For most people around the world, coffee is not a luxury but a necessity. For many of us, coffee is synonymous with the beginning of the day. Almost everyone loves a good cup of coffee in the morning and then begins their day. Women love coffee as much as men do, but the question arises when women with Polycystic Ovary Syndrome or PCOS also love coffee. There are mixed views on coffee and PCOS so let’s break down the scientific research and review the pros and cons.
The caffeine content of a cup of black coffee varies according to;
· The brewing method
· Types of coffee beans
· Roasting methods of coffee beans
· The serving size
The Truth About Caffeine and Insulin Resistance
Caffeine affects your insulin and blood sugar levels in the following way:
- Caffeine raises levels of certain stress hormones, like adrenaline. This can prevent your cells from processing as much sugar. It may also keep your body from making as much insulin.
- Coffee blocks a protein called adenosine. This protein plays a big role in how much insulin your body makes. It also controls how your cells respond to it.
- It takes a toll on your sleep. Too much caffeine can keep you awake. Lack of sleep may also lower your insulin sensitivity.
Should You Avoid Coffee If You Have PCOS?
You don’t have to completely go off-limits with coffee. Having coffee in moderation is okay, it also depends on how you prepare your coffee. Coffee that is laden with sugar, syrups and additional flavouring can impact your blood glucose levels. You can have one cup of coffee each day, ideally with full-fat milk or plain black coffee.
Are There Any Benefits of Drinking Coffee?
To understand coffee better you must know its nutritional value:
- Coffee does not contain any macronutrients.
- Black coffee contains plenty of micronutrients.
- Black coffee is essentially 95% water
- There are 1-2 kcal in 100 ml of coffee
- A cup of coffee comprises 75-100 mg of caffeine.
- Coffee contains plenty of antioxidants like chlorogenic acids, melanoidins, hydrocinnamic acids and polyphenols.
Diet Tips To Help Balance Your Hormones
Here are some diet tips that can help regularise your hormones if you have PCOS:
- Eat low glycaemic index foods that help maintain your blood glucose levels
- Eat a variety of fruits and vegetables, as they consist of a range of vitamins and minerals.
- Include nuts and seeds in your diet
- Increase your daily protein intake
- And instead of cutting off carbs eat complex carbs that are high in fibre.
How To Drink Less Caffeine
We know that changing your lifestyle and food habits that you have been following for years is very hard, sometimes it may feel almost impossible. To ensure you get the best out of your cup of coffee, here are some tips to avoid messing up your hormones if you suffer from PCOS.
- Too much caffeine is also harmful so try limiting your coffee intake. Stick to a cup or two a day.
- Avoid adding anything to your coffee for example milk or sugar as it can hinder your weight loss process and instigate other PCOS symptoms.
- Go for decaffeinated coffees.
- Avoid instant coffee and consume coffee brewed with a filter to keep bad cholesterol levels in check.
- Limit or quit coffee altogether if you are trying to conceive.
- Avoid drinking coffee around your bedtime to prevent insomnia or any sleep disturbance.
Learn More With Veera
Despite varying opinions on its effects, it is clear that coffee consumption alone cannot cause PCOS. Several bioactive compounds are present in coffee, like isoflavones, which give them antioxidant, anticancer and anti-inflammatory properties. A few possible benefits you can experience from consuming caffeine include mood elevation, alertness, increased metabolism, etc. But caffeine is not safe if consumed in excessive quantities. Talk to the experienced care managers at Veera Health to know more.