Coffee can be a great way to start your day, but what you put in it may be sabotaging your health more than you realize. From sugar to fancy flavored syrups, certain coffee add-ins can cause blood sugar spikes, slow metabolism, and even make you crave more food later. We asked experts to weigh in on the worst culprits and how to enjoy your cup without the negative side effects.
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1. Refined Sugar
Adding sugar to your coffee may seem harmless, but daily consumption can have serious consequences. Rachel Scott, Co-Founder and Medical Practitioner at National TASC, explains, “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 losing weight.” Beyond blood sugar, sugar-heavy diets can also promote inflammation, breakouts, and premature wrinkles.
2. Syrups and Flavored Sauces
Those caramel, vanilla, or chocolate-flavored syrups may make your coffee taste indulgent, but registered dietitian and nutritionist Krutika Nanavati warns they’re packed with refined sugars that can disrupt metabolism. “These ingredients contain high amounts of refined sugars, which can lead to insulin resistance. Insulin resistance impairs the body's ability to regulate sugar, slows down metabolism, and increases the risk of diabetes.” For a healthier twist, Nanavati suggests, “Enhance coffee flavor with a dash of cinnamon or a few drops of vanilla extract. These options add depth to your coffee without the extra calories, promoting better blood sugar control.”
3. Whipped Cream
That fluffy topping on your frappuccino might be doing more harm than good. Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA medical center and author of Recipe for Survival, points out, “Sugary ingredients like whipped cream not only spike your blood sugar, but also halt weight loss because they tend to be high in calories and can make some coffee beverages contain upwards of 300-500 calories (depending on size and ingredients), which is as much as a meal but does not satiate us.” Not only does whipped cream pack in calories, but it also leaves you hungry later, increasing the chance of overeating.
4. Sugary Creamers
Flavored creamers may seem like an easy way to add richness, but they’re loaded with added sugars, artificial flavors, and unhealthy fats. Joanna Wen, certified health coach and founder of Spices & Greens, explains, “Flavored creamers are another common addition to coffee that can negatively impact weight loss efforts. Many flavored creamers are high in sugar and unhealthy fats. These products often contain artificial flavors, preservatives, and hydrogenated oils, which can have negative effects on overall health when consumed regularly.” She recommends swapping them for unsweetened almond or oat milk and using spices like cinnamon for flavor.
The Bottom Line
If you’re trying to maintain steady blood sugar, support metabolism, or manage weight, it’s time to rethink your coffee additions. Skip the sugar, flavored syrups, whipped cream, and sugary creamers, and experiment with healthier alternatives like spices or unsweetened plant-based milk. Small swaps can make a big difference—not just for your energy levels, but for your long-term health.
