Effects of Coffee on an Empty Stomach - Caffeine in Coffee and Blood Sugar Levels
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
Is it okay to drink coffee on an empty stomach?
The short answer is, I wouldn’t.
But my body is different from yours.
There’s a lot of hype from fitness influencers on this subject, and I’m here to provide the research and give you a holistic practitioner’s point of view, so you can make an educated decision based on your own body’s symptoms and history.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Because the clients I see are navigating symptoms of adrenal insufficiency and issues with blood sugar levels, to those individuals, I typically recommend not drinking coffee on an empty stomach.
In this article, you’ll learn:
benefits of drinking coffee
risks of drinking coffee (or caffeine)
who should not be drinking coffee on an empty stomach
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Looking for information more focused on how caffeine affects the body? CLICK HERE.
benefits of drinking coffee
Not everyone will agree, but the first benefit I think of is taste. I love the dark, rich, nutty taste of a good cup of coffee.
Opinions aside, below are some benefits of coffee found in research. In some cases, the benefits are specific to coffee or caffeine in coffee, and sometimes both. I’ve been careful to note the differences in this list.
EVIDENCE-BASED BENEFITS OF DRINKING COFFEE:
the caffeine in coffee is an antioxidant, but only in very high doses (1)
coffee (even decaf) reduces risk of gallstones (2)
coffee increases salivary amylase secretion - Amylase is an enzyme responsible for breaking down sugars and carbohydrates, and when coffee is ingested, the polysaccharides contained in the coffee tell your brain to secrete amylase.
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) temporarily, although caffeinated coffee much more so - this can aid in digestion, but can also be a risk
coffee (even decaf) increases bile flow - aids in the digestion of fats and elimination of toxins
coffee (even decaf) increases pancreatic juices - these are enzymes that aid in the digestion of food
coffee can support microbiome in the gut - this can be a benefit to some, but not to others. Coffee consists of polysaccharides, undigestible fibers that, when fermented in the large intestine, support the growth of “good” bacteria, and thus produce short-chain fatty acids that support the mucosal barrier of the large intestine. Polysaccharides may present more of a risk if fermented in the small intestine, or when there is a higher “bad” bacteria to “good” bacteria ratio.
risks of drinking coffee
EVIDENCE-BASED RISKS OF DRINKING COFFEE:
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) for 30-60 minutes after ingesting (2). The increase in HCl can aggravate ulcers, but does not cause them (5). This aggravation can lead to discomfort, pain, increased inflammation due to the irritation of the stomach tissue, and worsening of the ulcer(s).
coffee alters microbiome in the gut - As I mentioned earlier, the polysaccharides in coffee, which are a type of fiber, can help support good bacteria in the gut. This can be good for some, but harmful to others.
Gut bacteria, specifically bacteroidetes, firmicutes, and prevotella, are supposed to live in the large intestine. Ther they ferment the undigestible polysaccharides, and produce short-chain fatty acids that help protect the lining of the digestive tract, acting as part of your immune system. For someone with bacterial imbalances, or bacteria populating in the small intestine (upper digestive), this could be a problem. In some cases, coffee was shown to enhance the growth of a certain clostridia species, which can be very harmful to health.
caffeine increases cortisol levels (3) - Cortisol is a hormone produced by the adrenal glands, known as a glucocorticoid, meaning, it stimulates the pulling of stored glucose from tissues and metabolizing them into cellular energy known as ATP, or Adenosine Triphosphate.
Why is this a risk? This process is part of your body’s stress response, and activates the Sympathetic Nervous System (fight or flight), while also utilizing the HPA axis (Hypothalamus Pituitary Adrenal). If you are someone who drinks coffee often, or throughout the day, this will negatively impact your adrenal health, blood sugar levels, and sleep. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND CORTISOL
coffee damage to gastric mucosa (4) - This is interesting because research shows no association between coffee or caffeine in coffee, with the development of ulcers (5). However, there is evidence that coffee causes damage to tissue lining the stomach, as well as increases intestinal permeability (you may have heard this called leaky gut), both of which would seem to contribute to ulcers.
who should not be drinking coffee on an empty stomach?
A few things to consider when reading this section:
This article is meant to provide education and resources to help you make more educated decisions about your own health. It is meant to be used for information purposes only, and not to be construed as health advice, medical advice, treatment, or prescription.
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
WHO SHOULD NOT BE DRINKING COFFEE ON AN EMPTY STOMACH
BLOOD SUGAR SYMPTOMS - If you have symptoms of poor blood sugar levels, such as feeling jittery after coffee, getting “hangry” between meals (shaky, loss of focus, headache, irritable), craving sugar, carbs, or salt, or feeling better after you eat. These are symptoms, that, on their own may indicate adrenal insufficiency, and drinking coffee on an empty stomach may worsen the problem.
caffeine in coffee (and other sources) stimulates cortisol release, and in essence, a stress response from your body, activating your Sympathetic Nervous System and HPA axis, as we discussed earlier. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND MANAGING BLOOD SUGAR LEVELS.
DIGESTIVE SYMPTOMS - If you have symptoms of poor digestion, such as bloat after meals, excess fullness, chronic constipation or diarrhea (or alternating), heartburn, or cramping in lower abdomen.
These are all common symptoms of poor digestion, typically leading to (or may be a result of) a bacterial imbalance or other pathogenic infection. The research we looked at earlier in this article suggests that since caffeine in coffee irritates the mucosal lining in your colon, stimulates stomach acid production, and increases motility in the colon (makes you run to the bathroom), drinking coffee on an empty stomach may worsen these symptoms.
ANXIETY OR OTHER MOOD VARIANCES - Anxiety can be caused by a number of things, including lack of protein/amino acids, chemical imbalance, chronic stress, and trauma. One thing we do know is that caffeine in coffee stimulates the fight or flight response. We also know that pairing caffeine with foods focused on quality protein, fats, and fiber, can help slow this process. Drinking coffee on an empty stomach may have the opposite effect, and may exacerbate anxiety symptoms.
SLEEP ISSUES - You might argue that people with sleep issues may want to cut out caffeine in coffee altogether. Some have a genetic factor that changes the way they process caffeine, no matter what time of day they consume it, or whether or not they pair it with food. However…
Sleep issues can often be indicative of blood sugar issues as we discussed earlier. Fun Fact: Waking up around 2:00 am to pee is usually due to a drop in blood sugar levels (and a spike in cortisol), NOT because your bladder is full. READ MORE ABOUT IT HERE.
If you are someone who has trouble with sleep, consider how the caffeine in coffee may be impacting your adrenal health and blood sugar levels.
what can you do instead?
PAIR YOUR COFFEE WITH QUALITY, WHOLE FOODS - Wait to consume your coffee until you have a good solid meal balanced with quality proteins, fats, and fibers.
TRY OTHER STIMULATING ACTIVITIES, FIRST - Instead of dragging yourself sleepily to the coffee pot each morning to “get going”, drag yourself sleepily out for a brisk walk first thing, getting sunlight on your face to let your adrenal glands know it’s time to wake up. Or drag yourself sleepily to a yoga class your Pelaton, or other activity that boosts cortisol levels first thing in the morning.
SWITCH TO DECAF - I know, I know. I hear myself, too. As a coffee lover, myself, this feels like a big ask, but it may be just the right thing for your body that enables you to still enjoy coffee without the impact of caffeine in coffee.
GET FOUNDATIONAL SUPPORT - If you are someone who deals with the digestive symptoms mentioned above, trouble managing blood sugar levels, trouble with sleep or anxiety, I have developed a number of resources that will help:
Reclaim Your Health program - A 3-month private coaching program to help pinpoint the root causes of your symptoms, and work to make foundational changes to repair and heal the underlying issues.
REBALANCE - a 4-week online course that specifically targets adrenal health, sleep, blood sugar, and hormone balance.
GET TESTED - Are cortisol levels an issue for you? There is a simple saliva test that will help you know how your cortisol levels look throughout the day, so you can understand the potential causes of blood sugar, sleep, and anxiety symptoms. Includes a free follow-up call with Hilary to review the results. CLICK HERE TO PURCHASE.
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BLOG REFERENCES
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Nehlig, A. (2022, January 17). Effects of coffee on the gastro-intestinal tract: A narrative review and literature update. MDPI. https://www.mdpi.com/2072-6643/14/2/399
Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2006, May 2). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior. https://www.sciencedirect.com/science/article/abs/pii/S0091305706000645
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Shimamoto, T., Yamamichi, N., Kodashima, S., Takahashi, Y., Fujishiro, M., Oka, M., Mitsushima, T., & Koike, K. (2013). No association of coffee consumption with gastric ulcer, duodenal ulcer, reflux esophagitis, and non-erosive reflux disease: a cross-sectional study of 8,013 healthy subjects in Japan. PloS one, 8(6), e65996. https://doi.org/10.1371/journal.pone.0065996
Is Caffeine Bad For You? The Effects of Caffeine on Health, Fitness, and Digestion
For decades, caffeine has been marked as a villain.
But more recent information has shed light on the true effects of caffeine on health, and we’re finding it’s not as bad as we once thought. In fact, there was never a lot of evidence to support that it WAS bad.
So, is caffeine bad for you? Is caffeine good for you?
The answer:
It depends.
Is Caffeine Bad For You?
For decades, caffeine has been marked as a villain.
But more recent information has shed light on the true effects of caffeine on health, and we’re finding it’s not as bad as we once thought. In fact, there was never a lot of evidence to support that it WAS bad.
So, is caffeine bad for you? Is caffeine good for you?
The answer:
It depends.
I know, I know… I’m sorry.
But I will not leave it there.
I’m here to help you figure it out, so hang in there.
The reality is, the health effects of caffeine (we will be looking at coffee, as well), vary from person to person, depending on their biochemical makeup.
I’m going to walk you through the research and help you make the decision for yourself, whether or not caffeine is a healthy choice for your bod.
Let’s dig into it.
health effects of caffeine
Many people I know think of coffee when they think of caffeine. Caffeine is also in sodas, energy drinks, supplements, and some medications.
It’s safe to say we generally think of caffeine as a “pick me up”, right? A tool to help you feel more energized, more awake.
And that’s generally what it does.
But the specific mechanisms and chemical effects of caffeine go a bit deeper than that.
In order to help you decide whether caffeine is a healthy addition to your routine, it’s a good idea to understand these components better.
caffeine 101
HOW DOES CAFFEINE WORK?
Our brains produce a neurotransmitter called adenosine, which is released after stress or trauma, in order to restore tissues. It also has the ability to make us feel tired, because the restoration of these tissues increases our need for sleep.
So, we tend to have more adenosine in our system at the end of a long (and stressful) day, and some still remains when we wake up, making it a little hard to get going in the mornings.
Caffeine works by blocking adenosine receptors, and releasing cortisol and adrenaline, causing us to feel more awake (and also jittery) for a time.
But that’s not all caffeine does. Take a look.
OTHER HEALTH EFFECTS OF CAFFEINE
Caffeine promotes calcium release into the blood. Calcium causes muscle contraction, or excitation, whereas adenosine regulates blood flow and cardiac rhythm.
Knowing that caffeine consumption is generally associated with temporarily increased heart rate and blood pressure, this component makes a lot of sense.
This increase in muscle contraction could also explain the increase in rectosigmoid motor activity (movement of colon muscles), which is why coffee often triggers a bowel movement shortly after consuming.
Caffeine inhibits creatine uptake into cells. If you’re keen on the fitness world, you may have heard that creatine is a precursor to Adenosine TriPhosphate, or ATP, which is the energy our cells create in order to function. (Oddly enough, Adenosine is not a direct precursor to ATP)
So while it gives you a temporary boost of “awake,” consuming caffeine long term will inhibit your body’s ability to make energy.
Caffeine inhibits Nitric Oxide release into blood vessels. Nitric Oxide, or NO, is stored in blood vessels, and is released to increase blood flow by way of vasodilation (widening of the blood vessels), in order to transport more nutrients and oxygen to peripheral tissues.
One common scenario for NO release, would be any type of workout. Exercise requires the increased use of oxygen and nutrients, and therefore uses NO to help transport those components to the tissues that need it most during your workout (heart, lungs, or any muscle group you are targeting).
Caffeine increases fat oxidation during exercise (burns fat).
Caffeine temporarily increases Blood Pressure & heart rate, and yet daily coffee drinkers have lower instances of hypertension (high blood pressure) and heart attack.
Caffeine triggers the release of cholecystokinin, a hormone that stimulates the release of bile into the digestive tract. Bile is necessary to digest fats, and to remove toxins from the body.
Caffeine increases dopamine and serotonin levels.
Caffeine interferes with GABA receptors. GABA is a neurotransmitter, known to calm the adrenals after a stress response. GABA and melatonin are released more heavily in the evening time to help us relax and get more restful sleep.
How much caffeine is in coffee?
Caffeine in supplements, sodas, & energy drinks is easy to measure, because it’s deliberately added as a dosage.
But did you know that caffeine in coffee is WIDELY varied, and greatly depends on the method of roasting and brew? It is incredibly difficult to know exactly how much caffeine is in coffee, and scientific research is FAR outdated at this point, and no new studies have been published in the last couple of decades.
The good news is, my friends over at Golden Ratio did a little testing of their own, and it’s super interesting. Check it out!
health benefits of coffee
Coffee, whether caffeinated or not, can also have some impact on health, so I think it’s worth it to also look at those factors.
EFFECTS OF DRINKING COFFEE:
Stimulates the release of digestive enzymes and stomach acid.
Contains tryptophan. Tryptophan is an amino acid, the smallest form of protein, and is the precursor to serotonin. Serotonin is helpful for mood, motivation, anxiety, and obsessive thoughts.
Reduces Lower Esophageal Sphincter (LES) pressure, preventing heartburn, or acid reflux. The LES is located where the esophagus (tube in the throat that takes food to the stomach) meets the stomach. It works meticulously to relax and contract at certain times to allow food into digestion, and to keep food and enzymes out of the esophagus.
Reduces inflammation. Coffee is loaded with polyphenols, compounds that have an immense antioxidant impact. Highly unstable free radicals bounce around our tissues, causing damage to other cells, and thus, tissues. Our body responds, as it should, with inflammation, trying to heal the tissues. Antioxidants stabilize the free radicals, and provide them a way out of the body, thus reducing inflammation.
Has a protective effect on liver cells and against some cancers.
Tastes amazing! (reference: my tastebuds)
so, is caffeine bad for you?
HOW IT ALL ADDS UP
So what does it all mean? How do I know whether or not caffeine is good for me?
Let’s put the pieces together.
CAFFEINE & ADENOSINE: Having an extra “pick me up” isn’t always a bad thing. But because adenosine is responsible for regulating sleep, immune function, and cardiac rhythm, it might be a good idea to not inhibit those processes, or at least to be cautious of the timing of your caffeine consumption.
Adenosine also regulates mechanisms needed for psychiatric disorders. If you suffer from anxiety, depression, or mood disorders, caffeine may not be a good idea.
Alternative “pick me up” techniques:
Hydrate: Water consumption increases blood flow, which can help you feel more energized.
Walk: Take a quick walk around the block or do a quick set of jumping jacks. Exercise, even mild exercise, releases endorphins and provides a lift in your spirits.
B-Vitamins: There are many components of energy production, but B-vitamins are a huge factor, and many people do not get enough in their food. You can purchase my favorite B-Vitamin supplement here.
CAFFEINE & CORTISOL (and Fat Burning): Based on research referenced earlier, we now know that a strong dose of caffeine about 30 minutes prior to a workout will increase fat burning. However, cortisol also triggers the release of glucose in the blood from storage forms.
Why does that matter? Because if glucose is present, your body will prioritize glucose over fat, for energy production.
This is not inherently a bad thing, but it should be carefully considered. And if fat burning is your main goal, consider using proper intermittent fasting techniques with your workouts, or adding a l-carnitine supplement to your routine, to enhance the use of fats for energy production.
CAFFEINE & NITRIC OXIDE: NO is known to increase workout endurance and muscle power, due to its effect on oxygen distribution to peripheral tissues.
Not only does caffeine inhibit NO, but caffeine in itself is a vasoconstrictor, meaning, it temporarily narrows blood vessels, increasing blood pressure, and decreasing flow.
If you are looking to build a lot of muscle, or are training for endurance, caffeine is going to inhibit your training.
Instead, to support NO production, consider an l-arginine supplement, or my favorite Nitric Oxide supplement, called Neo40 Professional. Both can be purchased here.
COFFEE/CAFFEINE & STOMACH ACID/GUT MOTILITY: You’d be surprised how many of my clients struggle to produce enough stomach acid and digestive enzymes. So a little support with coffee ain’t always a bad thing. CLICK HERE TO READ MORE ABOUT THE EFFECTS OF DRINKING COFFEE ON AN EMPTY STOMACH
However, it’s important to recognize that many people consume coffee first thing in the morning, on an empty stomach (yep, I’m talking to you…). The stimulation of hydrochloric acid (the same stuff Dahmer used to dissolve body parts…) & digestive enzymes into an empty stomach… well, I probably don’t have to tell you what that could look like (helloooo, painful ulcers!).
If you simply MUST have coffee without food in the morning:
For one, I am curious to know why you are not hungry in the morning. While it might seem normal for you, it’s not a normal body function, and we can look into that together through my Reclaim Your Health program.
Second, remember the Bulletproof coffee craze? Well, turns out this technique is really helpful for folks who refer to coffee as “breakfast.”
If you are drinking coffee on an empty stomach, protect your gut from painful ulcers (among other digestive issues) by adding grass-fed butter, unrefined coconut oil, or even better, MCT oil. These types of fats have little effect on your blood sugar but give your stomach acid something to break down (other than the lining of your gut).
what are your thoughts?
Is caffeine bad for you, really? Is it healthy to consume caffeine?
Tell me how you put the pieces together, and how you use caffeine (or avoid it!) in your routine.
Share your experience & thoughts in the comments below.
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