Do you enjoy espresso but are concerned about its caffeine content? Check out this article to find your answer.
Espresso, seems a very basic drink, but it isn’t that simple. Most of the coffee drinks have a base of espresso. It is one of the main ingredients of cappuccino, latte, macchiato and other beverages.
Many people savour espresso either as a morning wake-up drink or as an afternoon pick-me-up. How much you drink? When you prefer it? How strong you like it? All of these are also factors of the caffeine content.
Is Espresso Robust?
Espresso is usually considered a very strong coffee drink. But is it true? Though espresso has more caffeine per ounce, when it comes to a cup, it has less caffeine than a cup of coffee. While a cup of espresso has 64 mg of caffeine, a cup of coffee has 95 mg of caffeine. Now you know that espresso is a healthier version of coffee.
As there’s no addition of milk, it has a deep flavour and tends to be robust. But it is more healthy, since there are no additives, sugar or milk. Therefore, the calories are also very less. Health-conscious individuals have a great choice that lies in front of them. It is intense, yet healthy.
Is Caffeine Bad For Health?
Consuming anything more than what is required is sure to backfire on you. Whereas, a minimal amount of something is the best. As you know, caffeine is a stimulant that energises you and hinders your sleep.
A limited quantity of it is good, but when you consume it over the recommended amount, it will turn harmful to you. If you have to work late at night, you can grab a caffeine drink to keep you awake. When you feel lethargic, but have loads of chores to complete, drink an espresso and boost yourself. You see, caffeine isn’t bad when taken reasonably.
However, pregnant women, breastfeeding women, and people with heart disease, high blood pressure and insomnia should reduce their caffeine intake or completely take it out of their diet. Because there are chances of harmful consequences. Moreover, consulting their doctors would be a much better option.
How Much Caffeine Is In 3 Shots Of Espresso?
Espresso is a concentrated coffee drink. The ones who love coffee will choose it for its bold flavour. An ounce of espresso contains a tablespoon of coffee powder, so you can imagine how strong it tastes. But is the caffeine content also too high? It depends on the café you drink it in. In general, the espresso has 64 mg of caffeine. Altogether, for 3 shots, the caffeine reaches 192 mg.
However, this figure fluctuates in different cafés. As in Starbucks, a shot of espresso includes 75 mg of caffeine. So for 3 shots, the caffeine is 225 mg. Hence, if you drink 3 shots of espresso, it’s totally fine. There will be no adverse effects on your health.
What’s The Recommended Caffeine Intake?
As per the Food and Drug Administration (FDA), 400 mg of caffeine per day is the recommended dose for an adult. Anything more than this would be dangerous. This is for an average adult. But it also is highly influenced by individual factors. If you regularly drink espresso, 3-4 times a day, then 400 mg caffeine is no big deal for you. On the other hand, if you’re sensitive to caffeine, 400 mg might be too high for you and your body couldn’t handle it.
Factors Affecting Caffeine In Espresso
Everything occurs due to a cause-and-effect relationship. So does caffeine. The 64 mg of caffeine per shot may increase or decrease depending on several factors.
· Bean type
Arabica beans are used to make espresso and they contain less caffeine. But if sometimes used Robusta, the espresso will taste more intense and have more caffeine. These beans have 2.5% caffeine.
· Bean roast
Espresso makes use of a darker roast, which is less acidic. Since these beans are roasted for a longer period, the caffeine burns off, hence containing little caffeine in it. But if anytime, you use a lighter roast, it will contain more caffeine and will be more acidic.
· Bean grind
Finely ground coffee powder, as used in espresso has more caffeine. Whereas, a coarse grind will have little caffeine. And the resulting espresso will be milder.
· Brewing method
Extraction of espresso is a quick and intense method, leading to more caffeine. But other methods, such as drip coffee, will contain less caffeine.
· Coffee cooking period
In case the coffee is cooked for a longer period, it has more caffeine, because it extracts all the flavours. But when you cook it only for a small amount of time, caffeine will also be less.
Do You Know These Caffeine Benefits?
Caffeine can also be of an advantage when consumed moderately.
- Stimulates the central nervous system.
- Makes you awake and energetic.
- Is good for digestion when drank after meals.
- Contains antioxidants that prevent certain types of cancer.
- Helps you to concentrate even better.
- Also prevents Alzheimer’s and Parkinson’s disease.
- Improves thinking and memory.
What Happens If You Consume Too Much Caffeine?
As the recommended caffeine intake is 400 mg, what if you consume more than that? Is it harmful? Too much caffeine is dangerous to the extent that it may also be life-threatening at a point.
- Increases blood pressure.
- Increases heart rate.
- Disrupts sleep.
- Leads to anxiety.
- Causes insomnia.
- A high risk of liver or kidney disease.
- May lead to birth defects when consumed during pregnancy.
- Regular headaches.
- Also elevates blood sugar levels.
These are some of the negative effects of caffeine on your health. You need to take heed and consume it reasonably. Moreover, 76 to 156 shots of espresso or 52 to 105 cups of coffee can cause your death.
Who Must Take Extra Care Concerning Caffeine Content?
Individuals of certain categories are necessitated to take less caffeine or completely remove it from their diet.
Following is the list of such persons
- People with heart disease.
- Breastfeeding women.
- Those who have high blood pressure.
- Pregnant women.
- The ones who take asthma or heart medication.
Do consult your doctors for assurance.
When Does Espresso Kick In And How Long Does It Last?
It takes around 10 – 15 mins for espresso to begin its effect. And when it comes to its lasting effect, the first of it remains in your body for 5 hours and the next half, for the next 5 hours.
When you want to boost yourself, espresso is the best. The caffeine in 3 shots of espresso is also a fair amount and is half of the recommended caffeine intake. Hence, it’s not too much. As a coffee lover, you can enjoy it without having to worry, unless you’ve got a medical reason. Hit a café, and grab an espresso.