American coffee is often considered a diet-friendly choice. Its light taste, without added sugar and milk, makes it popular among those looking to lose weight. The very low calorie content makes Americano more preferred than sweet or milk-based coffee. But, is Americano really safe and healthy as part of a daily routine? This question is important because even though low in calories, caffeine consumption still needs to be limited. Here’s an explanation to help you understand the benefits and potential risks more comprehensively.
Americano is made from espresso mixed with hot water without added sweeteners. Therefore, the calories contained in a cup of this coffee are very low, only about 5 calories. This makes it a relatively safe drink for those who are restricting calorie intake. Not only that, the caffeine content in Americano is also believed to help suppress appetite while increasing metabolism. Some studies mention that caffeine can stimulate the release of epinephrine hormone, which helps the body burn fat faster.
The caffeine in Americano can stimulate the central nervous system and epinephrine hormone, thereby increasing metabolism and helping the release of fat into energy. Studies show that caffeine consumption can increase metabolism by 3-11 percent, although its effects on weight loss are considered small to moderate. In addition, Americano contains antioxidants such as polyphenols and chlorogenic acid which have anti-inflammatory and anti-free radical effects. These substances play a role in lowering the risk of type 2 diabetes, heart disease, and some types of cancer, especially when consumed without added sugar or cream.
Moderate coffee consumption, around 3-4 cups a day, is also associated with a reduced risk of premature death and cardiovascular disease. However, it is still important to limit caffeine intake to avoid side effects such as palpitations or sleep disturbances. Despite sounding promising, excessive consumption of Americano still poses health risks. High levels of caffeine can cause palpitations, sleep disturbances, acid reflux, and anxiety. Therefore, the recommended limit for caffeine consumption for healthy adults should not exceed 400 mg per day, or about 3-4 cups of Americano.
For pregnant women, those with stomach ulcers, or those sensitive to caffeine, this recommendation should be reduced. Also, coffee should not be consumed on an empty stomach to avoid triggering stomach irritation. Adjusting coffee consumption to individual body conditions is important so that the benefits remain maximal without causing side effects. Therefore, Americano coffee can be a good companion for a diet if consumed in moderation and as part of a healthy lifestyle. Do not make coffee a substitute for food, as the body still needs nutrients from a balanced diet.
