Jeffrey Salazar
Coffee is a daily ritual for many, but the way you take your coffee could be adding unnecessary calories to your diet. Coffee itself is healthy, but when you add milk, sugar, sweeteners, or cream, you could be consuming a lot of empty calories. To make your coffee healthier, you can try drinking it black, or using natural sweeteners like stevia, monk fruit, or raw sugar. Cinnamon is another tasty addition that can improve your health by lowering blood glucose, cholesterol, and triglycerides. If you're drinking coffee while dieting, it's also important to be mindful of your caffeine intake and avoid drinking coffee too late in the day, as this could impair your sleep quality.
How to drink coffee on a diet
| Characteristics | Values |
|---|---|
| Coffee type | Opt for black coffee without any additives |
| Sweeteners | Use natural sweeteners like stevia, monk fruit, raw sugar, maple syrup, honey, or agave nectar |
| Milk | Avoid milk, or opt for low-fat milk |
| Cream | Avoid cream, or opt for low-fat cream |
| Cinnamon | Add cinnamon for flavor and health benefits |
| Caffeine intake | Limit caffeine intake to 400 milligrams or 4 cups of coffee per day |
| Time of consumption | Avoid drinking coffee after 2-3 pm or 10 am to prevent impaired sleep quality |
| Mug size | Use a smaller mug to drink less coffee and reduce calories |
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What You'll Learn
Avoid milk, sugar, sweeteners, and creamers
If you're watching your weight, it's best to avoid adding milk, sugar, sweeteners, and creamers to your coffee. Black coffee and espresso are calorie-free, so if you're looking to cut calories, it's best to drink your coffee black.
When you start adding milk, sugar, sweeteners, or creamers, those calories add up quickly. Sugar is a simple carbohydrate, which means it is quickly digested, absorbed, and converted to energy (calories) by our bodies. Simple sugars don't help us feel full, which could lead to overeating and potentially weight gain. Artificial sweeteners may not be a better option either, as some studies have shown that the body can differentiate between real sugar (carbohydrates) and fake ones. Since our body needs sugar, using artificial sweeteners may leave you feeling hungry, and you may end up losing fewer pounds.
If you are going to add milk, dairy-free milk options like almond or coconut milk are a good choice. Regular milk is also an option, as some research shows that the proteins found in milk may enhance coffee's anti-inflammatory effects. However, it is best to avoid half and half, sweetened condensed milk, and whipped cream. If using store-bought creamers, always read the labels, as fat-free creamers tend to be highly processed and normally have more sugar than regular creamers.
If you need to sweeten your coffee, use a natural sweetener like stevia, monk fruit, or raw sugar. You can also try adding a dash of cinnamon or cocoa powder to your coffee for some added flavor.
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Opt for natural sweeteners like cinnamon, honey, or stevia
When it comes to drinking coffee while on a diet, it's important to be mindful of the extra calories and sugar that can be added through milk, sugar, sweeteners, or whipped cream. To avoid this, opt for natural sweeteners like cinnamon, honey, or stevia.
Cinnamon
Cinnamon is a spice that can be added to coffee to give it a sweet, woody taste similar to brown sugar. It pairs well with the bitterness of black coffee, giving it a pinch of sweetness without the extra calories. Cinnamon is also commonly used in Mexican coffee recipes to add extra flavor. However, it's important to note that cinnamon doesn't dissolve easily in coffee, so your drink may have a bit of silt. Additionally, both cassia and Ceylon cinnamon contain a compound called coumarin, which has been linked to liver damage if consumed in excess. Therefore, it's important to consume cinnamon in moderation, especially if you have any known liver conditions.
Honey
Honey is a natural sweetener that can be used in coffee instead of table sugar. It has a stronger flavor than sugar, so you may need less of it. Honey also has some health benefits over sugar. Its sugars are processed faster by the body, making them less likely to be converted into fats and stored. Honey has a lower glycemic index, so it has less of an impact on blood glucose levels. Additionally, because honey is less processed, it retains trace nutrients that offer additional health benefits. However, some people find that the strong flavor of honey clashes with the taste of coffee.
Stevia
Stevia is a natural, no-calorie sweetener derived from the leaves of the stevia plant. It is a popular alternative to sugar and artificial sweeteners for people who want to reduce their calorie intake or avoid chemical additives. Stevia is generally considered safe and is a good option for those who want to satisfy their sweet tooth without the negative health impacts of sugar. However, it's important to note that stevia is much sweeter than sugar, so you'll need to use less. It can't be used as a 1:1 substitute, as it may affect the texture and taste of your coffee.
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Drink in moderation, especially if caffeine-sensitive
Drinking coffee in moderation is generally recommended, especially if you are caffeine-sensitive. Excessive caffeine intake may lead to various adverse side effects, such as headaches, irritability, and heart palpitations. The maximum recommended caffeine intake is 400 milligrams per day, which equates to approximately four cups of brewed coffee. However, this may vary depending on individual tolerance and body weight.
If you are caffeine-sensitive, it is advisable to listen to your body and consume an amount that you can comfortably tolerate. You may also want to avoid caffeinated beverages after 10 a.m. or 2–3 p.m. to prevent sleep disturbances. Additionally, consider alternating between caffeinated and decaffeinated coffee to reduce your overall caffeine intake.
To further moderate your coffee consumption, you can opt for smaller cups or mugs. This simple switch helps reduce the amount of coffee and any added ingredients you consume. For instance, if you usually add sugar or milk, a smaller cup means fewer calories and a lower risk of turning your coffee into a high-calorie dessert.
Another strategy to moderate your coffee intake is to be mindful of the nutrition information when preparing your coffee or ordering from a coffee shop. Some coffee shop drinks may contain more than one cup of coffee per serving, depending on their size. By checking the caffeine content and nutritional values, you can make informed choices and ensure you stay within a healthy range of consumption.
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Avoid coffee after 2–3 p.m. to preserve sleep quality
Drinking coffee is part of many people's daily routines. However, to preserve sleep quality, it is recommended to avoid drinking coffee after 2–3 p.m. This is because caffeine can remain in your system for a long time, and consuming it throughout the day can lead to a jittery feeling or sleep issues at night. Caffeine can be dehydrating, so it is important to drink plenty of water throughout the day, especially if you are going through cancer treatment.
The effects of caffeine vary from person to person, but excessive caffeine intake may have adverse side effects. These can include headaches, irritability, or even heart palpitations. The maximum recommended amount of caffeine per day is 400 milligrams, which is approximately four cups of brewed coffee. If you are sensitive to caffeine or find yourself exceeding this amount, consider switching to decaf or alternating between caffeinated and decaffeinated coffee.
To ensure a good night's sleep, it is best to avoid caffeine in the afternoon and evening. This means no coffee after 2–3 p.m., as it takes around 5-6 hours for half of the caffeine to be eliminated from your system. By avoiding caffeine later in the day, you can minimise its disruptive effects on your sleep schedule and overall sleep quality.
Additionally, if you usually use a large mug, consider switching to a smaller one. This will help reduce your caffeine intake and minimise the negative impacts on your sleep. By adjusting your coffee consumption habits and timing, you can enjoy the health benefits of coffee without sacrificing your sleep quality.
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Choose smaller cups to reduce coffee and additive intake
Coffee is a delightful addition to a healthy lifestyle. However, depending on what you add to your coffee, you could be consuming a lot of empty calories. Clinical dietitian Alyssa Tatum suggests that when you start adding milk, sugar, flavoured sweeteners, or whipped cream, those calories add up quickly.
To reduce your coffee and additive intake, you can start by choosing smaller cups. If you usually use a large mug, swap it out for a smaller one to help you drink less coffee and reduce your intake of additives. This is especially important if your coffee includes high-calorie additives such as milk, sugar, or cream.
Tatum recommends looking at the nutrition information before making your coffee choices, as some drinks with extra flavours or additions can be more like a dessert in terms of their calorie content. If you want a high-calorie coffee drink, choosing a smaller size can help limit the number of empty calories you consume.
In addition to choosing smaller cups, you can also make adjustments to your coffee additives. For example, you can ask for your drink with half the amount of flavouring pumps or skip the whipped cream. You can also try natural sweeteners such as stevia, monk fruit, or raw sugar instead of white sugar. Cinnamon is another tasty spice that mixes well with coffee and can even lower blood glucose, cholesterol, and triglycerides.
By choosing smaller cups and being mindful of your additives, you can reduce your coffee and additive intake while still enjoying the health benefits of coffee. Remember, coffee should complement a healthy lifestyle that includes a balanced diet, exercise, and maintaining a healthy weight.
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Frequently asked questions
The healthiest way to drink coffee is with nothing added, also known as black. Coffee with added milk, sugar, sweeteners, or cream can be loaded with empty calories. If you need some flavour, try adding a dash of cinnamon, or use a natural sweetener like stevia, monk fruit, or raw sugar.
Drinking too much coffee may cause adverse side effects, but this depends on the amount of caffeine consumed and individual tolerance. The maximum recommended amount of caffeine per day is 400 milligrams, which is about four cups of brewed coffee. If you are drinking more than four cups of coffee per day, try a combination of caffeinated and decaffeinated.
It is recommended to avoid caffeinated beverages after 10 am or 2–3 pm. Consuming caffeine throughout the day can lead to a jittery feeling or sleep issues at night.
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