The data on regular coffee intake is mixed. Some research says that because coffee is rich in antioxidants, it is a healthy addition to your diet. It has been linked to a faster metabolism, less weight gain, and a lower risk of diabetes. Conversely, some studies have shown that excessive amounts of caffeine can raise your insulin and stress levels, putting you at higher risk for insulin sensitivity and a slew of other issues.
When it comes to coffee intake and your wellbeing, it’s all about context. Most studies that indicate that coffee has health benefits only focus on black coffee. In its basic form, coffee has zero calories and zero sugar. But, most people add calorie dense flavorings and creams to their coffee which not only causes the calorie count to skyrocket, but most coffee additives are also loaded with sugars that can have negative health effects.
While you can reap the most health benefits from coffee by drinking it black, there are some add-ins that are better than others. According to registered dietitian Kimberly Rose-Francis, the worst thing you can add to your coffee is powdered creamer. “Coffee creamer comes with a lot of bells and whistles that you may not want,” Rose-Francis told the HuffPost. “It can easily pack on extra calories and fat that may not be ideal for some people.” High calorie coffee drinks hold minimal nutritional benefit, which means they’re empty calories that aren’t satiating you, and as a result make weight loss harder. Aside from that, powdered creamer is packed with preservatives and trans fats, which can put you at greater risk for high cholesterol.
If you don’t like the bitter taste of black coffee, Rose-Francis recommends a duo of plant based milk with a sugar free sweetener instead of regular coffee creamer. “Sugar substitutes not only increase the palatableness of coffee, but they can prevent tooth decay and even blood sugar spikes for individuals who have diabetes.” Rose-Francis says.
At the end of the day, there isn’t a true consensus on whether or not coffee itself is good or bad for you. The best way to drink your coffee is black, but you can enjoy all foods and beverages in moderation. The most important thing to focus on is what you’re putting into it. Enjoy your morning coffee, but be aware of the potential risks of whatever additions you’re making.