Everything You Need to Know About Caffeine

Update: In 2019, the USDA updated database values for caffeine content in foods and beverages. You can learn more here. Many of us enjoy a daily pick-me-up, such as a freshly brewed cup of coffee, an ice cold soft drink, a hot cup of tea, or an energy drink all sharing a common ingredient: Caffeine. People all over the world have enjoyed foods and beverages containing caffeine for over a thousand years. It is one of the most studied food ingredients. Even so, misperceptions about this food ingredient continue. Given the buzz about caffeine, IFIC Foundation is providing science-based information on common questions about caffeine, its use in foods and beverages, and its effect on health. Download the Fact Sheet Is caffeine safe? Decades of research have found that moderate amounts of caffeine consumed by the general healthy population are safe and do not harm health. Caffeine’s safety is supported by its long history of consumption and extensive studies on its safety. How is caffeine used and regulated in foods and beverages? Caffeine may be used to impart a bitter taste to some food and beverage products, and some products may also contain caffeine for its well-known pick-me-up qualities. The U.S. Food and Drug Administration (FDA) classifies caffeine as Generally Recognized as Safe (GRAS). GRAS ingredients must meet one of the following requirements: 1) The ingredient’s safety was established before 1958, based on a history of safe use and consumption by a significant number of consumers or 2) Scientific data and information about the safety and use of the ingredient is widely known and publicly available (through scientific articles, etc.), and there is consensus among scientific experts that the ingredient is safe for its intended use. Caffeine is required to be listed in the ingredients list on food and beverage […]

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Glyphosate 101: Gaining Food Safety Insights

You may have recently read news about glyphosate, a widely utilized pesticide, and concerns about the safety of it being used and potential consumer exposure. With this increased focus on glyphosate, we thought it would be good to address some food safety considerations that may be on your mind. What is glyphosate? Glyphosate is a pesticide that has been used for crop protection since 1974. It is widely used in farming practices because it is considered non-toxic to consumers and animals, and is effective for broad-range weed control. However, those attributes come with an important caveat: Glyphosate, like all pesticides, must be used as prescribed on the pesticide product label. As one of the most widely used agricultural compounds, glyphosate has been the subject of numerous toxicological research experiments to establish the safety for both consumers that could encounter glyphosate and for field workers applying this pesticide to crops. For the past 40 years, the safety of glyphosate has been reviewed and confirmed by the scientific community and multiple government agencies. The findings from these reviews reveal that, when used properly, glyphosate does not cause adverse human health effects. Studies also indicate that at low levels (pesticide residues that can be found in foods, discussed below), glyphosate does not act as a carcinogen, endocrine disrupter or a developmental toxicant. Although there have been reports of farm worker safety being compromised due to specific exposure scenarios, the use of glyphosate by farm workers to tend to crops is regarded as safe when done with regulated protocols. In the case of farm or field workers who may be exposed to high levels of glyphosate during the mixing or application of the products, there are guidelines to help support safe handling and application. Who Monitors and Regulates Pesticides? The use of pesticides, including […]

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The Safety Seven: How to Dodge the Dirty Dozen

Many of us are in the midst of welcoming spring by participating in activities outside, enjoying seeing flowers bloom and looking forward to enjoying a host of fruits and vegetables that are increasingly available with warmer weather. However, you may have also heard about the release of the Environmental Working Group’s report encouraging people to avoid many fruits and vegetables. Before you begin rewriting your shopping list, we hope you adhere to the top seven things to remember about eating healthy and safe foods when this year’s (or any year’s) Dirty Dozen and Clean Fifteen lists (lists that promote organic produce as being safer and healthier than conventional produce) invade your social media streams. 1. There is no reason to avoid any type of produce, whether organic or not. Both conventional and organic produce present a healthy and safe way to obtain daily nutrients. Neither is more safe or healthy than the other. This goes for any food product, from raisins to milk and beyond. Whether you choose organic or traditionally produced fruits and vegetables, the important thing is to get plenty of servings of fruits and vegetables each day and to handle all food safely to prevent foodborne illness. Remember these four steps: clean, cook, separate and chill. 2. There are several regulatory steps in place to ensure that all food products in our supply chain are safe. The Environmental Working Group (EWG) suggests that the government approval process for pesticides is somehow lax and undiscerning. But the U.S. Environmental Protection Agency (EPA) actually takes a minimum of six years to finalize the approval and safety (to humans and the environment) of newly formulated pesticides. Only after this review process can a pesticide be approved and sold in the U.S. and abroad. 3. U.S. regulatory authorities inspect and monitor both conventional and organic commodities to ensure equal […]

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Potassium Fact Sheet

Download the Potassium Fact Sheet here Potassium is a nutrient that is essential for health at the most basic level – it keeps the body’s cells functioning properly. Along with sodium and other compounds, potassium is an electrolyte, working to regulate the balance of body fluids. These actions affect nerve signaling, muscle contraction, and the tone of blood vessels, with far-reaching impacts on the body. Potassium and human health Potassium plays a critical role in human health. It is involved in maintaining blood pressure and reducing risk of stroke, preserving calcium stores in bone and helping the kidneys work efficiently.¹⁻⁵ Dietary potassium is beneficial on its own and through its effects on the body’s management of sodium. The benefits of potassium on hypertension and stroke are also captured within the U.S. Food and Drug Administration’s health claim, which states, “Diets containing foods that are good sources of potassium and low in sodium intake may reduce the risk of high blood pressure and stroke.”⁶ Potassium and sodium are both essential nutrients that interact with each other within the body. Potassium is pulled into cells while sodium is pushed out, and this interaction helps to power the transmission of signals along nerves and the contraction of muscles. Both nutrients are used to help maintain fluid and blood volume in the body. However, detrimental issues may arise when potassium intake is insufficient and/or when sodium intake is too high. The sodium to potassium ratio provides a method of assessing sodium intake compared with potassium intake. Ideally, sodium intake values should be less than potassium; however, that typically is not the case. Today, average sodium intake (3,400 milligrams (mg)/day) is higher than average potassium intake (2,500 mg/day), a ratio of 1.36 to 1.7 Greater intake of potassium-containing foods combined with reductions in sodium intake […]

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The Role of Caffeine in an Active Lifestyle: Benefits and Potential Drawbacks to Mental and Physical Performance

Americans have a love-or-hate relationship with daylight saving time. Changing our clocks forward can be a time of joy and a sign that spring is near, but it also can bring feelings of irritability and annoyance in response to “losing” a precious hour of sleep. Many of us look to various ways—including consuming caffeinated foods and beverages—to cope with the time change. To be sure, caffeine can help us power through our day and make the most of all the extra outdoor activities, such as gardening, hiking, and other forms of exercise, that become easier with that extra hour of daylight. Caffeine is an FDA (Food and Drug Administration)-approved food additive and stimulant that is popular in the U.S. Recent data from 2022 found that more than nine in ten Americans surveyed reported consuming caffeine, with about 75% of survey participants saying they had caffeine at least once a day. The survey, “Caffeine: Consumer Perception Habits and Safety Perceptions,” also revealed that among U.S. consumers, caffeine is most often consumed through soft drinks, coffee, and tea. People tended to seek out sources of caffeine for the taste, the jolt of alertness caffeine provides, and the familiarity of their caffeine-consumption routine. Interestingly, the main reasons for caffeine consumption in older adults were taste and routine, whereas people under the age of 45 were more likely to report consuming caffeine to improve mood, help with focus, and relieve stress for social events. People under age 45 also more frequently sought out high-caffeine sources, including instant coffee, energy drinks, energy shots, and caffeine pills. There is evidence behind the feeling of productivity an afternoon cup of coffee can bring. Indeed, caffeine use can have benefits, including boosting feelings of alertness and maximizing performance on mental tasks. Having some caffeine can also improve memory and reasoning if you’re […]

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Frequently Asked Questions on Pesticides and Food Safety

Farmers have a number of practices in their “toolbox” to grow all the nutritious fruits, vegetables and grains our diets rely upon. But the use of pesticides is not well understood. Pesticides are used by farmers to protect crops. Maybe you know a little about pesticides or maybe you know a lot. Either way, our frequently asked questions (FAQ) list below should shine some light on any lingering questions about farming and pesticide use: Q: What are pesticides and how are they used? A: Pesticides are chemicals that are tactically applied to organic and conventional crops in order to protect them from insects, rodents, weeds and types of fungal growths. The use of pesticides must be documented by farmers and is regulated by several government agencies worldwide. Q: Are there other benefits to using pesticides to consider? A: By keeping pests and weeds at bay, the use of pesticides helps farmers to produce high-quality fruits and vegetables quicker and with greater yields. Pesticides also increase the shelf life of several crops because they help to prevent the growth of mold and mildew that can increase spoilage. This reduces the cost of your favorite fruits and vegetables and can make them safer to eat. Q: Are fruits and vegetables safe to eat if they have been treated with pesticides? A: Yes. The chemicals used in pesticides are regulated by the Environmental Protection Agency (EPA), United States Department of Agriculture (USDA), and Food and Drug Administration (FDA). These agencies monitor the types and amount of pesticides used on all crops. Based on scientific evidence, these agencies have deemed the use of pesticides to be safe and the residues that remain on food, if any, do not cause adverse health effects. Q: Are there other general concerns about the use of pesticides to […]

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What is Intermittent Fasting?

Intermittent fasting has fast become a diet trend worth noting. For the past two years, the IFIC Foundation’s Food and Health Survey has found that intermittent fasting is one of the most widely cited diets that people have followed. But what is intermittent fasting? Its growing popularity justifies a deeper dive into the specific parameters, research and potential considerations for trying this diet. What is intermittent fasting and why is it so popular? Intermittent fasting is a diet that cycles between times of fasting and eating. Unlike other eating philosophies, intermittent fasting does not prescribe what to eat; rather, it’s focus is on when to eat. For most who adopt this eating plan, the goal is to reduce the number of calories eaten to lose weight. There are a few variations to the eating and fasting periods of this diet, including a daily 16:8 ratio of fasting hours to eating hours; the 5:2 method (five days of normal eating and two days of eating 500–600 calories per day); and the “Eat-Stop-Eat” method (which involves fasting for 24 hours one to two times per week). Regardless of fasting stage length, no food is allowed during this time; but coffee, tea and water are permitted. What does research on intermittent fasting show? Weight loss One of the top reasons people adopt a new diet is to lose weight, and some believe intermittent fasting may help with this. A systematic review and meta-analysis in 2018 examined whether different forms of intermittent fasting results in weight loss. The research included six studies ranging in duration from three to 12 months. Four of these studies included continuous energy restriction as a comparator intervention, meaning that study participants ate fewer calories throughout the day than they usually would. Two studies included a no-treatment control intervention, meaning […]

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Free-Range Chickens and Cage-Free Eggs: The S(coop) on Poultry Labels

Eggs are often dubbed an “incredible” food for a reason: They’re nutritious and delicious, and many of us enjoy them—whether scrambled, boiled, or fried. And for meat eaters, chicken can be equally delicious in all its forms—from a classic Sunday roast to kid-favorite fried tenders to game-day buffalo wings. But while the jury may always be out on which came first in the chicken-or-egg debate, these two poultry-based foods bring other conundrums to the grocery aisle. Specifically, when we shop for eggs and chicken, do we know how to understand all the labels that can show up on their packaging? Terms like “free-range” and “cage-free” may sound good in theory, but what do they really mean? And how much do we know about the broader farming practices behind chicken and egg production? Read on to learn how you can confidently navigate poultry labels the next time you’re buying chicken or eggs. The Dish on Chicken-Raising Regulations Most of us know that chicken provides a host of food benefits: It’s a great source of protein and other nutrients, is often accessible in most grocery stores, and is easily incorporated into many individual and family meals. And according to the U.S. Department of Agriculture (USDA), chicken consumption around the world is on the rise, with chicken tracking as the most consumed livestock commodity globally. Animal welfare guidance for poultry includes regulations set forth and enforced by the USDA. Specifically, all U.S. chicken farmers are expected to adhere to both the federal Animal Welfare Act and the Poultry Product Inspection Act in their raising, handling, and processing of chickens for both meat (referred to as broilers) and egg-laying (layers). USDA expects that farms that raise chickens must ensure their facilities provide three foundational aspects to their production: proper nutrition (clean water and feed) […]

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