Coffee provides a temporary energy boost and other health benefits, making it a powerful addition to a balanced diet. For example, studies have shown that moderate coffee consumption may help prevent inflammatory and oxidative stress-related diseases, such as type 2 diabetes and several types of cancer. However, coffee may affect the absorption of some nutrients, reducing or increasing the effectiveness of some foods.
Although everyone is different and food combinations can vary, it is recommended to avoid certain foods (e.g. dairy, fried foods, iron-rich proteins) with your daily coffee.
Drinking coffee while eating citrus fruits can cause indigestion because coffee is naturally acidic. The pH level of coffee ranges from 0 to 14, with an average of 4.85 to 5.13, with lower numbers indicating increased acidity.
Citrus fruits and their juices are also very acidic and may contribute to gastroesophageal reflux disease (GERD) when consumed. GERD is often characterized by uncomfortable symptoms such as nausea, bloating, and heartburn. Consuming coffee and citrus fruits together can irritate the stomach lining and make symptoms worse.
The tart, sour taste of citrus fruits can also change the taste of coffee by making it bitter and less enjoyable. To fully appreciate the flavor of citrus fruits and take advantage of their health benefits without digestive discomfort, it's best to enjoy citrus fruits separately from coffee.
Studies have shown that drinking coffee can affect the absorption of nutrients in the gut, especially iron. Red meat is one of the best sources of heme iron, so drinking coffee with steak may reduce the health benefits.
One study examined the effect of coffee on serum ferritin levels and found that consuming three or more cups of coffee daily significantly reduced iron levels. In fact, post-meal iron absorption was reduced by about 39% after drinking coffee.
Iron plays several important roles in the body, including supporting blood circulation, hormone production, and immune function. Iron deficiency anemia is one of the most prevalent nutritional problems in the world, highlighting the importance of iron-rich foods. Choose another source of protein with your morning coffee, and leave red meat until after your body has a chance to absorb the iron more easily.
Milk is an excellent source of calcium, which is essential for bone health, muscle function, blood clotting, and hormone production. One cup of skim milk provides 23% of the recommended daily value (DV) of calcium for the average healthy adult.
However, studies have shown that combining milk and coffee can interfere with calcium absorption. In other words, the caffeine in coffee can reduce the net absorption of dietary calcium. Unabsorbed calcium is excreted through urine. High levels of urinary calcium excretion have been linked to an increased risk of kidney stones and bone health problems.
People who enjoy milk in their coffee may need to meet their calcium needs from different foods at different times of the day. A registered dietitian (RD) can help you figure out your calcium needs and design a meal plan accordingly.
Studies have shown that increased coffee consumption may increase the risk of dyslipidemia, an abnormal increase in fat levels in the bloodstream. Drinking more than three cups of coffee a day can increase low-density lipoprotein (LDL) cholesterol (“bad” cholesterol), which can negatively affect heart health. It may also reduce high-density lipoprotein (HDL) cholesterol (the “good” cholesterol), which supports heart health.
Since frequent consumption of fried foods is known to increase the risk of cardiovascular disease, regular coffee drinkers may need to limit their intake of fried foods to maintain heart health.
Although nutritional needs vary from person to person, studies show that eating fried foods more than four times a week may increase your risk of developing chronic disease. Be mindful of how often you eat meals with fried foods and discuss the coffee-to-fried foods ratio with your RD.
Many breakfast cereals are fortified with essential vitamins and minerals. For example, breakfast cereals, often fortified with zinc, are an important source of this essential mineral in many diets.
However, coffee may interfere with zinc bioavailability. There are currently no studies analyzing the relationship between coffee consumption and nutrient absorption from fortified breakfast cereals, but it is best to keep the two separate.
The study did not establish a standardized waiting time between consuming cereal and drinking coffee. RDs can help you create a balanced meal plan that addresses your individual nutritional needs.
Coffee contains many biologically active compounds that have a direct effect on blood pressure. Fortunately, studies have shown that drinking one to three cups of coffee daily is unlikely to have a negative effect on blood pressure levels. However, excessive caffeine consumption can worsen high blood pressure (hypertension).
Studies have repeatedly shown that sodium intake is directly linked to blood pressure, so it may be helpful to be mindful of your coffee intake when eating foods high in sodium.
The American Heart Association recommends less than 2,300 milligrams (mg) of sodium per day. Your RD can help you navigate your sodium intake and safely include coffee if you wish.
Some foods can enhance your coffee drinking and provide a variety of nutritional benefits. For example, bread and coffee do not interact, but studies have shown that eating both at breakfast can reduce the risk of developing belly fat.
One study found that drinking coffee daily was associated with a 25.4% reduction in visceral fat, while eating bread for breakfast was associated with a 45.1% reduction in visceral fat. People trying to lose weight may find it helpful to include coffee and bread in their breakfast.
Also, foods like almonds, fresh berries, and oatmeal can provide health benefits that coffee can't. For example:
- Oatmeal is rich in fiber, which helps regulate blood sugar levels. Better blood sugar control can provide sustained energy, which provides an added benefit when combined with the energy boost from coffee.
- Fresh berries also provide lots of vitamins and natural sweetness along with the intense taste of coffee.
- Almonds and other nuts provide a satisfying crunch and healthy fats that complement the richness of the coffee.
That means optimizing your nutritional intake requires a holistic approach. An RD can provide guidance and help you meet your calculated needs.
Coffee can be a pleasant addition to a balanced diet when consumed mindfully. Consider the following tips to help you drink coffee and maximize its benefits.
- The best time to drink coffee is usually in the morning or early afternoon. Drinking coffee later in the day can disrupt your sleep patterns.
- To minimize the impact on food and macronutrient intake, it is recommended to drink coffee 3 to 4.5 hours before a meal.
- Consider vitamins and minerals such as iron, calcium, and zinc in your meals. Avoid drinking coffee at meal times when these nutrients are a priority, as coffee can affect their absorption.
- Caffeine may interact with certain medications. People taking medications should talk to their doctor about consuming coffee separately from their prescriptions.
- The FDA recommends consuming up to 400 mg of caffeine per day, which is roughly equivalent to 4 to 5 cups of coffee.
One of the world’s most popular drinks, coffee is best known for its energy-boosting properties. It can help you start your day or even energize you during the afternoon slump.
However, coffee may interact with other aspects of your diet. For example, it can inhibit the absorption or limit the bioavailability of many essential vitamins and minerals, such as calcium, iron, and zinc.
The acidity of coffee can have a negative effect on the digestive system, especially when combined with acidic fruits such as citrus fruits. The effects on blood pressure and cholesterol levels can also exacerbate the negative effects of foods high in sodium and fried foods.
Timing is very important when it comes to incorporating coffee into your overall balanced diet. A registered dietitian can help you navigate your nutritional needs and make sure you can safely include a hot cup of java or an iced café latte.