I love my cafecito every morning — and afternoon. Do I have to worry about caffeine?

At a recent webinar, I learned that March is Caffeine Awareness Month.

As the most widely consumed stimulant, caffeine deserves a month as a way to clear up any misconceptions. Three in four caffeine consumers have caffeine at least once a day and 1 in 4 consume it three or more times a day.

Soft drinks, brewed coffee and tea are the most common sources of caffeine. The majority of people, about 65%, drink caffeinated beverages because they like the taste and 45% say they drink to increase alertness.

Let’s review safety. Moderate and safe caffeine consumption for most people is between 300-400 mg. a day. This equals 3-4 cups of home-brewed coffee. A cup of tea has on average 20-40 mg. of caffeine and most soft drinks have 30-50 mg. Energy drinks have their caffeine content on the label.

What studies say about caffeine

Something this widely consumed has been extensively studied. Studies indicate that caffeine does not increase the risk of heart disease or chronic high blood pressure. Caffeinated beverages do not cause dehydration. Caffeine itself can have a dehydrating effect, but this is offset by the amount of the drink.

I guess this would not apply to someone drinking multiple cafecitos. FYI: A single espresso has 63 mg of caffeine, which is less than a brewed cup of coffee. Unfiltered coffee, like a French press, can raise cholesterol but the same does not apply to drip coffee.

As with most everything, genetics plays a role. There are genetic markers called SNPs. Someone who has a C allele in the SNP of the CYP1A2 gene would be a slow metabolizer of caffeine and feel more effects. That person could also have a possible rise in blood glucose levels and decreased insulin sensitivity.

If you are a frequent caffeine drinker and have trouble controlling blood glucose, go caffeine free for a few weeks and see if it makes a difference. To calculate your caffeine intake, go to https://foodinsight.org/caffeine-and-you//calculator.html

Sheah Rarback MS, RDN is a registered dietitian nutrition in private practice in Miami.

This story was originally published March 24, 2022 at 6:00 AM.