Many people need coffee or tea in the morning to get them out of bed, but eating some fruit, nuts, or yogurt before your tea or coffee can help reduce the harsh effects of caffeine on an empty stomach.
Fruits, nuts and yogurt can help Mitigate the harsh effects Caffeine is absorbed in a number of ways. According to Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, NFC, New Delhi, “Fruits provide natural sugars and vitamins that balance blood sugar levels and reduce the jitteriness that can come with caffeine intake. Nuts provide healthy fats and protein, which slow down the absorption of caffeine, resulting in a more gradual energy release.”
Dr Tiwari adds: “Yogurt contains probiotics and calcium, which can soothe the digestive system and prevent stomach discomfort caused by caffeine. Combining these foods provides a balanced nutritional counterbalance to the stimulating effects of caffeine, promoting overall health and wellbeing. Potential Side Effects. “
Fruits, nuts, and yogurt contain certain nutrients and compounds that help counteract the effects of caffeine.
Fruits are packed with natural sugars, vitamins (especially vitamin C), and antioxidants that help regulate blood sugar and reduce oxidative stress caused by caffeine. Nuts contain healthy fats, protein, and minerals like magnesium and potassium that support energy metabolism and reduce caffeine-induced tremors. Yogurt contains probiotics to promote gut health, calcium to soothe the digestive system, and niacin to help regulate the blood sugar levels. Sustainable Energy Dr Tiwari explained:
When should I take it?
“Eating these nutritious foods beforehand creates a buffer in your stomach, slowing down the absorption of caffeine into your bloodstream. This results in a more gradual, sustained release of caffeine, reducing the chance of a sudden energy spike followed by a crash,” recommends Dr Tiwari.
Plus, the combination of carbohydrates, fat and protein in these foods provides a steady source of energy that offsets the stimulating effects of caffeine, and she recommends that it’s best to consume these foods about 30 minutes to an hour before your tea or coffee to maximize the buffering effect.
Dr Tiwari points out that incorporating fruit, nuts and yogurt into your diet along with caffeine offers several benefits: Fruit provides essential vitamins and antioxidants, nuts provide healthy fats and protein, and yogurt provides probiotics that aid in gut health. This balance is what could potentially help. The negative effects of caffeineThis can cause symptoms like dehydration and increased heart rate, while providing sustained energy and nutrients needed for overall health.”
Alternative Food Options
For people with dietary restrictions or allergies, there are alternative food options available that can help reduce the effects of caffeine.
“People with nut allergies can get similar nutritional benefits by consuming seeds such as pumpkin, sunflower and sesame,” says Dr Tiwari. “Non-dairy yogurt alternatives such as almond, coconut and soy yogurt provide probiotics without the risk of dairy allergies or lactose intolerance.”
“If you can’t eat certain fruits due to allergies, you can still get essential vitamins and antioxidants from safe fruits like berries, apples and bananas.”
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First uploaded: May 26, 2024 9:30 AM
