The nationwide cold wave that began last weekend is expected to continue for the time being. On the 18th, the Korea Meteorological Administration forecasted that temperatures this week will be lower than average, with many areas experiencing snowfall. Additionally, more severe cold is expected to arrive over the weekend.
When temperatures drop and cold winds blow like this, a warm cup of coffee to warm the body often comes to mind. However, if you unconsciously reach for coffee frequently, you may consume excessive amounts of not only caffeine but also sugar, so caution is necessary.
According to the 2021 National Nutrition Statistics on Food Intake by the Korea Health Industry Development Institute, the top consumed food is baechu kimchi at 56%, with coffee ranking second at 55.03%.
In particular, coffee consumption was higher than staple foods such as white rice at 49.53% and multigrain rice at 45.81%, indicating its significant role in daily life. According to one statistic, as of 2020, the annual coffee consumption per adult in South Korea was 367 cups, more than twice the global average of 161 cups. This shows the special affection Koreans have for coffee.
Coffee is made by roasting coffee beans, which are the seeds of the coffee plant fruit, and contains caffeine. Commonly consumed items such as tea, chocolate, cocoa, carbonated drinks, and energy drinks also contain caffeine.
Excessive caffeine intake can negatively affect the entire body, causing increased blood pressure, anxiety, insomnia, headaches, increased heart rate, increased urination frequency, anemia due to inhibited iron absorption, and weakened bones due to inhibited calcium absorption.
Kim Joo-hoon, head of the Gastrointestinal Endoscopy Center at Daedong Hospital (specialist in gastroenterology), said, “Caffeine stimulates the secretion of gastric acid, irritating the stomach lining, which can cause indigestion, gastritis, gastric ulcers, and gastroesophageal reflux disease. While consuming a lot is not good, it is especially important to avoid drinking caffeine on an empty stomach or lying down immediately after consumption.”
The maximum recommended daily caffeine intake in South Korea is 400 mg for adults and less than 2.5 mg per kg of body weight for adolescents. Although it varies by manufacturer, a 400 ml specialty coffee contains about 132 mg of caffeine, so it is advisable not to consume more than three cups a day.
Caffeine content includes 103 mg (250 ml) in coffee beverages, 56 mg (12 g) in coffee mix, 47 mg (200 ml) in coffee milk, 80 mg (250 ml) in energy drinks, 27 mg (250 ml) in cola, and 22 mg in green tea tea bags. Therefore, if you consume multiple beverages in a day, there is a high possibility of excessive caffeine intake, so caution is needed.
If you want to warm your body during the cold winter, it is better to drink warm water rather than caffeinated beverages. If concentration is needed, simple stretching or indoor ventilation is recommended, and snacks should be replaced with seasonal fruits rather than caffeine-containing foods like chocolate.
In South Korea, to prevent excessive caffeine intake, measures such as total caffeine content labeling, high caffeine content warnings, and sensitivity caution statements are implemented. Therefore, when drinking beverages, check the caffeine content to avoid exceeding the maximum recommended daily intake.
Attention is also needed regarding sugar intake when drinking coffee. One packet of commonly consumed coffee mix (12 g) contains about 5 g or more of sugar. Considering an average adult daily calorie intake of 2000 kcal, total sugar intake should be within 10-20%, and added sugars from processed foods should be within 10%. Given that the appropriate daily sugar intake is around 50 g, consuming one to two cups of coffee mix along with other foods containing sugar can exceed the recommended daily sugar intake.
Lee Kwang-jae, director of the Endocrinology Department at Daedong Hospital, advised, “Coffee mixes, coffee beverages, and syrups contain a lot of sugar. Recently, due to westernized eating habits, the number of patients with metabolic syndrome such as obesity, diabetes, hyperlipidemia, and hypertension is increasing across all generations. Excessive consumption of such foods can further increase the risk of metabolic disorders.”
According to the Ministry of Food and Drug Safety, when daily sugar intake from processed foods exceeds 10% of total calories, the prevalence rates of obesity, diabetes, and hypertension increase to 39.0%, 41.0%, and 66.0%, respectively.
To reduce sugar intake in daily life, it is important to consistently practice habits such as ▲checking nutrition labels before purchasing beverages ▲avoiding instant foods ▲drinking water when thirsty ▲omitting syrup and sugar when consuming coffee ▲choosing fresh fruits for snacks.
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