There is so much conflicting advice on coffee during pregnancy. Coffee has many positive as well as negative characteristics. Additionally, many health and genetic factors come into play. Some people believe we should abstain from coffee completely throughout pregnancy. Others say less than 2 cups per day is safe, while others set the limit even higher. During my first pregnancy, my doctor told me to stay under 4 cups a day. Unless your cups are quite small, that is a lot of coffee!
How much coffee is acceptable during a healthy, low-risk pregnancy?
Your baby’s developing neurological system is very sensitive to all stimulants, including caffeine. However, some people can’t quit caffeine altogether. If you’re a coffee drinker and wracked with guilt, don’t despair. A little coffee may be OK if you tolerate coffee and have a healthy, low-risk pregnancy.
During preconception and pregnancy, no coffee is best, but less is better than more.
According to research [1] and my clinical experience, drink no more than 1 cup of coffee a day during the family-building years. If you have a history of miscarriage, anxiety, or sensitivity to coffee, even 1 cup a day is likely too much for you. Do your best to drink the lowest amount of caffeinated beverages possible. Nonetheless, if you rely on caffeine to get through your day, make sure you reach out for help and perspective.
Coffee selection matters
Coffee in small amounts is acceptable for many people. If you tolerate a little coffee every so often and feel that the flavor and experience recharge you, follow these selection tips.
Basic selection criteria
Coffee should be organic. Some organic varieties are not certified, so ask your purveyor. In fact, a lot of higher-end coffee is grown without pesticides.
Purchase whole-bean form, and ensure that beans are not shiny or greasy. If they are, that means the oils have become rancid. In fact, when you purchase ground coffee, you can’t tell if the beans were fresh or rancid.
To those who need to switch from their current coffee due to possible rancidity, I recommend Blue Bottle, Intelligentsia, and Highwire Coffee Roasters. Look around for other brands that both provide very fresh beans. Get a low-heat grinder—brew coffee with spring water or high-quality filtered water.
Decaf or regular coffee during pregnancy?
Decaf provides the experience of coffee with significantly less caffeine. Not everyone does better on decaf than on regular. Some people have reactions to compounds in coffee that aren’t caffeine, but try decaf and see how you feel. The most natural process of decaffeination is the Swiss water process decaf. Again, the same standards for the purchase of beans apply whether you are purchasing decaf or regular beans.
Factors affecting caffeine content
The type of bean and your brewing method impacts the caffeine content. Obviously, using decaffeinated coffee yields less caffeine than caffeinated coffee. Arabica beans have about half the content of Robusta beans. Espresso blends tend to have a higher percentage of Robusta beans than lighter roasts. However, all other things being equal, the darker the roast, the lower the caffeine content. A fine grind, long brewing time, and high brewing temperature equate to more caffeine.
You may be surprised that a typical serving of percolated, drip or French press coffee has a substantially higher caffeine content than a shot of espresso.
The brewing method I recommend for your homemade brew involves the Italian stainless steel “Moka” stove-top espresso coffee maker. The Bialetti line, for example, has several stainless steel models.
The “Moka” coffee maker does not require paper filters. It is important to purchase stainless steel rather than the more common aluminum version—coffee’s somewhat acidic pH will leach some aluminum into your brew. The “Moka” coffee maker is essentially the easiest and most accessible way to make an espresso-style brew at home.
In addition to the higher caffeine content, drip machines have the further disadvantage of plastic parts that come in contact with the hot beverage. This contact leaches endocrine-disrupting chemicals into your cup of joe. Along the same lines, avoid coffee pods due to the contamination with plastic, which contains the same endocrine-disrupting compounds. Learn about the effects of hormone disruptors on fertility, pregnancy, and small children here.
Hold the sugar! Splash in some cream!
Are you in the habit of consuming sugar-sweetened coffee? Sugar crowds out nutrients essential for a healthy pregnancy. It may also increase your risk of morning sickness [2] and gestational diabetes. Additionally, because both caffeine and sugar are addictive, you are likely to consume more coffee if you sweeten it. If you don’t like unsweetened coffee, try using grade B maple syrup as a mineral-rich sugar alternative.
As long as you do not have an allergy or sensitivity to dairy, fresh, unprocessed cream softens the acidity of coffee. Furthermore, cream is a great source of fat-soluble vitamins crucial for your baby’s growth. And it’s delicious!
Coffee on the go
When out and about, it’s wisest to order espresso beverages. Choose the single or one-shot versions rather than their double, triple, or quadruple counterparts. Don’t like the concentrated taste of espresso? You can add cream or ask for an Americano, which dilutes a shot of espresso in additional water.
Ask the barista to serve your beverage in a real mug. This helps you avoid the toxic cup lining and lid of to-go cups. Almost all cafés have this as an option.
While they may taste great, avoid sweetened and flavored coffee beverages. These beverages contain an unbelievable list of additives and refined sugars!
Try not to order coffee out too often unless the café or restaurant you frequent serves organic coffee. Otherwise, you may take in more pesticides than you bargained for.
The Feed Your Pregnant Body!™ Program helps you support your pregnant clients
If you’re a practitioner wanting to learn how to support your clients with confidence through common nutrition and health concerns that occur during pregnancy, you can learn more about my training program here.
References
- https://pubmed.ncbi.nlm.nih.gov/27573467/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1804190/
- https://obgyn.onlinelibrary.wiley.com/doi/full/10.1111/1471-0528.12406