The Truth About Coffee and PCOS

Almost everyone loves a good cup of coffee in the morning to get their day rolling. The smell of the freshly brewed beans and that first sip of your cup of joe just warms your soul. We know how much you enjoy coffee, but the real question on your mind is whether coffee is good for PCOS. There are mixed views on coffee and PCOS, so let’s break down the scientific research and review the pros and cons. 

Do Coffee and PCOS Mix?

There is conflicting evidence supporting coffee consumption for PCOS. Some say caffeine helps weight loss, which in turn may help you manage your PCOS. Others oppose coffee for PCOS by saying that caffeine may add to the hormonal disturbances. 

Such statements are disappointing and confusing for those who cannot forgo their morning cup of Joe. Should you reconsider your daily intake of the tan-colored drink?

Here is a sneak peek into the nutrient content of coffee that makes it such a beloved and most consumed beverage globally.

·   There are no macronutrients (fats, proteins, carbohydrates) in black coffee

·   Black coffee contains plenty of micronutrients (minerals and vitamins)

·   95% of black coffee is water

·   There are 1-2 kcal in a 100ml of coffee

·   75-100 mg of caffeine in a cup of coffee

·   Plenty of antioxidants like chlorogenic acids, melanoidins, hydrocinnamic acids, and polyphenols

·   Diterpenes including cafestol and kahweol

The fact that coffee contains very minute amounts of calories makes it a guilt-free drink for weight watchers.

The high antioxidant content of black coffee makes it one of the healthiest beverages.

The diterpenes present in coffee are the reason behind the disagreement about black coffee's health benefits. Diterpenes can raise bad cholesterol (LDL) in the body. However, different brewing methods yield varying levels of these elements (discussed later in the article).

The caffeine content of a cup of black coffee varies according to;

·   The brewing method

·   Types of coffee beans

·   Roasting methods of coffee beans

·   The serving size

Even the decaffeinated version of the drink contains some amount of caffeine.

So what is the truth about caffeine and PCOS? Is the caffeine content of black coffee sufficient enough to bring health-beneficial results for PCOS?

The Pros of Coffee for PCOS

Coffee consumption caters to managing the short and long-term signs and symptoms of PCOS. Some of the science-backed benefits are the following:

Coffee and Diabetes

Drinking coffee may help manage the insulin insensitivity, impaired glucose tolerance, and blood sugar levels associated with PCOS. 

Research indicates the possible role of coffee consumption in balancing blood sugar levels. The mechanisms are unclear, but the results are encouraging enough to follow suit.

Some research studies suggest that caffeine may increase blood sugar levels initially and disturb the insulin sensitivity levels in diagnosed type II diabetes cases. That is why there is disagreement about the role of coffee in reducing the risk of metabolic syndrome and diabetes in the long run.

However, in women with PCOS who have not yet developed metabolic disorders or diabetes, coffee consumption is encouraged. Why? Because coffee is enriched with magnesium, a mineral that enhances insulin sensitivity in the body.

Coffee seems to improve the glucose intolerance that leads to weight gain, as it happens in PCOS. However, the positive effects are linked to long-term regular coffee consumption. Observations reveal that even decaf coffee is beneficial in reducing the risk of developing type II diabetes.

Learn how to manage your PCOS on your own terms! All the resources you need to kick PCOS’ ass in one guide!!

Caffeine and Sex-hormone Binding Globulin(SHBG)

PCOS is associated with low levels of SHBG, a protein that binds sex hormones and inactivates them. Low levels of SHBG lead to high testosterone, dihydrotestosterone, and estradiol (estrogen) in the blood.

Epidemiological studies also show that low plasma SHBG levels are one of the early indicators of insulin resistance. It is an important biomarker to predict the development of type 2 diabetes mellitus in either sex, particularly in women with PCOS.

Also, the imbalance of SHBG is directly linked to the metabolic dysregulation that occurs with PCOS.

Studies show encouraging results regarding the effects of caffeine in the coffee on the levels of SHBG. Though the research is still in infancy, it suggests an active and probable role of coffee consumption in managing PCOS symptoms.

Coffee and Weight Loss

Caffeine helps weight loss by increasing the metabolic rate of the body. That is why it is an integral ingredient of many weight loss supplements.

The higher the metabolic rate, the easier it is to lose weight. Certain dietary ingredients rev up our metabolic rate. For instance, spices, green tea, a high-protein diet, and coconut oil. Even drinking cold water helps you lose weight. But coffee remains the best ingredient of them all. Here is why.

Studies state that drinking caffeinated coffee can increase the metabolic rate by 3-11%. Though, the effect is more pronounced in lean persons. But a 10% increase is still a godsend for those trying to shed some pounds. Caffeine ignites the fat-burning switch, resulting in effective weight loss. It makes coffee a great tool when it comes to managing PCOS symptoms.

Coffee and Depression

Women with PCOS are more prone to experience anxiety and depression than those without the disease. About 27-50% of the women with the ailment report being depressed.

Many factors contribute to it. For one, PCOS induces stress because of the associated weight gain, hirsutism, fatigue, and lethargy. Other contributors include insulin resistance and generalized inflammation. The latter causes a further increase in the stress hormone cortisol.

How does coffee help? Well, caffeine in coffee is one of the most prevalent stimulants. It is shown to stimulate the central nervous system and contribute to the release of certain chemicals in the brain responsible for our moods and behaviors. For example, serotonin and dopamine.

Studies also reveal the link between caffeine consumption and a lower risk of depression in women. Maybe you know why a cup of coffee or munching a chocolate bar perks your mood up? Because both contain caffeine that helps lift your mood and ease anxiety.

Coffee and the Risk of Heart Disease

PCOS is not only a hormonal disorder. It has serious health repercussions involving many bodily functions. The bodies of women with PCOS are insulin-resistant. That makes them more vulnerable to weight gain, obesity, and type II diabetes.

Also, PCOS induces metabolic syndrome characterized by high blood pressure and imbalanced cholesterol levels in the body.

If uncontrolled, all of these factors increase the risk of cardiovascular ailments in women with PCOS.

Coffee consumption cuts back the risk of type II diabetes and lowers the risk of developing heart disease. The American Heart Association recommends drinking a moderate amount of coffee every day to achieve these benefits.

A study links moderate coffee consumption to decreased calcification and hardening of coronary arteries. Researchers attribute these effects to the rich polyphenol content of the coffee.

Coffee and the Risk of Cancer

PCOS increases the risk of certain cancers, particularly cancer of the endometrium.

Coffee consumption, on the other hand, cuts back on this risk.

The proposed elements for this benefit are linked to the caffeine, flavonoids, lignans, and other polyphenol content of coffee. Their anti-cancer effects work via increasing energy expenditure, inhibiting cellular damage, contributing to gene regulation and DNA repair, anti-inflammatory properties, and inhibiting metastasis (spread of cancer cells to other tissues).

Research shows encouraging results in this regard for coffee, a once bad-mouthed drink for causing cancer.

The Cons of Coffee for PCOS

Coffee has its downsides concerning PCOS. That is why some physicians may advise against coffee consumption for women with PCOS. Here is why:

Coffee and Insulin Resistance

It is observed that coffee consumption causes insulin resistance in established cases of type II diabetes. However, the effects are seen with decaffeinated and caffeinated versions of the drink. It indicates that caffeine does not seem to be the culprit when it comes to insulin resistance.

Related: 10 Ways to Reduce Insulin Resistance with PCOS

Coffee and Pregnancy

Higher consumption of coffee is linked to an increased risk of miscarriage in pregnant women. There is an increased risk of stillbirth, premature delivery, and low-birth-weight babies in women who habitually drink coffee.

Coffee and fertility

Women who consume regular high amounts of coffee may find it difficult to become pregnant. There is not much evidence that caffeine consumption negatively affects fertility rates. However, more than 200mg of caffeine per day is associated with spontaneous abortions in the early stages of pregnancy.

Coffee and Adrenal Androgens

Women with PCOS have high androgen hormones. These include dihydrotestosterone (DHT), dehydroepiandrosterone (DHEA), and dehydroepiandrosterone sulfate (DHEA-S).

Studies indicate that in a sub-group of these patients, the androgens are released by the adrenal glands instead of the ovaries. Caffeine intake causes an increase in adrenal androgen production, which further worsens the symptoms of PCOS.

Coffee and Adrenal Fatigue

The adrenal glands also secrete cortisol, the stress hormone.

Unfortunately, caffeine consumption induces a stress-like response in the body (increased heart rate, palpitations, and headaches).  It disturbs the hypothalamus-pituitary-adrenal axis, which initiates a vicious cycle of more cortisol production.

This results in a condition called adrenal fatigue. The signature signs and symptoms of adrenal fatigue include sleep trouble, brain fog, irritability, focusing or memory issues, and extreme cravings for sugar or carbohydrates. Plus, for obvious reasons, it worsens the already existing PCOS signs and symptoms.

Coffee and Stress

Caffeine consumption may disrupt sleep patterns, cause restlessness, induce anxiety, and burden the condition of PCOS.

How to Create a Balance Between Coffee and PCOS

We understand how hard it is to give up your morning cup of Joe. The smell of freshly brewed coffee is enticing enough to lure you back to the steaming mug of coffee. To ensure you get the best out of your java, here are some tips to avoid messing up your hormones if you suffer from PCOS.

·   Try limiting your coffee intake. Stick to a cup or two.

·   Go black; do not add sugar, milk, or cream that may spike blood sugar levels.

·   Opt for decaffeinated versions.

·   Use full-roasted coffee beans to curtail the amount of acrylamide, a probable cancer-causing agent.

·   Consume coffee brewed with a filter to keep bad cholesterol levels in check.

·   Limit or quit coffee altogether if you are trying to conceive.

·   Keep your coffee consumption at low levels throughout pregnancy.

·   Drink coffee in the morning hours to prevent insomnia or any sleep disturbance.

Summing up Coffee and PCOS

Coffee is backed by science to cater to PCOS symptoms in many ways. While java consumption is linked to some health shortcomings, fortunately, healthy alternatives are available. So do not let go of your morning cup of Joe just yet.

Looking for healthy breakfast ideas to go with your cup of coffee? Then make sure you check out my article on PCOS breakfast ideas.

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