Sept. 30, 2024—For coffee lovers, nothing hits the spot like a great cuppa joe. Plus, having up to 32 ounces a day (4 cups) can offer big health benefits, according to the American Medical Association (AMA). Unless you're adding too many extras, like sugar, syrup or cream.
Coffee's health halo
Coffee is rich in polyphenols. These compounds have powerful antioxidant and anti-inflammatory properties. Research from the AMA shows a link between regular coffee consumption and a significantly lower risk of:
- Cardiovascular disease.
- Stroke.
- Type 2 diabetes.
- Parkinson's disease.
- Death from all causes.
No sugar-coating it
All those health benefits are linked to coffee—but not to the ways we often enjoy it. Adding sugar, cream or flavorings can change your coffee's benefits. For instance, coffee with added sugar is counted as a sugary drink, similar to soda, sports and energy drinks, and fruit beverages, notes the Centers for Disease Control and Prevention (CDC). In fact, some flavored coffee drinks, like a 16-ounce pumpkin spice latte, can have up to 50 grams of sugar and 390 calories.
Sweetened drinks are the No. 1 source of added sugar in our diets. And that may lead to health problems, CDC says. Too much sugar can contribute to:
- Weight gain and obesity.
- Type 2 diabetes.
- Heart disease.
- Gout.
- Cavities.
CDC recommends that people 2 years and older have no more than 50 grams—about 12 teaspoons—of added sugar per day. But you should be aware that added sugar goes by many names on food labels. These include:
- Sugar cane.
- Raw sugar.
- Sucrose.
- Dextrose.
- Fructose.
- Syrup (including maple syrup and corn syrup).
Have your coffee—and drink it too
If you enjoy sweeteners or other extras in your coffee, you don't have to give them up. (Swearing off all your favorite foods and drinks can actually make it harder to follow a healthy diet overall.) Just make moderation the name of the game. Here are a few tips to help you make healthier coffee swaps:
- Make it a skinny. Try low-fat or nonfat milk in your coffee instead of heavy cream or whole milk. Or drink it black.
- Be wary of nondairy milk. Plant-based milks can be a great choice for coffee. Just make sure they're unsweetened.
- Skip the whipped cream and flavored syrups. Cut back gradually to get used to the change.
- Shrink your serving size. Sometimes a smaller drink is enough to satisfy. Try an 8-ounce order instead of a 16-ounce one.
- Read the label. If you're in the habit of grabbing a bottled coffee drink, look at the nutrition label, particularly the sugar and calorie amounts. You might rethink your choice when you see the numbers.
Sources
- American Diabetes Association. "3 Easy Ways to Cut Back on Sugar (and Why You Should)." https://diabetesfoodhub.org/blog/3-easy-ways-cut-back-sugar-and-why-you-should.
- American Heart Association. "Customized Drinks Have Gone Viral – and May Be a Recipe for Disaster." https://www.heart.org/en/news/2021/08/13/customized-drinks-have-gone-viral-and-may-be-a-recipe-for-disaster.
- American Heart Association. "How Much Sugar Is Too Much?" https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much.
- American Medical Association. "Help Your Patients Get a Bigger Health Boost from Their Coffee." https://www.ama-assn.org/delivering-care/public-health/help-your-patients-get-bigger-health-boost-their-coffee.
- Centers for Disease Control and Prevention. "Rethink Your Drink." https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/index.html.
- Endocrine Society. "Moderate Coffee Consumption Is Associated with Lower Risk of Developing Multiple Cardiometabolic Diseases." https://www.endocrine.org/news-and-advocacy/news-room/2024/coffee-consumption-associated-with-lower-risk-of-developing-multiple-cardiometabolic-diseases.
- National Institute on Aging. "Healthy Eating As You Age: Know Your Food Groups." https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-eating-you-age-know-your-food-groups.
- Starbucks. "Pumpkin Spice Latte." https://www.starbucks.com/menu/product/418/hot/nutrition.