成年人每天一杯咖啡,不必担心咖啡因摄入过量Adults can have a cup of coffee every day without worrying about excessive caffeine intake

(来源：解放日报 记者 白璐)

Adults can have a cup of coffee every day without worrying about overconsumption

The daily safe intake limit is approximately equal to adults drinking more than 2 cups of 500ml Americano or 3 cups of latte coffee per day

In May, Shanghai was overwhelmed with coffee related festivals such as the Shanghai International Coffee Culture Festival, West Coast International Coffee Life Festival, Pinzun Coffee Culture Festival, and Coffee Drama Festival, attracting consumers and audiences from all over the world. Drinking a cup of coffee every day has become a daily routine for many citizens.

Modern science has confirmed that chlorogenic acid contained in coffee has certain protective effects on the cardiovascular system and enhances immunity. However, another bioactive substance in coffee, caffeine, has always been controversial. Do you need to worry about excessive caffeine intake when drinking coffee every day?

Caffeine is a naturally secreted alkaloid in plants, found in various foods such as coffee beans, tea, chocolate beans, etc. Moderate intake of caffeine has the effects of improving brain sensitivity and cognitive ability, protecting the cardiovascular system, and reducing the risk of gallstones.

However, excessive intake can cause adverse reactions such as insomnia, anxiety, arrhythmia, gastrointestinal disorders, and increased risk of osteoporosis. Long term excessive intake of caffeine can also lead to dependence. Therefore, pure caffeine is also the first type of psychotropic drug and is subject to national regulation. In clinical practice, caffeine has multiple uses and has been included in the Chinese Pharmacopoeia. However, consuming pure caffeine through inhalation is suspected of drug abuse.

So, what is the appropriate amount of caffeine intake?

For most people, consuming 25-50 milligrams of caffeine can have a refreshing effect. It is generally recommended that healthy adults consume no more than 400 milligrams of caffeine per day; Pregnant and lactating women should not exceed 200 milligrams per day; Teenagers and those who have not consumed much coffee should not exceed 100 milligrams per day. The caffeine content in coffee drinks varies depending on the type of coffee beans and brewing method. For example, a common 500ml Americano contains about 150-300 milligrams of caffeine, while a 500ml latte contains about 125-150 milligrams of caffeine. Therefore, adults who drink more than 2 cups of 500ml Americano or 3 cups of latte coffee per day are approaching or exceeding the safe daily intake limit of 400mg of caffeine.

Moreover, different individuals have varying metabolic abilities towards caffeine. Studies have shown that over 60% of Chinese people metabolize caffeine slowly or even very slowly, and drinking coffee can easily lead to increased heart rate and difficulty falling asleep.

Consumers can choose low caffeine coffee, which is made by removing caffeine from coffee beans.

Due to the biological functions of caffeine, it is not necessarily better to remove it thoroughly. Therefore, after considering the effectiveness, safety, and taste of coffee, China's "Low Caffeine Coffee Beans and Their Products" group standard defines low caffeine coffee as coffee beans and their products with a caffeine content of less than or equal to 0.2%. Removing 99.8% of caffeine can be called low caffeine coffee.

However, there is also a saying on social media that "low calorie coffee can cause cancer", citing the use of chemical solvents in the production process of low calorie coffee.

It is reported that there are currently three most commonly used methods for removing caffeine from coffee on the market: chemical solvent extraction, Swiss water treatment, and supercritical carbon dioxide extraction. Among them, commonly used chemical solvents include dichloromethane. Some self media claim that this is a carcinogen.

In fact, this is discussing toxicity without considering dosage. Dichloromethane is classified as a Group 2A carcinogen by the World Health Organization, with limited evidence of carcinogenicity to humans and sufficient evidence of carcinogenicity to experimental animals. However, the boiling point of dichloromethane is very low, only around 40 ℃. Generally speaking, coffee beans that have undergone dehydration treatment will not have any residual dichloromethane after being roasted at a high temperature of 200 ℃.

Therefore, as long as the low causation coffee beans are produced in a standardized manner, regardless of which de causation method is used, they are safe and have no health risks.

(Source: Bai Lu, journalist from Liberation Daily)