Tag Archives: Kris Swartzendruber

Health benefits and risks associated with caffeine

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By Kris Swartzendruber, Michigan State University Extension


Americans love caffeine. Whether it’s a steaming, hot cup of java that helps jolt us into the morning, a big cup of diet cola that gets us through the mid-day slump, chocolate to help improve our mood or the chewable/drinkable stimulants that keep us awake for late night driving or studying, we love having caffeine throughout the day.


There has a been a good deal of debate surrounding the health effects of caffeine. Is it safe and how much is too much?


Caffeine has been proven to have some health benefits:

  • Research indicates that caffeine may help protect human brain cells, which lowers the risk of developing some diseases, such as Parkinson’s.
  • Regular cups of coffee may stimulate the gallbladder and reduce the risk of gallstones.
  • Caffeine causes the blood vessels to constrict, which may help relieve some headache pain.
  • Coffee reduces inflammation and may help prevent certain heart related illnesses.

Caffeine also has negative effects:

  • There is a significant association between drinking caffeinated coffee and the decrease of bone mineral density, which leads to osteoporosis. 
  • The daily consumption of caffeinated drinks can increase blood sugar levels and cause problems for people with diabetes.
  • Caffeine is a diuretic and can cause dehydration.
  • Caffeine can prevent some from falling asleep and interferes with deep sleep, which can lead to fatigue during the day.

The level of caffeine can vary depending on what is consumed. A piece of chocolate may have as little as five milligrams while energy drinks contain as much as 160 milligrams. Make sure to read the labels of pain medications and diet pills as products can have levels of caffeine as high as 200 milligrams.

Michigan State University Extension recommends moderate doses of caffeine, 200 to 300 milligrams per day, which is equivalent to two to four cups of brewed coffee and is considered safe for most adults. If you are consuming more than 500 to 600 milligrams of caffeine per day, which equals four to seven cups of coffee, you may be prone to health problems including insomnia, nervousness, nausea or gastrointestinal problems, elevated heartbeat, headaches, etc.  If you are experiencing unusual side-effects associated with the consumption of foods with caffeine, you should consult your physician.


The following links contain additional information about caffeine:

MSU Extension encourages individuals and communities to adopt healthy lifestyle choices. For more information about programs that focus on nutrition, contact your local MSU Extension office.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Holiday planning for diabetes

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Courtesy Michigan State University Extension

By Kris Swartzendruber, Michigan State University Extension

 

It can be very difficult to be health conscious this time of year as food and festivity will always be a major part of the holiday season. It’s an especially challenging time for those who have diabetes. The American Diabetes Association recommends planning ahead and provides the following tips and guidelines to help those with diabetes enjoy the foods associated with the holidays, while still staying healthy:

  • Think about the timing of your meal. Holiday meals, such as Thanksgiving, are often served at times that don’t align with our regular meal schedule. Take this into consideration if you are taking medication such as insulin injections or pills that lower blood glucose. Talk to your health care professional about having snacks available if low blood glucose is a concern.
  • Be physically active. Consider incorporating more exercise, such as walking, riding a bike or visiting the gym when you know you’ll be eating more than usual. Encourage family members to join you in starting new traditions that involve physical activity such as playing a game of Frisbee, soccer or touch football.
  • Try healthier versions of your favorite holiday foods. Try using fat-free or light ingredients when preparing your favorite holiday dishes. Add less sugar to dishes that already provide natural sweetness such as winter squash casseroles and fruit pies. Check out the American Diabetes Association website as well as other diabetes friendly recipes available online.
  • Have low calorie foods such as raw vegetables with low-fat dip or cheese on hand while you’re cooking or waiting to eat. Avoid high-calorie and/or fried foods that are often served as appetizers during the holidays.
  • Be selective. High carbohydrate foods are a staple when it comes to many traditional holiday foods. Choose reasonable portions of your favorite high carb foods and allow yourself to pass on the rest.
  • Eat smaller portions. Don’t forget to use portion control when selecting foods that are higher in carbohydrates. Be mindful of keeping your total carbohydrate intake within a recommended range.
  • Eat your vegetables. Incorporate more color and nutrition to the holiday table by providing non-starchy vegetables dishes such as green salads and steamed vegetables to the menu. Vegetables not only fill you up, they can also help prevent you from overeating other foods that are loaded with calories and fat.

Michigan State University Extension recommends that people with diabetes always work with your health care team and offers diabetes programs that educate on proper eating and self-management, such as Dining with Diabetes.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).