This story has been updated since it was originally posted on 10/12/2022 to include more expert insight
Everyone has their own preferences for how they take their coffee in the morning. While some people enjoy the taste of a plain old black cup of joe, some of us need a little bit of sweetness in our mug. Unfortunately, though, what’s great for our tastebuds can oftentimes be terrible for our bodies. Many coffee ingredients are highly inflammatory and can get in the way of your weight loss goals if you’re not careful—including some of the most popular sweeteners.
To learn more about how your coffee order may be affecting your health and discover some of the worst sweeteners out there, we spoke to health experts Rachel Scott, Co-Founder and Medical Practitioner at National TASC; Lisa Richards, nutritionist and creator of The Candida Diet; Amy Lippert, functional nutritionist, and Dr. Daryl Gioffre, celebrity nutritionist and founder of Alkamind. They told us that refined sugar and sucralose are two in particular to be wary of. Read on for all of their insight!
Refined Sugar
You've probably heard again and again that sugar is no good for your health—but some of us just can't resist adding it to your coffee. Unfortunately (but unsurprisingly), Scott tells us that's one of the worst mistakes you can make regarding your morning beverage if you want to lose weight and lead a healthier life overall. She defines refined sugars as "those that came from natural sources but underwent processing to strip off other healthy ingredients and left only with the sugar part," including the ever-infamous white sugar.
While they're surely delicious, refined sugars can take a serious toll on your body, resulting in a plethora of health complications, including high blood sugar and weight gain. "The bad thing about refined sugar is that the body is able to metabolize and break them down rapidly so it causes a spike in blood sugar levels. In turn, there is an overproduction of insulin. If this continues, your body will have insulin resistance which can lead to diabetes and other heart diseases. This can also cause you to have a hard time in losing weight," Scott explains. Maybe we'll think twice next time we're about to drop a spoonful in our cup...
Sucralose
If you think artificial sweeteners are a better option that white sugar, think again. There are tons of culprits out there when it comes to these coffee unnatural ingredients, but Dr. Gioffre warns against sucralose in particular. You should especially steer clear of this sweetener if you care about your gut health or want to avoid weight gain. "One study found that [sucralose] can reduce your healthy gut bacteria by up to 50 percent," he says, "This is because it isn’t broken down during the digestion process, so it arrives in your large intestine fully intact; your gut bacteria feast on it and die. It also accumulates in your fat cells."
Richards echoes this sentiment, listing several types of artificial sweeteners to look out for: "Artificial sweeteners like sucralose (Splenda), aspartame (Equal), and saccharin (Sweet'N Low) are commonly used as sugar substitutes in various coffee products," she says. "While these sweeteners are low in calories and do not directly affect blood sugar levels, they can disrupt the balance of gut bacteria. Studies suggest that artificial sweeteners may alter the composition and function of the gut microbiota, potentially leading to imbalances in gut health." It's important to remember that keeping your gut healthy is an essential part of maintaining overall wellness.
Lippert concurs, noting that artificial sweeteners are extremely inflammatory and can be toxic to your body. "Consuming these on a daily basis leads to gut health issues, inflammation, and potential chronic symptoms, including weight gain, and may make losing weight harder," she concludes.
So, if you shouldn't add white sugar to your coffee, and you shouldn't add artificial sweeteners either, but you can't stand the bitter taste of coffee alone, what are your options? While taking your coffee plain is always your best bet for optimal health, choosing a natural, unrefined sweetener is a close second. Some examples include honey, agave nectar, and monk fruit sweeteners. Whenever possible, just be sure to avoid refined options!
