Feeling fatigued? The amount of sleep you’re getting may not be the only issue at hand. As it turns out, several factors can impact our energy levels—and our diet, in particular, plays a major role. It’s no secret that the foods we eat on a regular basis can make or break our wellbeing; while adding the right foods to your plate can provide sustained energy, poor dietary choices are likely contribute to fatigue. And that includes the ingredients you add to your coffee!
According to Dr. Vian Miran, General Practitioner at Hola Health, sugar and flavored syrups, two common coffee ingredients, might be contributing to energy crashes rather than preventing them. Learn more about the risks of each—and what to add to your coffee instead—below.
Sugar
Want some coffee with that sugar? It shouldn't come as a surprise to hear that adding a large dose of refined sugar to your morning joe is likely to contribute to blood sugar spikes and crashes, among other risks. "Although it gives you a quick energy boost, it’s followed by a crash that will make you feel worse in the long run," says Dr. Miran. These fluctuations are due to the fact that sugar triggers a surge in insulin, which then causes blood sugar levels to drop rapidly—often resulting in sluggishness, brain fog, and fatigue.
Miran also warns that although artificial sweeteners may seem like a healthier option, they come with their own downsides. "They impair energy regulation and metabolism," she says. If you want a touch of sweetness without the risk of fatigue, she recommends natural ingredients like cinnamon and honey. "Cinnamon has an additional benefit of regulating your blood sugar levels, while honey provides extra nutrients to help your body operate more efficiently." Yum!
Flavored Syrups
Who doesn't love a sweet vanilla latte? Unfortunately, excessive amounts of flavored syrups could be a nightmare for your health, including your energy levels. Miran notes that they're packed with artificial ingredients, preservatives, and high-fructose corn syrup. "These all lead to inflammation, which is directly linked to chronic fatigue," she warns. Chronic inflammation can interfere with energy levels and cognitive function, making it harder to stay alert throughout the day.
Rather than reaching for those sugary syrups, Dr. Miran suggests opting for whole-food alternatives that add naturally delicious flavor. "A lesser-known coffee additive that can achieve a slow energy release is collagen powder. Adding protein to your coffee will slow the absorption of sugars and caffeine, thus providing a more balanced energy release," she says. Who knew?!
