Many of us can’t go without our daily cup or two of coffee, but you may be wondering, is coffee good for you or bad?
Drinking coffee is a social activity as much as it is an individual one. Nothing is better than chatting with a friend over a steaming cup, or curling up on the couch with your fresh morning brew as you prepare for the day ahead. Coffee can give your mental health a boost while also giving you a physical boost of energy. But beyond the mental and physical effects of caffeine, how does coffee impact your health? And how can it fit into your nutrition plan?
Benefits of Coffee
Caffeine
Eight ounces of coffee can provide about 100 mg of caffeine. Up to 400 mg of caffeine per day is considered safe. Caffeine is also found in other foods besides coffee, such as energy drinks and chocolate. While consuming too much caffeine can have adverse effects on your health, doing so in moderation can help with alertness, reduce depression and improve your mood.
Antioxidants
Specifically, coffee contains phenolic compounds, which decrease oxidative stress and inflammation. Antioxidants protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases.
Other Health Benefits
Some studies show that coffee decreases the risk for type 2 diabetes and can help protect against certain neurogenerative disorders like Alzheimer’s and Parkinson’s. Coffee drinkers also tend to have a lower risk of liver cancer and colorectal cancer. Those who drink coffee before engaging in physical activity may experience a boost in athletic performance. And, according to some research, drinking coffee can alter fat storage and improve gut health while encouraging users to want to get physically active — all of which can support weight management.
Watch for Calories
Black coffee itself contains just a few calories, about five per cup. However, most people don’t go out for just a simple black coffee. They try something a little different with more flavor. Store or restaurant-bought coffee drinks can add a lot of extra calories, fat and sugar.
- A latte is a frothy drink which has milk, coffee (usually espresso) and often a sweetened syrup. Depending on what you order, a latte can have around 200 calories.
- Frappuccinos are common, especially among teens. They consist of coffee blended with ice and syrup and are often topped with whipped cream. Nutrition facts among frappuccinos vary, but they can have around 300-400 calories, give or take.
- A Chai tea latte sounds like a simple tea, but there’s a lot to it! Chai tea is brewed with black tea and milk. When you add in spices, syrup and milk, this tea can get high in sugar (four teaspoons or so) and calories, around 200-300, give or take.
How to Make Your Coffee Drink Healthier
Find a compromise between a healthy drink and something that tastes good!
- Re-think your syrup. Adding regular vanilla or caramel syrup to your coffee can easily pack in 100-150 calories. Instead, ask for sugar-free syrup.
- Choose toppings sparingly. Extra whipped cream, chocolate chips or a caramel drizzle can add a lot of sugar and calories. Choose these in moderation.
- Watch your portion size. Enjoy a small drink instead of a large; you likely don’t need the extra caffeine and you’ll save on calories.
- Consider foam. Foamy drinks have more air and less calories. Adding foam to your coffee drink can help you shave off calories without feeling the need to add whipped cream for texture.
- Limit whole milk. Do you know if your drink is made with whole milk, skim milk, oat milk or almond milk? Limiting whole milk will help you reduce the fat and calories.
What About a Snack?
Do you like to eat a snack with your coffee? Many people do – just look at the options offered at Starbucks or Dunkin Donuts! Consider the menu carefully to make an informed decision.
- Split a baked good. Instead of eating an entire muffin, share with a friend!
- Eat a protein such as a cheese stick, boiled egg or mixed nuts.
- Have an English muffin or whole grain toast for extra fiber.
Sit back, relax and enjoy your coffee!
