Millions of people drink coffee every day, but what you eat with your cup of joe matters more than you might think.
Certain foods—like citrus, fried foods, and even fortified cereals—can clash with coffee, either upsetting your stomach or blocking your body from absorbing key nutrients.
Knowing what not to pair with your brew can help you get the most out of both your coffee and your diet.
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Drinking coffee while eating citrus fruits may cause digestive discomfort since coffee is naturally acidic. Coffee’s pH levels average between 4.85 and 5.13 on a scale of 0-14, with lower numbers indicating increasing acidity.
Citrus fruits and their juices are highly acidic and may contribute to gastroesophageal reflux disease (GERD), which may cause nausea, bloating, and heartburn. Consuming coffee and citrus fruits together can irritate the stomach lining and exacerbate those symptoms.
The tangy, tart taste of citrus fruits may also alter the taste of coffee by making it bitter and less enjoyable.
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Research indicates that drinking coffee can affect nutrient absorption in the gut, especially iron. Red meat is one of the best sources of heme iron, meaning drinking coffee with your steak could decrease its health benefits.
Iron plays several critical roles in the body, including supporting blood circulation, hormone production, and immune function. Iron deficiency anemia is one of the most widespread nutritional problems.
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Milk is an excellent source of calcium, which is essential to bone health, muscle function, blood clotting, and hormone production. One cup of nonfat milk meets 23% of the recommended Daily Value (DV) for calcium for the average healthy adult.
However, research indicates that combining milk and coffee may reduce calcium absorption. Calcium that’s not absorbed is excreted through the urine. High levels of urinary calcium excretion have been linked to an increased risk of kidney stones and bone health concerns.
Those who enjoy milk in their coffee may need to meet their calcium needs at other times during the day.
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Increased coffee consumption can lead to an increased risk of dyslipidemia, or abnormal levels of fat in your bloodstream. Drinking three or more cups of coffee a day may increase your low-density lipoprotein (LDL) cholesterol (“bad” cholesterol), which negatively affects your heart health. It may also decrease your high-density lipoprotein (HDL) cholesterol (“good” cholesterol).
Since eating fried foods frequently has been linked to an increased risk of cardiovascular disease, those who enjoy regular coffee beverages may need to limit their fried food intake to maintain heart health.
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Many breakfast cereals are fortified with essential vitamins and minerals. For example, breakfast cereals, often fortified with zinc, are a significant source of the essential mineral for many diets.
However, coffee can interfere with zinc’s bioavailability. While no current research breaks down the relationship between coffee intake and nutrient absorption from fortified breakfast cereals, it may be best to separate the two.
Research has not established a standardized waiting time between consuming cereal and drinking coffee.
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Coffee contains many biologically active compounds that directly affect blood pressure. Research indicates that drinking 1-3 cups of coffee daily isn’t likely to have adverse effects on blood pressure levels. However, excessive caffeine intake can aggravate hypertension (high blood pressure).
Research has repeatedly proven that sodium intake directly correlates with blood pressure. Therefore, it may be beneficial to consume coffee mindfully when eating high-sodium foods.
The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium daily.
Some foods can enhance your coffee drinking and offer various nutritional benefits. For example, while bread and coffee do not interact, research indicates that consuming both at breakfast time may reduce the incidence of abdominal fat.
One study found that daily coffee consumption was associated with a 25.4% decrease in visceral obesity, and adding bread at breakfast resulted in a 45.1% decrease in visceral obesity.
Additionally, foods like almonds, fresh berries, and oatmeal can offer health benefits that coffee can’t. For example:
- Almonds and other nuts provide a crunch and healthy fats that complement coffee’s richness.
- Fresh berries also offer many vitamins and a natural sweetness alongside coffee’s robust taste.
- Oatmeal is rich in fiber, which helps regulate blood sugar control. More efficient blood sugar control can provide sustained energy.
That said, optimizing nutritional intake requires a holistic approach. An RD can help you meet your calculated needs.
Coffee can be an enjoyable addition to a well-balanced diet. Consider these ways to optimize its benefits:
- Caffeine may interact with certain drugs. Those who take medications should consult with their doctor about spacing their coffee consumption apart from their prescription.
- Consider vitamins and minerals such as iron, calcium, and zinc in your meals. Avoid drinking coffee during meals that prioritize these nutrients, as it can interfere with their absorption.
- It is recommended to drink coffee 3-4.5 hours before eating to reduce its impact on the macronutrient intake from your food.
- The best time to drink coffee is generally in the morning or early afternoon, as coffee can interfere with sleep patterns.
- The FDA recommends consuming a maximum of 400 mg of caffeine daily, approximately 4 or 5 cups of coffee.
