COFFEE & its Consequences: 3 science tips you need to know | Episode 7 of 18
Glucose Revolution・2 minutes read
Coffee in moderation has health benefits like reducing the risk of type 2 diabetes, improving fat burning, and potentially aiding pancreas function, but adding sugar or certain milk alternatives can lead to glucose spikes, requiring mindful consumption choices. It's recommended to opt for black coffee or sweeteners like Stevia, cinnamon, or cocoa powder, as well as unsweetened nut milks or whole milk over options like oat milk to help stabilize glucose levels and prevent spikes, particularly when consumed after breakfast.
Insights
- Consuming black coffee without sugar is generally considered healthy, but adding sugar can lead to glucose spikes due to sucrose breakdown. Alternatives like monk fruit, stevia, cinnamon, or cocoa powder can maintain sweetness without spiking glucose levels.
- Drinking coffee after breakfast, rather than before, can significantly reduce glucose spikes by up to 50% and result in smaller insulin responses. Nut milks or dairy options are better choices than oat milk, which is high in starch and can cause significant glucose spikes. Whole milk is preferable as it contains protein and fat that help stabilize glucose levels.
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Recent questions
Is coffee good for health?
Yes
How can I reduce glucose spikes from coffee?
Drink after breakfast
What are some alternatives to sugar in coffee?
Monk fruit, stevia, cinnamon, cocoa powder
Which type of milk is best to add to coffee?
Dairy or unsweetened nut milks
Can black coffee with sugar cause glucose spikes?
Yes
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Science Says No Coffee Before Breakfast?!
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How Fasting Impacts Your Ability to Focus | Dr. Andrew Huberman
ZOE
Coffee's hidden health benefits | James Hoffmann and Prof. Tim Spector
Summary
00:00
"Health Benefits of Coffee and Milk"
- Coffee is generally considered a healthy drink in moderation, with studies showing reduced risk of type 2 diabetes among regular consumers.
- Coffee can improve fat burning in the liver and reduce the risk of non-alcoholic fatty liver disease.
- Coffee may reduce stress on beta cells in the pancreas, responsible for insulin production, potentially aiding in their proper function.
- Some individuals may experience a glucose spike after consuming black coffee due to increased stress levels and hormone release.
- Drinking coffee after breakfast, rather than before, can reduce glucose spikes by up to 50% and lead to smaller insulin responses.
- Adding sugar to coffee can create a glucose spike due to the breakdown of sucrose into glucose and fructose.
- Alternatives to sugar in coffee include monk fruit, stevia, cinnamon, or cocoa powder to maintain sweetness without spiking glucose levels.
- Oat milk, being high in starch, can lead to significant glucose spikes when added to coffee, unlike nut milks or dairy options.
- When choosing nut milks, ensure they are unsweetened to avoid added sugars that can contribute to glucose spikes.
- Whole milk is a safer option compared to oat milk or skim milk, as it contains protein and fat that can help stabilize glucose levels and prevent spikes.
14:25
"Enhancing black coffee with natural sweetness"
- Black coffee is recommended without sugar, but Stevia, cinnamon, or cocoa powder can be added for sweetness. Dairy or unsweetened nut milks are preferable over oat or rice milk. For those feeling tired in the morning, it's advised to have coffee after breakfast to help regulate glucose levels.
