If you’ve been following my advice of including a good portion of your daily carbohydrate intake at breakfast, you might want to skip your morning coffee, unless it’s decaf, that is.
Well, the recommendation to consume ample carbohydrates at breakfast is due to the fact that glucose tolerance and insulin sensitivity are at their peak in the morning – basically, your body is primed to “deal” with carbohydrates quite well during the first few hours of the day, and that ability continues to wane as the day goes on.
So where does coffee come in?
Well, quite a few studies have shown that caffeine intake acutely decreases glucose tolerance and insulin sensitivity, sabbotaging your generally “good” ability to process carbohydrates in the morning.
Here’s just one of many studies:
Caffeinated coffee consumption impairs blood glucose homeostasis in response to high and low glycemic index meals in healthy men. Moisey LL, Kacker S, Bickerton AC, Robinson LE, Graham TE. Am J Clin Nutr. 2008 May;87(5):1254-61.
Department of Human Health and Nutritional Sciences, University of Guelph, Guelph, Ontario, Canada.
DESIGN: Ten healthy men underwent 4 trials in a randomized order. They ingested caffeinated (5 mg/kg) coffee (CC) or the same volume of decaffeinated coffee (DC) followed by either a high or low glycemic index (GI) cereal (providing 75 g of carbohydrate) mixed meal tolerance test.
CONCLUSION: The ingestion of caffeinated coffee with either a high or low GI meal significantly impairs acute blood glucose management and insulin sensitivity compared with ingestion of decaffeinated coffee.
In the end, decreased insulin sensitivity and glucose tolerance = more insulin, less fat burning, and more fat storage; three things you DON’T want if you’re looking to shed those unwanted pounds.
Suggestions: If you’re going to consume coffee or caffeine in general, it’s best consumed at times in which you are not consuming substantial carbohydrate. This means ditching caffeinated coffee with breakfast in favor of decaf, and also avoiding energy drinks and other caffeine boosters during workouts in which a carbohydrate recovery beverage is being consumed.
Enjoy that advice? Then you’ll be SHOCKED by this:
Did you know that certain foods can actually damage your brain and memory?
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