There’s so much to love about coffee: that much-needed energy boost, the wonderful aroma, and even the simple ritual of holding a warm cup in your hand each morning. However, not everyone loves the taste of black coffee; if you fall into this camp, you may frequently load your morning mug of joe with a range of ingredients to make it taste sweeter. Unfortunately, though, while coffee offers up a good amount of health benefits, adding the wrong ingredients to the mix could set you back in your health goals—especially if you’re trying to lose weight.
To discover one of the worst coffee add-ins out there that frequently lead to weight gain, we spoke to health experts Lisa Richards, nutritionist and author of The Candida Diet, Megan Brynok, functional nutrition practitioner, and Macy Sarbacker, personal trainer and fitness blogger. They told us that creamers—especially flavored ones that are packed with sugar—are typically poor choices. Learn more about the risks below.
How sugary creamers lead to weight gain
We don't blame you if you prefer to add a bit of creamer to your coffee to mask the bitter taste with some creamy sweetness. However, loading your coffee with this sugary ingredient could take a serious toll on your health. According to Richards, it's one of the worst ingredients you could add to your coffee if you're trying to lose weight.
"While it is common, adding creamer is also a way calories, sugar, and fat sneak into our diet and it adds up quickly," she warns.
The sugar content of flavored creamers is typically the main concern when it comes to weight gain. As Brynok notes, "Many of the popular creamers on the market, are loaded with sugars, added sugars and empty calories (calories that provide no nutrient value)." Unfortunately, although sugar is undeniably delicious, it can also lead to a range of health consequences—including weight gain.
It's also important to note that starting your day with a cup of coffee that's loaded with sugar-laden creamer is likely to spike your glucose levels, which can also be detrimental to your weight loss goals. "When you add a ton of sugar to your coffee and drink it first thing in the morning on an empty stomach, you are instantly spiking your glucose levels. This can lead to cravings and binge-eating later in the day," Sarbacker tells us. Luckily, there are several ways to manage your blood sugar levels, including limiting your sugar intake.
Coffee tips for weight loss
So, does this mean black coffee is the only way to go if you're trying to lose weight? While it's true that taking your coffee black (or even adding a bit of a metabolism-boosting spice to the mix) is the healthiest way to go, there are some compromises you can make if you really can't take the bitter taste alone.
"This isn't to say that everyone should drink their coffee black, but it may be beneficial to avoid certain coffee creamers," Richards says. She tells us that at the end of the day, the key is to be very mindful of the ingredients you're putting in your cup. "Always read the nutrition and ingredient labels for fat, calories, and added sugar," she says. "1-2 grams of sugar should be your limit."
You may also want to consider choosing natural sweeteners like monk fruit and stevia over refined sugar. And as far as milk and creamers go, Richards concludes that "there are plenty of coffee creamers that are fat free, but using traditional milk, whether dairy or plant based, is likely the healthiest route to go." Noted!
