People in the UK now drink 98 million cups of coffee every day as the drink has surpassed tea as the nation's favourite. 63% of people in the UK drink coffee regularly, compared to 59% who drink tea and coffee contributes over £17 billion to the economy annually.
But a nutritionist has warned that drinking coffee could be preventing you from losing weight - and even seeing you gain pounds. While black coffee is a very low calorie drink - and has been found to have health benefits - it could be the reason you struggle to stay in shape, according to nutritionist Emma Thornton.
Emma said: "As caffeine stimulates the release of stress hormones such as cortisol, it makes sugar more readily available in your bloodstream. Initially, this can make you more alert and energised which is good for that early morning meeting, however, longer-term, the effects of circulating stress hormones aren’t so good, and you may notice you start to store more fat around your middle or struggle to shift excess weight (not to mention the effects on your mood, anxiety levels, overall energy levels and ability to sleep).
"Believe it or not, this is actually a protective mechanism. Years ago when stress was physical, meaning we’d need energy, we’d have to have a store of available energy close to the liver where it could be utilised quickly in times of need. Unfortunately for us, this ‘energy store’ comes in the form of fat cells, and of course, we aren’t quite using it up the way we would have in the past. As a result of modern-day, sedentary stress we’re more likely to keep those stores around our tummy, rather than put them to good use."
Emma said coffee can make you subconsciously want to eat more., She said: "Initially caffeine may dull your appetite (stress responses and eating don’t really go hand in hand) which you may think is great but actually, give it some time, and there could be adverse effects to come. Although sugar is freed initially, storming your system in a desperate bid to act as an available energy source, once the supposed stressor is gone (or in reality, as the effects of your latest cuppa wear off), your blood sugar levels can drop, and with it, hunger pangs are inevitable.
"Now, as well as stimulating the release of adrenaline and cortisol, your primary stress hormones, coffee is also thought to have a significant impact on some other chemical messengers. Caffeine is also thought to influence a naturally-occurring chemical called adenosine, which in turns influences a neurotransmitter called dopamine.
"Dopamine is primarily responsible for feelings of reward. Therefore, after your first coffee of the day you may initially feel on top of the world, but once that crash hits you, you may well find yourself desperately craving that next cuppa, or worse – sweet treats. This effect on these neurotransmitters is why coffee habits are thought to become additive over time.
"Research has also shown that an unexpected side effect of caffeine stimulating our adenosine receptors, is that your ability to taste sweetness decreases. This, in turn, could leave you wanting more."
Emma says you should also avoid coffee in the afternoon as the impact of caffeine on your sleep will last for six hours. She said: "If your sleep becomes disrupted, your weight can really take a hit too. See, a lack of sleep can affect your blood sugar levels and, as above, wobbly blood sugar can make it much more likely that you’ll experience cravings and your diet plans might just go out the window the next day."
Part of the problem with coffee is what we put in it, Emma, said, adding: "The calories can soon ramp up and don’t assume you can get round this completely with low-calorie sweeteners. Whilst people assume sweeteners may be the safer option, research suggests otherwise. It seems your body, understandably, may struggle to notice the difference between sugar and the replica which science has thrived so hard to create."
And as well as the added cream, milk, sugar and syrups people usually have something to eat with coffee. Emma said: "Sweet treats, be it a biscuit or some chocolate, often aren’t far from the coffee jar as we begin to associate them with making our morning brew. These bad habits can be difficult to break, especially if they come in combination with the tricky effects on appetite as mentioned above.
"Another point worth mentioning is that if we’re in the habit of having warm, caffeinated drinks, this could be replacing our all-important water intake. I advise that everyone should be drinking at least 1.5l of water daily, but actually, this needs to be separate from any teas or coffee you’re consuming. Water helps our bowel move and, contrary to popular belief, can help protect against water retention too – both of which are key factors when it comes to successful weight management."
Emma added: "It seems in small doses caffeine may be protective of a smaller waistline, and this makes sense as some of the healthiest communities in the world include a moderate consumption of good quality coffee as part of their daily routines. However, unsurprisingly, if it becomes more of a habit, as well as affecting your diet, appetite, sleep or stress responses, it seems larger quantities of caffeine could also affect the way your cells store fat.
"Once your cells become swollen with excess adipose tissue, we know this can affect the way they work, and problems like insulin resistance can soon crop up too. When it comes to the digestive effects of caffeine, many of you may have noticed a more direct effect – see caffeine acts as an irritant and it could send you running to the loo, initially in a bit of a hurry. However, behind the scenes, could there also be something else going on too.
"Coffee can act as a pro-reactive element of your diet, especially if you already have a sensitive gut. See, your immune cells are particularly concentrated in the gut and are keen to react to anything they don’t like the look of and unfortunately, coffee, as it comes from a grain (much like gluten), doesn’t seem to slip by unnoticed in many cases. More minor than an allergy or sensitivity, this response can instead add to sub-clinical inflammation – something that isn’t often picked up on until later stages. Unfortunately, inflammatory processes are thought to be another key underlying factor when it comes to problems with weight gain, and much of this is thought to link back to the state of your gut.
"Too much of anything isn’t good so review your coffee intake and aim to reduce it if it seems excessive – it may just surprise you if you have a go at tracking your intake for a day or two. Try not to get into the habit of relying on coffee, if you do want a cuppa try to drink it with food to help dampen the effects on your digestive and blood sugar responses, and preferably before midday so you won’t risk affecting your sleep."
