Starting your morning with a cup of coffee can give you the energy boost you need to take on the day. Believe it or not, it can even be a healthy habit, thanks to the positive effects of black coffee. However, when you add sweet ingredients to the mix on a regular basis, you may be causing serious damage to your body, including inflammation, risk of diabetes, high blood pressure, and more—including unwanted weight gain.
Not all coffee ingredients are equal; to learn more about the absolute worst mistake you could make when fixing your morning cup of joe if you want to maintain your health or lose weight, we spoke to health experts Mary Sarbacker, personal trainer and fitness blogger, and Amy Lippert, functional nutritionist and founder of Almond Milk and Cookies. They told us the most important ingredient to limit is sugar.
Too Much Sugar
Although it may not be shocking to hear, health experts can't stress enough how detrimental too much sugar can be to your body—and that includes the amount you put in your coffee each morning. "When you add a ton of sugar to your coffee and drink it first thing in the morning on an empty stomach, you are instantly spiking your glucose levels," Sarbacker warns. She says that "this can lead to cravings and binge-eating later in the day."
Lippert concurs, noting that you should also pay attention to the sugar content of your creamers and other favorite coffee ingredients. In addition to the inevitable crash and cravings for more sugar later in the day, she explains that when your blood sugar spikes early in the morning, "the body responds by producing insulin, a hormone that is the key to storing excess glucose in the adipose (fat) cells." Essentially, the more sugar you put into your blood blood, the more glucose gets stored in that fat tissue, "hindering weight loss and potentially promoting weight gain." Yikes!
But that doesn't mean you should reach for artificial replacements for sugar, either; Lippert says these options can be just as bad for you. "Although [artificial sweeteners] may be advertised as being 'better for you' than sugar, they are ultra-refined, full of chemicals, and are highly inflammatory and toxic to the body," she explains, adding that, when consumed regularly, they can lead to "gut health issues, inflammation, and potential chronic symptoms." Uh-oh!
So, does this mean you have to take your coffee black if you ever want to lose weight? Not necessarily. Options like unsweetened nut milks and natural sweeteners can be healthy (or at least healthier) alternatives. Overall, though, just keep an eye on the amount you're adding to your coffee. "If you want to add creamer and flavorings to your coffee, be mindful about serving sizes and choose options with minimally-added ingredients," Sarbacker concludes. Got it!
