Luckily, you can mimic some of these frosty beverages while also cutting down on the calories.

Basic Blended Coffee Base*
Serves 2

1¼ cup strong coffee, chilled
1 cup skim milk
3 packets artificial sweetener (i.e. splenda, equal, etc.)
2 Tablespoons sugar
2 cups ice

1. Put everything in a blender and blend until desired consistency.
2. Serve.

Calories per serving: ~95

*To flavor your blended coffee, try adding a teaspoon of sugar-free vanilla, hazelnut, chocolate, or caramel syrup. These flavorings will provide additional sweetness, so you may want to decrease the amount of artificial sweetener or sugar in the recipe.

Is Coffee Good For Me?

Can’t do without your morning cup o’ joe? If you thought you were making a better choice by skipping the caffeine, you may want to think again. A report presented at the American Heart Association’s Scientific Sessions back in November noted that excessive consumption of decaffeinated coffee may lead to an increase in LDL ‘bad’ cholesterol levels, and thus, increase the risk of cardiovascular disease. Researchers from the Fuqua Heart Center in Atlanta stated that individuals who consume 3 to 6 cups of decaf a day may benefit from “a combined approach of diet, exercise, weight loss and cessation of decaffeinated coffee,” which could effectively reduce LDL levels by 30% and help avoid using drug therapy to treat high cholesterol.

Unfortunately, the moral of this story isn’t cut and dry. Researchers also found that if an individual is not overweight, with a body mass index (BMI) under 25, decaf coffee may decrease levels of ‘good’ cholesterol (HDL) by 30%. In comparison, overweight individuals with a BMI above 25 presented beneficial HDL-raising results by nearly 50% from the consumption of decaf coffee.

What’s the bottom line? Evidence remains under investigation and each individual is different, personalized recommendations are best. Stick to 1-2 cups of coffee, decaf or regular, a day though and you’re in good shape. Keep those unwanted extra-pounds off with straight, black coffee or some skim milk with minimal sugar or sweetener. If you’re seeking to cut back on your caffeine cravings, try an Americano, espresso with hot water (espresso contains less caffeine than regular coffee). Or try a new twist in your daily routine and switch to green tea for a healthful change…a little caffeine goes a long way.