Coffee drinkers should avoid certain foods such as citrus fruits, red meat, dairy, fried foods, cereals, and sodium-rich foods to optimize health benefits.
Foods to Avoid When Drinking Coffee
Coffee can temporarily boost energy and provide other health benefits, effectively complementing a balanced diet. Studies show that moderate coffee consumption may help prevent diseases related to stress, oxidation, and inflammation, such as type 2 diabetes and certain cancers. However, coffee can also affect the absorption of certain nutrients, reducing or enhancing the effects of some foods.
Each individual has a different constitution and may tolerate various food combinations. However, it is advisable to avoid certain foods when drinking coffee, specifically as follows:
Citrus Fruits
Drinking coffee while consuming citrus fruits can lead to indigestion due to the natural acidity of coffee. The pH of coffee averages between 4.85 and 5.13 on a scale of 0 to 14, with lower numbers indicating higher acidity.
Citrus fruits and their juices are also highly acidic and may contribute to gastroesophageal reflux disease (GERD). This condition often presents uncomfortable symptoms such as nausea, bloating, and heartburn. Combining coffee with citrus fruits may irritate the stomach lining and exacerbate these symptoms.
The sour and bitter flavors of citrus fruits can also alter the taste of coffee, making it taste more bitter and less enjoyable. It is best to enjoy citrus fruits separately from coffee to fully appreciate their flavors and reap health benefits without causing indigestion.
Red Meat
Research indicates that coffee may affect nutrient absorption in the intestines, particularly iron. Red meat is one of the best sources of heme iron (the most natural and easily absorbed form), meaning that drinking coffee while consuming this type of meat could diminish its health benefits.
One study examined the impact of coffee on serum ferritin levels and found that drinking three or more cups of coffee daily significantly reduced iron levels. In fact, iron absorption after meals decreased by about 39% after coffee consumption.
Iron plays a vital role in the body, including supporting blood circulation, hormone production, and immune function. Iron deficiency anemia is one of the most common nutritional problems worldwide, highlighting the importance of iron-rich foods. Opt for other protein sources with your morning coffee and save red meat for times when your body can easily absorb its iron.
Drinking coffee while eating this type of meat may reduce its health benefits.
Dairy
Dairy is an excellent source of calcium, which is essential for bone health, muscle function, blood clotting, and hormone production. A cup of non-fat milk provides 23% of the recommended daily value (DV) for calcium for healthy adults.
However, research indicates that combining milk and coffee may hinder calcium absorption. In other words, the caffeine in coffee can reduce the absorption of dietary calcium. Unabsorbed calcium is excreted through urine. High levels of calcium loss are associated with an increased risk of kidney stones and bone health issues.
Individuals who enjoy milk in their coffee may need to meet their calcium needs through other foods at different times of the day. A nutritionist can help you adjust your calcium intake and design a suitable meal plan.
Fried Foods
Research shows that increased coffee consumption may lead to a higher risk of dyslipidemia, which refers to abnormal levels of fats in the blood. Drinking three or more cups of coffee daily may raise low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol), negatively affecting cardiovascular health. It can also lower high-density lipoprotein (HDL) cholesterol (the “good” cholesterol), which supports heart health.
Regular consumption of fried foods increases the risk of cardiovascular disease, so coffee lovers may need to limit their intake of fried foods to maintain heart health.
Studies indicate that eating fried foods four or more times a week can increase the risk of chronic diseases. Pay attention to the frequency of your fried food consumption and the ratio of coffee to fried foods.
Breakfast Cereals
Many breakfast cereals are fortified with essential vitamins and minerals. For example, breakfast cereals, which are often enriched with zinc, provide a significant source of this essential mineral for many diets.
However, coffee can hinder zinc absorption. Currently, there are no studies analyzing the relationship between coffee intake and nutrient absorption from fortified breakfast cereals, but it is best to separate these two items.
Research has not determined a standard waiting time between eating cereal and drinking coffee. A nutritionist can help plan a balanced meal that meets individual nutritional needs.
Sodium-Rich Foods
Coffee contains many bioactive compounds that directly affect blood pressure. Research indicates that drinking 1-3 cups of coffee daily is unlikely to cause adverse effects on blood pressure, but excessive caffeine may exacerbate hypertension (high blood pressure).
Studies have shown that sodium intake correlates directly with blood pressure. The American Heart Association recommends not exceeding 2,300 milligrams (mg) of sodium per day. A nutritionist can help you adjust your sodium intake and safely incorporate coffee, if desired.
