5 myths about coffee we're about to bust so hard

Can’t start your morning without coffee? You’re not alone: coffee is among the most widely consumed beverages around the world and one of WW members’ top-tracked foods.

However, there are also a number of myths out there around coffee: does it really wake you up? Should we all be switching to tea? And can you have too much of a good thing? We talked to Jaclyn London, MS, RD, CDN, head of nutrition and wellness at WW, to set the record straight.

Here’s what you need to know about coffee:

Sure, coffee is best known for its ability to jump-start your morning or at least signal the start of the day, but its benefits go well beyond this.

Research has linked coffee consumption to a slew of short and long-term health benefits. In the short-term, it’s been found to help boost alertness, cognition, and mood. And over time, regular consumption (in the context of other healthy behaviours) may help reduce the risk of chronic disease, including heart disease, type 2 diabetes, and cognitive decline. Plus, the caffeine in a pre-workout coffee can help optimise performance!

That said, if you don’t enjoy the taste of coffee, you shouldn’t feel pressured to start drinking it in the interest of health - there are plenty of other ways to support overall health and wellness.

Here’s where people often get tripped up, says London: caffeine can have a mild diuretic effect, but it doesn’t mean it’s dehydrating. In fact, unsweetened coffee drinks can actually contribute to your daily hydration goals.

“And since caffeinated versions also help you feel more alert and energised, drinking a cup can be an all-around great start to your morning,” she adds.

If you’re feeling like you need to overhaul your entire morning routine because you heard coffee may be “ bad ” for you, think again. No single food in isolation of everything else you’re eating, drinking, and doing can make or break your health, London says. Not to mention, many of the health benefits linked to coffee are based on regular coffee consumption over time.

Here's where coffee can sometimes get a bad reputation: the added sugar found in certain pre-made bottled options or coffee shop drinks. Diets high in added sugar have been linked to increased risk of heart disease and chronic disease.

Instead of forgoing your favourite flavoured latte for good, aim to reach for unsweetened cups most of the time. Not a fan of black coffee? London recommends turning to your spice rack. “I love adding cinnamon, nutmeg, or ginger to my hot and iced coffees,” she says. You’ll get a boost of flavour without extra sugar!

It’s not unusual to hear people talking about reducing their caffeine intake or cutting back on their umpteenth pour of the day. In this case, it’s all about what you consider one cup. The Association of UK Dietations suggests that most people can safely consume up to 300mg of caffeine a day.

An average cup of coffee contains about 90mg of the caffeine - depending on the type of coffee and how it’s made - which means that 300mg of caffeine translates to roughly three cups of coffee.

A double espresso, the typical base for many coffee shop coffees, contains about 125mg and the more shots you have in your coffee, the more caffeine you'll consume. If you order a “Grande” size hot coffee from Starbucks, this provides 310 mg of caffeine!

“Your personal tolerance and sensitivity is hyper-individual, so keep that in mind as you consider what works best for you,” London says. There are also certain situations where you may want to curb your caffeine. If you’re concerned about your intake, talk to your GP.

Remember, nutrition is not a contest. Coffee and tea are both great choices to help you stay hydrated, and more. “There are a slew of studies that link the antioxidant-and-caffeine combo found in unsweetened tea and coffee to health benefits,” London says. But if you’re looking for a boost, caffeinated coffee typically contains more caffeine than caffeinated teas. The bottom line: drink whichever you prefer!