CAN YOU DRINK COFFEE ON A PLANT-BASED DIET?

Hey there! Today we will be talking about one of the world’s most popular beverages… coffee! Did you know that the average coffee consumption in America, per person, is around 1 to 3 cups each day? Sounds like we do love our coffee, right? But is coffee good for you? Plus, can you drink coffee on a plant-based diet?

If you drink coffee, you probably have asked yourself if your coffee consumption is something to worry about.

We are here to answer your questions and help you understand all about coffee so you can feel confident about making a decision!

The cultural aspect of coffee

Multiple cultures around the world are enthusiastic about coffee. For those who are curious about this, coffee was first introduced to the New World by the British in the mid-17th century. By the 18th century, it was one of the most profitable commodities. Its cultural impact was massive, especially by the end of that century. And it still is!

As we all know, in America, coffee shops are everywhere. A cup of coffee might even seem like something mundane nowadays, but it is not just another drink. People come to coffee for a variety of reasons. Coffee has become sort of a lifestyle and a social symbol, not to mention an important aspect of our economy and our culture.

For many people, a good cup of coffee might bring back good memories or remind us of some of the best conversations we’ve had in life. Do you feel this way about coffee too?

And how crazy is that drinking a cup of coffee in the morning is a common habit we share with so many different countries and people around the world? This human connection can be something meaningful for many people.

Whether people are going to work, gathering with friends and family, reading a book or studying… there’s a good chance they’re holding a cup of coffee. You might even be holding one right now!

However… we still have many questions about it!

Common Questions about Coffee

Is coffee a drug?
Is coffee good or bad for you?
Is coffee healthy?
Is caffeine bad for you?

Let’s start from the start.

What is coffee made of?

This may seem like a simple question, but it is important to cover our basics and understand how coffee is made. If you are passionate about coffee or have ever brewed a cup, you know coffee comes from a bean.

But guess what? Many people are surprised to know that coffee doesn’t grow in a bean-form. And that the coffee “bean” is not really… a bean. Coffee beans are actually the seeds of the coffee fruit (a cherry), that comes from the coffee plant (Coffea species).

With that being said, let’s cover something important…

Is coffee vegan?

Can you drink coffee on a plant-based diet? Is it vegan? Well, yes! Coffee is a brewed drink made from roasted coffee beans. That means it’s 100% a plant-based drink.

So don’t worry about this and just go ahead and pick your favorite coffee. Which sounds simples but can be hard, right? I mean, if you ever went shopping for coffee, you know the options are endless! The grocery stores usually have a huge variety of coffee beans, from different plants and different countries.

The different processes that farmers use to extract the beans from the fruit have a huge impact on how coffee tastes, even if the beans come from the same type of plant. The region where coffee is grown also plays a big role in this due to factors like soil components and different altitudes.

But one thing is certain. All coffee beans contain hundreds of chemicals and all these chemicals and other components bring different and unique flavors to our cup of coffee.

You probably know that the most well-known chemical in coffee is caffeine.

So let’s take a closer look at that.

Is caffeine a drug? Is caffeine bad for you?

Caffeine is a central nervous system stimulant, which means, yes, it’s considered a drug. Though that might sound scary, it’s widely proved that small amounts of caffeine are not harmful to humans.

Caffeine is the most widely used stimulant around the world and its main effect is that it can stop you from feeling tired or sleepy. Very appealing, right? However, while for some people, this effect is easily recognized, for others caffeine just does not seem to make any difference, at all. This really depends on the person’s sensitivity, how quickly the coffee is digested, and, also, just how much coffee they frequently drink.

The more you consume caffeine, the more the body can adjust to how it reacts to it, which is why some people can feel a huge difference with only one cup of coffee, while others can drink several cups and feel little to zero real effect.

Also, even though caffeine has a real impact on the brain, the “alert effect” is a lot higher for those who believe in it. In fact, if you consume caffeine without believing that it will make you more alert and less tired, the caffeine may not do the trick at all. Isn’t that something? *

But is coffee good or bad for you?

For most people, consuming caffeine in safe amounts means no health risks, as we’ve mentioned. However, it is important to note that this may not apply to everyone. For some people and some specific health conditions, avoiding coffee, or simply reducing their caffeine intake can be a smart decision.

Usually, coffee can be riskier for people with heart problems and can also be a problem for people dealing with serious mental health issues such as bipolar disorder. Besides that, coffee can also trigger harmful effects in some people, such as higher anxiety, irritability, headaches, or even digestive issues.

All these undesirable effects are usually the result of excessive coffee drinking, though. That’s why it’s so important to find the right balance, by paying attention to your unique feelings and reactions. So instead of asking yourself “Can you drink coffee on a plant-based diet?” you should be asking yourself “How do I feel after drinking coffee?”.

Can coffee have health benefits?

Before we go further into talking about potential health benefits associated with coffee, let’s keep in mind that coffee still can have potential risks for some people, as we’ve mentioned before. Pregnant women and people with high blood pressure should be extra careful, for example. If you are not sure if coffee is a good fit for you, make sure you get some professional advice.

Now that we got this out of the way, we wanted to share with you that coffee on a plant-based diet is not only possible but can actually have a bright side. While many people still think coffee is a bad for choice for our health, researchers have been studying its pros and cons for years and there are some good news. Some studies go so far as to associate coffee as something that can be truly positive for your health, especially for some specific health conditions.

Studies have shown that polyphenols (an anti-oxidant molecule in coffee) are believed to help inflammatory illnesses and to have anti-cancer properties. Besides that, drinking coffee has been associated with having a reduced risk of developing Parkinson’s disease for years now. Recent experiments have found out that the combination of caffeine with one of coffee’s fatty acid called EHT (Eicosanoyl-5-hydroxytryptamide) can play a major role in maintaining better neuron integrity and function and reducing brain inflammation.

Is coffee a diuretic?

Many people think coffee can be dehydrating, but studies have shown that, in reality, it is the opposite of that. Even though caffeine has a diuretic effect for some people, once coffee is a regular part of your routine, your body will quickly adapt and soon the diuretic effect will be gone. The amount of water that goes into making it actually plays a bigger role in your body.

However, that does not mean you should drink more coffee and worry less about water! Gosh, no! It only means that it’s totally fine for many people to keep up with their daily cup of coffee. But keep in mind that you should always rely on water for hydration.

Is coffee acidic?

One of the most common questions among coffee lovers is “is coffee acidic?”. Many people are curious to understand just how acidic a cup of coffee can be and how this can impact their health. The word “acid” may be a little confusing, though. Usually, when we hear that, we immediately make a bad face and imagine something really terrible for us, which is not usually the case.

Coffee has many acids in its natural composition, yes. The most talked-about is chlorogenic acids, which are biological antioxidants that can be found in many plants. These acids and many others break down during roasting. In fact, “losses of about 60% have been observed in medium roasts, and up to 100% breakdown in dark roasts”.

If you are worried about the acidity level of coffee, a great tip is to go for a darker roast. Also, make sure you always drink fresh coffee.

If a cup of coffee has been sitting for a while, don’t even think about drinking it. Certain chemical reactions with acids occur while coffee sits and that can drastically change its level of acidity which is why it can be a terrible experience to take a sip of an old cup of coffee! Always go for a nice fresh cup.

So… is coffee good for you?

If your health is looking good and you don’t feel bad after drinking coffee, then coffee in moderation is nothing to worry about. However, to answer the question “is coffee good for you?”, we need to take a closer look at how you drink it.

If your go-to cup of coffee is usually packed with sugar, heavy creams, or artificial sweeteners, this will increase the calorie content and nutritional value. That, of course, is not the best option.

However, if you always go for a cup of black coffee with no sugar added, that’s perfect. For some people, this might seem impossible, but it can be just a matter of time. I know a lot of people who were obsessed with adding sugar into their cup of coffee but once they started holding back on it, they eventually got used to no sugar at all!

If the thought of having plain black coffee is in no way appealing to you, don’t worry. We’ll share some nice plant-based coffee recipes in this post, so keep scrolling.

Black coffee does not have any macronutrients (which means no significant amount of carbs, fats, or protein) but it does come with some nice micronutrients, such as potassium and magnesium.

The data below provides the micronutrient nutritional profile of 100 ml of medium strength black coffee Via coffeeandhealth.org

What method makes the best coffee?

Cold-brew, espresso, french press, k-mex… the list is (almost) endless. At the end of the day, the only thing that matters is which method and coffee you like the most. Some coffees have a much stronger taste, such as espresso. Some methods can give the coffee a “thick body” and an oily texture, like the french press. If you’re looking for a less acidic option, cold-brew is a good option!

Can you drink coffee on a plant-based diet?

As you know by now, YES!

Of course, you can enjoy a good cup of coffee on a plant-based diet. If it makes you feel good, then why not, right?

If that’s the case for you, then get ready because we have a few special coffee recipes for you to up your coffee game! None of these recipes have added sugar in it, but we do recommend some natural options here and there, though entirely optional, of course!

RECIPES

Instant vegan latte

Now that “can you drink coffee on a plant-based diet?” is cleared up, let’s take this conversation to another level and ask something else just as important: can you drink lattes on a plant-based diet?

The answer is also… yes. And it couldn’t be any easier!

This recipe is one of the creamiest and easiest homemade vegan coffee recipes out there and I learned it from the Detoxinista. https://detoxinista.com/instant-vegan-latte/ You only need 3 ingredients for this and, of course, one of them is coffee!

Ingredients

1 cup freshly brewed coffee

1 tbsp nut butter (I recommend almond!)

2 medjool dates, pitted (original recipe uses only one but if you like it sweet, go for 2!)

Instructions

Combine all ingredients in a blender until creamy. That’s all. You’re ready for the day!

Cocoa peanut butter coffee

This plant-based coffee recipe is very easy to make. It’s perfect for those who love a nice chocolatey taste to their coffee but want to keep it healthy. This is one of my favorite plant-based coffee recipes for an afternoon break and it might just become yours too.

Ingredients

1 cup freshly brewed coffee

1 tbsp peanut butter (I recommend almond!)

1 tbsp maple syrup

1 /2 tbsp cocoa powder

Pinch of cinnamon

Instructions

Combine peanut butter and maple syrup in a mug and set aside. Mix cocoa and brewed coffee with a milk frother.
Pour coffee mixture into the mug and combine all ingredients with a milk frother until creamy. Top it off with a pinch of cinnamon and serve.

Pumpkin Spice vegan latte

If you are a pumpkin-everything kind of person, this plant-based coffee recipe is for you! This is a healthy vegan pumpkin spice latte, and I learned this one from Abbey Sharp’s website, a registered dietitian.

This vegan latte tastes just like your favorite Starbucks plant-based latte, but without all the excess sugar! It’s very easy to make and it’s super delicious. I only made some minor changes to it.

I hope you will give this one a try and let me know what you think. https://www.abbeyskitchen.com/healthy-vegan-pumpkin-spice-latte/

Ingredients

2 shots espresso

1 1/2 tbsp pumpkin puree

2 tsp vanilla extract

1/2 tsp pumpkin pie spice

Maple syrup to taste

Pinch of cinnamon

1 1/2 cups unsweetened vanilla almond milk

Topping:

Pumpkin pie spice

Coconut whip cream (optional)

Instructions

In a small pan, heat espresso and pumpkin puree and give it a good stir until puree is well dissolved.
Add maple syrup, vanilla extract and almond milk and stir until everything warms up. Finish it up with a pinch of cinnamon and combine.
Take the coffee mix off the heat, add it to a large cup and combine everything again, using a milk frother. Top it off with some coconut whip cream, pumpkin pie spice, and enjoy!

Salted caramel vegan coffee creamer

Salted caramel is everyone’s favorite. If it isn’t yours, this may just change now after you learn this healthy plant-based salted caramel coffee creamer that will go perfectly with your morning coffee. You can save this creamer in your refrigerator for the entire week so you can always have this awesome plant-based coffee on-the-go.

This recipe takes a little longer but it’s super easy to make and it’s worth every minute… it’s just so tasty. I hope you love it as much as I do.

Ingredients

1/2 cup soaked cashews (soak them for 4 hours and drain)

1 + ½ cup water

1 tsp vanilla extract

6 pitted medjool dates

1/3 cup warm water

Pinch of salt

Instructions

Place dates into 1/3 cup warm water. Soak them for about 10 minutes, just so they get a little softer. While dates are soaking, combine soaked cashews, vanilla extract, and 1 + ½ cup water in a blender until completely smooth.
Drain and add soaked dates into the blender too, along with a pinch of salt. Blend everything again until smooth. Transfer it to a mason jar.
Serve 1/4 cup of this with your favorite coffee!

Vegan Dalgona Iced coffee

This plant-based coffee recipe is made with instant coffee and it’s crazy simple and delicious. This so-called Korean Dalgona coffee went viral a little while ago, and you’ll understand why once you try this at home. It’s got this amazing creamy texture with super simple ingredients and it’s just the perfect plant-based coffee recipe for warmer days.

Servings: 2

2 tablespoons instant coffee

2 cups plant-based milk (I love oatmilk, coconut milk or organic soy milk for this recipe)

2 tablespoons coconut sugar

2 tablespoons hot water

1/2 cup iced cubes

Mix coffee, sugar, and hot water into a large bowl with an electric hand mixer/whisk. You will see the magic happening after just one minute. Keep going for another 3-4 minutes until it gets very thick and creamy (you know you’ve got the perfect texture once the mixture does not fall off of a spoon).
Place plant-based milk and iced cubes in a large cup, add a generous scoop of the coffee mixture, and give it a nice stir. Enjoy!

That’s it, guys!

If you’re anything like me, you want to try all of these recipes RIGHT. NOW.

I hope you feel a little more relaxed about including coffee on a plant-based diet after reading this post. To keep it healthy, just make sure you are always reaching for the best options out there when making a recipe and keeping an eye on sugar!

How much coffee is too much?

According to Harvard, people with good health conditions and who have no trouble sleeping can safely drink up to 400mg of caffeine per day. This amount is equal to about 4 cups of coffee (or up to ten cups of black tea).

Moderation is key, right? There’s not much to worry about if you’re having a couple of cups per day.

But… remember to observe how you feel!

Are you sleeping well?
Does coffee make you anxious?
Do you feel nauseous after drinking it?

Just because you can have coffee on a plant-based diet, doesn’t mean you shouldn’t pay attention to what our body is telling you!

A good option to see if coffee is good or bad for you is to do some “no-coffee” days every once in a while, and observe how you feel.

If you’re a coffee lover and all your body and mind are telling you is that coffee makes you feel good and happy, then you’re on my team! We can totally keep drinking coffee in moderation.

I hope we have answered all your questions about coffee on a plant-based diet.