This post has been updated since it was originally published on December 14, 2021.
Whether catching up with friends or just starting your day, coffee is a touchstone of most people’s everyday lives. Luckily, in its raw form, coffee can have a number of health benefits. However, the added cream, sugars, and syrups can defeat the purpose of any nutritional benefits coffee may have. Some additives may even be an irritant for common health issues, including inflammation. We asked Dr. Mark Iwanicki, ND LAc with New York Center for Innovative Medicine for the best way to take your coffee so that you can maximize its benefits and minimize any negative effects.
“Coffee has many studied health benefits, all revolving around the high number of antioxidants present in coffee beans. Coffee is one of the primary ways in which most Americans get antioxidants in their diet. Antioxidants help to lower inflammation and bind up DNA and protein damaging free radicals in our body,” Dr. Iwanicki says, “Most all chronic disease in the body is linked to high levels of systemic inflammation. By drinking or eating compounds high in antioxidants, we are helping the body lower its inflammatory burden and reduce the risks associated with chronic diseases.” When consumed in its purest form, coffee could actually lower the amount of inflammation in your body. Outside of that, caffeine itself has also been shown to help increase mental alertness, memory, and reduce symptoms of depression.
With that being said, caffeine can have some drawbacks, depending on your own body chemistry and if you have certain pre-existing conditions, specifically those relating to sleep. “People with insomnia, anxiety, adrenal fatigue, or sensitivity to caffeine should avoid coffee if possible. The caffeine in coffee is a stimulant so it can keep you up at night when you are trying to sleep,” Dr. Iwanicki says, “If this is the case, try to avoid drinking any coffee after noon.” Beyond sleep, caffeine has also been known to spike cortisol in the body, which triggers adrenaline production. To reduce this, consider taking intermittent breaks from regular coffee consumption to reduce the burden on your adrenal glands. If you are breastfeeding or struggle with hypertension, you should also consult with your doctor about whether caffeine is safe for you.
Artificial Sweeteners
What you add to your coffee can also dramatically change its nutritional benefit. Even though coffee itself can reduce inflammation, some of the most popular coffee add-ins can make inflammation worse! “Artificial sweeteners such as aspartame and saccharin are toxic and inflammatory to the body,” Dr. Iwanicki says, “Aspartame breaks down into methanol and formaldehyde in the body, which is toxic to all cells in the body, particularly to cells in the nervous system. Saccharin has a similar effect.” Check the nutrition facts on your favorite sweeteners and if they include either of those on the ingredient list, consider throwing them out.
This doesn’t mean you have to cut out coffee altogether! You can just as easily swap your favorite ingredients for healthier ones. “When you swap an artificial sweetener for a more natural alternative like stevia or monk fruit, you can avoid these toxic, inflammatory side effects while getting the benefits of adding a sugar-free alternative in your coffee.” There are lots of stevia and monk fruit based sweeteners on the market you can choose from. Additionally, if you like using creamer, consider trying an unsweetened plant milk instead, as creamer is typically very high in sugar.
You don’t have to give up the things you enjoy because they’re “unhealthy.” There are lots of ways to make small adjustments and tweaks so that you can minimize any adverse effects but also still enjoy your favorite routines. While caffeine itself is fine for most people and may even have benefits, the key is making sure what you’re adding isn’t packed with sugars and chemicals.
