So many of us run on caffeine, and require a cup of coffee in order to start the day. Whether you take yours iced, hot, with cream and sugar or just black, if you’re trying to lose weight, it’s important to analyze hidden calories in many aspects of your daily routine. This of course includes reevaluating your signature coffee order.
We spoke with registered dietitians and nutritionists who all indicated that anyone trying to lose weight should avoid a certain kind of processed or pre-made coffee drinks, and why. Read on for tips from registered dietitian Dana Ellis Hunnes, PhD, MPH, RD, certified nutritionist and personal trainer Josh Schlottman, CSCS, registered nutritionist Lisa Richards, and health expert and medical researcher, Dr. Daniel Boyer, M.D.
How Sugars & Creamers in Processed Coffee Hinder Weight Loss
Bottled iced coffees can be a simple and fast way to help you wake up, and there are many benefits to drinking coffee itself when you’re trying to lose weight, such as antioxidants and aiding digestion. However, not all bottled or processed coffee is the same.
“Processed coffee drinks have emerged in recent years as a quick and easy way to get your caffeine fix, says Schlottmann, “yet, many of these drinks can keep you from losing weight and may actually be causing you to pack on the pounds.” He notes that “high sugar content is going to be the most concerning ingredient in these processed coffee drinks.” Sugar so early in the morning will spike your blood sugars, he notes, which can “cause an insulin release, and put your body into fat-storage-promoting mode.”
Hunnes concurs, explaining that many processed coffee drinks have “added sugars, sweeteners, and fats in them.” Think creams, syrups, flavorings, and colorings (such as caramel coloring in a bottled frappuccino, for example).
“Pre-made and processed coffee drinks are a convenient alternative to standing in line for a traditional sugar-laden coffee,” Richards says. “Unfortunately, much the same as many other special order coffee drinks, they contain empty calories, fat, and added sugar.”
To avoid this, health experts recommend giving black coffee a shot (no pun intended), as it will still give you a much-needed boost of energy, tastes like a stronger version of your favorite coffee beverage and remains a low-calorie option.
The Benefits of Black Coffee Re: Weight Loss
If you’re already a fan of strong-tasting coffee— you’re in luck! When speaking about the health benefits of plain, black coffee on its own, experts commended its antioxidants and little to no calories. Whether you drink it iced or hot, it can still provide ample energy while helping you cater your diet towards healthy weight loss.
“A black coffee is zero calories, but the syrups and creams that are used in processed drinks, and any whipped toppings can make this zero-calorie beverage now closer to 300 or 400 calories,” she says. “That's practically a meal.” Yikes!
Farr adds that “taking black coffee (which doesn't contain calories) in moderation or with unsweetened plant-based sweeteners like almond or quick oats may be the best alternative if you are under a weight management plan.” While it may not be everyone’s way to drink coffee, there are certainly notable benefits to doing so.
How To Replace Sugary Drinks If You Don’t Like Black Coffee
Black coffee is an acquired taste, and it’s okay if it isn’t your favorite way to drink it. In order to still satisfy your morning caffeine fix while sipping on something sweet, Hunnes offers a clever suggestion.
“I strongly encourage people to consider getting a black coffee and then adding a couple tablespoons of their favorite non-dairy beverage and an extract (ie. vanilla extract, almond extract etc) and spices like cinnamon or clove,” she says. This can add warmth and flavor— for far fewer calories.
If you insist on drinking sweetened beverages, however, Richards says “it is best to look for options that are 100 calories or less,” and to limit the amount of empty calories you consume during the day. “You should also look for no, or low added sugar, which is a contributor to metabolic disorders and raised triglycerides,” she advises.
However you take your morning cup of joe, there are plenty of ways to still get that taste you crave, the energy you need and overall motivation to lose weight!
