Coffee is one of the most popular beverages worldwide, known for its rich flavor and stimulating effects, thanks to caffeine. While many people enjoy starting their day with a cup of coffee, consuming it on an empty stomach can have some unintended consequences.
When coffee is consumed without food, it can cause a spike in cortisol levels, the hormone associated with stress. Elevated cortisol, especially when experienced regularly, may contribute to belly fat, as the body tends to store fat in the abdominal area under stress. This combination of high cortisol and increased belly fat can have broader implications for health, including an elevated risk of metabolic disorders.
Dietitian Abbey Sharp took to TikTok to break down some facts based on previous studies on the consequences of consuming “coffee on an empty stomach.” Sharp suggests that you should at least have some type of food, specifically protein, before or while chugging your morning coffee.
@abbeyskitchen The TRUTH about coffee on an empty stomach, cortisol and belly fat #coffeeonemptystomach #morningcoffee #lowercortisollevels #howtolosebellyfat #flattummy original sound – Abbey Sharp
Protein-Rich Breakfast Can ‘Control Food Cravings’
Sharp reacts to another TikToker’s clip where they express frustration about starting their day with protein before having coffee. She points out that beginning your day with protein offers so many great benefits.
“Research suggests that a protein-rich breakfast can reduce the signals in the brain that control food cravings. While other studies have found that having a high-protein breakfast helps reduce subsequent caloric consumption later on in the day,” she says.
Protein is more filling than carbohydrates or fats, which means that a high-protein breakfast can help you feel fuller for longer. This reduces the likelihood of overeating later in the day, which can contribute to weight loss, including the reduction of belly fat.
It doesn’t always have to be a protein such as eggs, she says. Even having a protein shake is a better option than skipping protein altogether in the morning.
Now onto the coffee. Sharp notes, “Coffee does actually transiently increase blood sugars, which the protein shake would instantly mitigate.”
Cortisol Levels And Caffeine’s Link
“As for cortisol, some research has found that coffee can increase cortisol levels both at rest and during periods of stress; other research has found no increase in cortisol levels at all,” she reveals. Sharp says this may have to do with one’s sensitivity to stress, anxiety, high blood pressure, and caffeine tolerance level.
“More importantly though, the impact of caffeine on cortisol levels seems to diminish with regular coffee consumption,” but she does state that this can depend on how fast or slow your metabolism is or how much caffeine can impact your anxiety levels.
The Bottom Line: Coffee On An Empty Stomach
“Generally speaking, having some food on board before or with your coffee is definitely the best practice,” she states. Coffee with some high-protein milk such as cow or soy milk can definitely help. However, moderation is everything, and Sharp says not to completely stress over having some coffee right before breakfast every time, especially if drinking the protein shake doesn’t “bring you joy.”
