I began drinking coffee when I was about 12 years old. I did not even like its taste.

I’d drink a cup of strong black coffee before school with my dad as I finished my homework early in the morning. In fact, I made the coffee for us to enjoy before my mom arose for the day.

That cup of coffee made me about as peppy as a young goat.

Coffee beans were first noted to be edible and to have a stimulant effect by an Ethiopian goat herder observing agitated young goats on the hillside centuries ago, at least according to legend. Watching animal behavior was the way early people learned which foods were edible.

My older daughter began drinking coffee when she turned 12. This coffee preference must be genetic, or perhaps she just observed me. She had early-morning orchestra back then, and the jolt of caffeine made her energetic as a young goat, too.

Fortunately, my daughter only had one cup of coffee a day. My daughter was more of a coffee gourmet because she added milk and chocolate. Actually, her beverage probably was half chocolate milk.

Drinking a bit of coffee can sharpen our focus because the caffeine stimulates our central nervous system.

Coffee in moderation does not pose risks to our health. It is rich in natural antioxidants that may help reduce our risk of some diseases, including certain types of cancer. It is not a miracle beverage, though.

On the positive side, most studies have shown that coffee does not affect our heart health long-term. A new study, however, showed that consuming 400 milligrams of caffeine for years might increase our heart disease risk by increasing blood pressure and heart rate. A cup of coffee has about 100 milligrams of caffeine or more, depending on how it is made.

Some studies have shown some positive health benefits of coffee, such as reducing our risk for diabetes and Parkinson’s Disease.

Too much coffee, though, can cause jitteriness and can affect sleep. Caffeine, the chemical within coffee and some other foods, stays in our body for about 10 hours after our last cup of coffee.

This is why I have my 12-ounce cup of coffee in the morning, and then I swap to water or another beverage.

Does coffee increase our risk for osteoporosis, the bone-thinning disease? When people substitute coffee for milk, they are not consuming the calcium, vitamin D and other nutrients in milk. Adding a couple of tablespoons of milk to your morning cup of coffee may offset the caffeine.

We have insufficient amounts of research available to show true health benefits or risks.

We have many choices for coffee. When we order coffee, we may be asked if we want light roast, medium roast, dark roast or decaffeinated.

Light roast is higher in caffeine than the other types. Darker roasts have on a more bitter flavor due to the roasting process, which also inactivates some of the caffeine.

You can prepare coffee in a drip coffee maker, a French press and many other methods. You might simply stop to get a cup of coffee from the kiosks and drive-through windows. Espresso is highest in caffeine at 125 milligrams of caffeine per one-fourth cup. A quarter cup of coffee would have 25 to 35 milligrams of caffeine.

A cup of black coffee has about 5 calories. When you add ingredients, your beverage can become quite caloric. If you add 2 tablespoons of heavy cream, your beverage now has about 60 calories.

If you stop at a kiosk and get a mocha with chocolate syrup, 2% milk and whipped cream, your beverage is now a small “meal” with 360 calories. If you like special coffee now and then, enjoy your treat.

If you find yourself indulging in deluxe coffee beverages every day, you may find your pants getting tighter. Beverages are less likely to make us feel “full” than solid food.

Many coffee shops provide nutrition information online or upon request.

Specialty coffee beverage consumption is on the increase. About 45% of adults in a recent study had a specialty coffee in the past day.

Buying a cup of coffee outside your home is more expensive than preparing coffee at home. However, going out for coffee can be a social experience for many.

Here’s a tasty treat to enjoy with a cup of coffee. It’s from our friends at the Iowa State “Eat Smart. Spend Smart” program.

Chocolate Chip Oatmeal Muffins

1 cup old-fashioned or quick-cooking oats
1 cup milk
1/3 cup oil (canola or vegetable)
1/3 cup brown sugar
1 cup white all-purpose flour
1/2 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup mini chocolate chips (or substitute blueberries or dried cranberries)

Preheat the oven to 375 F. Spray a muffin tin with cooking spray or line with muffin liners. Stir oats, milk, oil and brown sugar together in a medium bowl. Let the oats soak in wet ingredients for 10 minutes. Stir together flour, salt, baking powder and baking sodium. Stir dry ingredients into wet ingredients until just combined. Stir in chocolate chips. Spoon evenly into 12 muffin cups. Bake for 14 to 16 minutes.

Makes 12 muffins. Each muffin has 170 calories, 8 grams (g) fat, 3 g protein, 23 g carbohydrate, 1 g fiber and 200 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Aug. 22, 2024

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Elizabeth Cronin, 701-231-7006, elizabeth.cronin@ndsu.edu