Coffee is in the clear as a suspected carcinogen after the World Health Organization on June 15 cited insufficient evidence to support its International Agency for Research on Cancer’s conclusion in 1991 based on a small number of studies.
OK, back to the guilt-free latte!
Coffee (and tea and energy drink and soda) drinkers should still keep an eye on their caffeine intake. Caffeine, in moderation, is usually not harmful. But some studies indicate it can cause a physical dependence or addiction. How much qualifies as moderation? Anywhere from 100 milligrams to 200 milligrams — up to two 5-ounce cups of coffee — a day. If you’re drinking four to seven cups of coffee each day, you’re consuming 600 milligrams of caffeine. That’s too much.
Aside from making you feel more alert, this central nervous system stimulant can also cause problems.
From the Food and Drug Administration:
- Make you jittery and shaky.
- Make it hard to fall asleep, stay asleep, or get a good night’s sleep.
- Make your heart beat faster.
- Cause an uneven heart rhythm.
- Raise your blood pressure.
- Cause headaches, nervousness and/or dizziness.
Other effects of caffeine:
- Dehydration
- A physical dependence, requiring increasing amounts. Withdrawal symptoms can include severe headaches, muscle aches, temporary depression and irritability.
- Because it makes the heart work harder, it’s not recommended for people with heart problems.
- If you suffer from anxiety or panic attacks, caffeine can worsen your condition.
- It remains your body from four to six hours, reach its peak levels in your blood within one hour.
- It increases stomach acid, increasing chances of an upset stomach or heartburn.
- Because it’s a diuretic, causing your body to lose water, caffeinated drinks are not good for quenching your thirst.
- A caffeine overdose can be deadly.
How much caffeine is in your drink? (Amounts below in milligrams.)
The Generic List
Coffee (5 oz): 60-150
Coffee, decaf (5 oz): 2-5
Tea (5 oz): 40-80
Hot Cocoa (5 oz): 1-8
Chocolate Milk (7.6 oz): 2-7
Red Bull (12 ounces): 111
Mountain Dew (12 oz): 54
Diet Coca Cola (12 oz): 45
Coca Cola (12 oz): 64
Coca Cola Classic (12 oz): 34
Dr. Pepper (12 oz): 41
Coffees
Dunkin’ Donuts Coffee with Turbo Shot large (20 oz): 436
Starbucks Coffee Venti (20 oz): 415
Starbucks Coffee Grande (16 oz): 330
Panera Frozen Mocha (16.5 oz): 267
Starbucks Coffee tall (12 oz): 260
Starbucks Caffè Americano Grande (16 oz): 225
Panera Coffee regular (16.8 oz): 189
Starbucks Espresso Frappuccino venti (24 oz): 185
Dunkin’ Donuts Coffee medium (14 oz): 178
Starbucks Caffè Mocha grande (16 oz): 175
Starbucks Iced Coffee Grande (16 oz): 165
Dunkin’ Donuts Cappuccino large (20 oz): 151
Starbucks Caffè Latte, Cappuccino or Caramel Macchiato grande (16 oz): 150
Keurig Coffee K-Cup, all varieties (1 cup, makes 8 oz): 75-150
Folgers Classic Roast Instant Coffee (2 tsp., makes 12 oz): 148
Starbucks Mocha Frappuccino venti (24 oz): 140
McDonald’s Coffee large (16 oz): 133
Starbucks Frappuccino Coffee, bottle (9.5 oz): 90
Dunkin’ Donuts, Panera, or Starbucks Decaf Coffee (16 oz): 15-25
Teas
Starbucks Tazo Awake—Brewed Tea or Tea Latte grande (16 oz): 135
Starbucks Tazo Earl Grey—Brewed Tea or Tea Latte grande (16 oz): 115
Starbucks Tazo Chai Tea Latte grande (16 oz): 95
Starbucks Tazo Green Tea Latte—Iced or regular grande (16 oz): 80
Black tea, brewed for 3 minutes (8 oz): 30-80
Snapple Lemon Tea (16 oz): 62
Lipton Pure Leaf Iced Tea (18.5 oz): 60
Green tea, brewed for 3 minutes (8 oz): 35-60
Lipton 100% Natural Lemon Iced Tea, bottle (20 oz): 35
Arizona Iced Tea, black, all varieties (16 oz): 30
Arizona Iced Tea, green, all varieties (16 oz): 15
Lipton Decaffeinated Tea—black or green, brewed (8 oz): 5
Herbal Tea, brewed (8 oz): 0
Source: FDA, Center for Science in the Public Interest, company websites.