Breakfast with just one cup of black coffee: Normal or a potential health risk?

A cup of black coffee in the morning helps you stay awake and increases your concentration. But if you only drink coffee without breakfast, your body will face many health consequences.

It seems to be popular only among middle-aged or elderly people, but in fact, drinking black coffee instead of breakfast is also a habit of many young people.

Ms. VKTL (22 years old, office worker, in Ho Chi Minh City) shared: “In the morning, I usually only drink 1 cup of black coffee without sugar. There are many days when I feel dizzy and have a headache if I have a lot of work that morning, but I still don't like to eat breakfast because it makes me nauseous and has indigestion. Gradually, it becomes a habit.”

Master - Doctor Vo Thi To Hi, Head of Nutrition Department, Gia An 115 Hospital, said that in the long term, the habit of skipping breakfast and only drinking coffee can lead to nutritional deficiencies, increase the risk of stomach ulcers, acid reflux, affect weight control and increase visceral fat accumulation.

In fact, many studies show that people who skip breakfast regularly have a higher risk of cardiovascular disease, type 2 diabetes and obesity.

How does the effect differ between middle-aged and young people?

According to Dr. To Hi, if young people abuse coffee, especially drinking it many times on an empty stomach, they may experience anxiety, insomnia or caffeine dependence. In addition, with an active lifestyle, they are also susceptible to hypoglycemia, loss of concentration and reduced work performance.

For middle-aged and elderly people, the negative effects are more obvious and serious. The digestive system of this age group is weak and sensitive, easily irritated by caffeine, thereby increasing the risk of ulcers or gastric reflux.

In addition, skipping breakfast puts older adults at risk for osteoporosis, muscle loss, and blood sugar disorders. Caffeine in coffee can temporarily increase blood pressure, which is especially dangerous for people with cardiovascular disease.

“In the middle-aged and elderly groups, the benefits of just drinking coffee in the morning are almost negligible compared to the health risks they may face,” added Dr. To Hi.

What to eat with black coffee for a healthy breakfast?

To have a breakfast that is both refreshing with black coffee and nutritious, Dr. To Hi suggests combining it with food groups rich in protein, fiber, healthy fats and complex starches, for example:

• Oatmeal with fruit and nuts.
• Whole wheat bread with eggs and green vegetables.
• Greek yogurt with seeds and honey.
• A protein rich smoothie.

The above options provide stable energy, help you feel full for a long time, aid digestion and maintain concentration. When combined with a cup of black coffee without sugar, people can stay awake in the morning and protect their long-term health.

However, you should drink coffee after meals to reduce stomach irritation, limit the addition of sugar or cream. The amount of caffeine you take in each day should also be controlled under 400 mg (equivalent to 3-4 small cups).

Is it good to drink coffee instead of breakfast to lose weight?

Master - Doctor Vo Thi To Hi said that using black coffee instead of breakfast to lose weight is not a method recommended by medicine. In fact, caffeine helps temporarily suppress hunger and slightly increase metabolism, thanks to which some people feel they can control their weight better. However, in the long term, this weight loss method has many potential risks.

“When skipping breakfast, the body easily falls into a state of excessive hunger, causing many people to tend to compensate in the following meals - this not only does not help lose weight but also easily causes weight gain again. In addition, lack of protein and nutrients from breakfast can cause the body to lose muscle mass, slow down metabolism, making weight control even more difficult,” Dr. To Hi explained.

Therefore, it is best to build a balanced, nutritious diet combined with exercise and a healthy lifestyle. Breakfast still needs to be maintained with a reasonable ratio of starch, protein, fiber and vitamins, instead of relying solely on coffee.

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Source: https://thanhnien.vn/bua-sang-chi-1-ly-ca-phe-den-chuyen-thuong-hay-rui-ro-suc-khoe-tiem-an-185250926220623842.htm