Sugar
This common coffee additive can harm overall health. According to a 2023 research analysis, adding just one teaspoon of sugar to daily coffee over four years results in a slight weight gain. Sugar promotes inflammatory processes in the body; this can damage tissues and increase the risk of chronic diseases such as cancer, heart disease, and diabetes, according to Verywell Health.
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To control the amount of added sugar in your morning coffee, consider making it at home rather than buying it at a café, and use nutmeg or cinnamon to enhance the flavor. US dietary guidelines recommend consuming less than 10 g of added sugar per meal – equivalent to 2.5 teaspoons of regular sugar.
Artificial sweeteners
Although artificial sweeteners may seem like a great alternative to regular sugar, it is worth considering not adding them to coffee. While these additives contain little or no calories or carbohydrates, scientists are still unclear whether they provide any other health benefits.
For example, they do not raise blood sugar levels as rapidly as regular sugar, but they may promote inflammatory processes in the body. Additionally, artificial sweeteners can be difficult for the digestive system to process; they may cause unpleasant digestive issues such as bloating or gas. To vary the flavor, add a little vanilla extract to your coffee – this will give it sweetness without extra calories or additives. Or avoid sweeteners altogether, as some studies show that more frequent consumption of unsweetened coffee is associated with less weight gain over time.
Full-fat milk
Many people add a little milk to black coffee to soften its strong taste, but when choosing milk, it is important to consider its health effects. Studies show that milk proteins interact with antioxidants in coffee and affect how the body absorbs these beneficial substances. Based on these findings, adding milk to coffee may reduce the amount of coffee antioxidants available to the body. If you like coffee with milk, choose low-fat milk or unsweetened plant-based drinks.
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Saturated fats
It may seem unusual to add products rich in saturated fats to coffee, but some people still put butter in their coffee. While adding butter to coffee is popular among those following ketogenic or paleo diets (to provide the body with energy), it increases the intake of saturated fats. This can lead to increased cholesterol levels and become a risk factor for heart disease.
Other tips for drinking healthier coffee
In addition to reducing the amount of unhealthy additives mentioned, experts offer more recommendations to help make coffee (or other caffeinated drinks) healthier:
- Consider replacing coffee with green tea – it contains less caffeine and is rich in antioxidants.
- To add more flavor to coffee, sprinkle a little cinnamon or unsweetened cocoa powder.
- Choose natural sweeteners.
- Avoid drinking coffee or other caffeinated beverages after 2 p.m., as they can disrupt sleep patterns.
- Try drinking plain black coffee – this way you will gain benefits and avoid possible negative effects of additives.
Remember that for most healthy adults, nutritionists recommend consuming no more than 400 milligrams (mg) of caffeine per day – equivalent to about two or three cups of coffee. This amount may vary slightly depending on body composition and how your body metabolizes this stimulant. If you have questions about the appropriate caffeine amount and drinks for you, consult a healthcare professional.
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